How much time should you rest in your training?
lf you were to read a textbooks if there's a specific repetition range or rest time for strength or hypertrophy, we would almost surely find a specific answer, however, things are not that set in stone.
In fact, like with the famous 6-12 repetition range for hypertrophy that seems the best way to accumulate volume overtime, saying that resting 60 to 120 seconds is the key for gains is a misleading recommendation. The reason why this was advised in the previous years, it's because a correlation between growth hormone and shorter rest intervals was observed.
However, we now understand that GH does increase in response to a larger amount of total exercise stress and a larger density of exercise. Thus, growth hormone is not a reason to limit your rest periods and potentially hindering your performance.
On the other hand, metabolic fatigue, which we know to contributes to hypertrophy, does increase when adopting short rest periods. Despite this aspect, increasing metabolic stress implies also that you’re either reducing the load or the reps of the subsequent sets and thus decreasing the total training volume.Ask yourseIf if it's really worth it to restrict your rest intervals to augment hypertrophy.
A better way to implement short rest periods in yourtraining program and not hindering performance would be to adopt antagonist paired sets! PracticaIly, this implies that you’d perform a set of a pulling motion, rest, perform a set of a pushing motion, rest again and repeat. This method seem to optimize both the time spent in the gym along with not hindering the loads over the session.
Lastly, you should rest as much time as you need to optimally perform on the subsequent set. Rest intervals of 30 seconds to 120 seconds usually end up for isolation exercises while 2 to 5 minutes are generally adopted for compound movements. Individualization here is key so if you feel that you're rushing you‘re workout or slowing it down to much, it would be a good idea to time yourself to improve your situation.
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