According to new research published in the Asian Journal of Sports Medicine suggests that longer rest periods between sets may be crucial for muscle growth.
Scientists gathered a group of experienced gym-goers, splitting into three different groups. The participants were given different workouts: the first group took 30 second breaks between sets, the second group had 60 second rests while the final group rested for a whole 2 minutes.
Each workout consisted of the same exercises:
Four sets of 10 repetitions.
- Bench press
- Seated row
- Shoulder press
- Back squat
- Leg press
- Seated calf raise
The longer the rest periods, the more effective the exercise was in building muscle. Researchers put this down to being able to lift heavier loads because of the greater recovery time.
Previous research confirms that heavier weights will lead to greater gains.
Meanwhile, if you're looking to shed fat rather than muscle hypertrophy, shorter breaks might be your best option - circuit and HIIT Training will help you lose those extra kilos.