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This Is How Long You Should Rest Between Sets, According To Science

If you're looking to stack on muscle, that is - by Alex Pierotti
  • 11 Sep 2018
This Is How Long You Should Rest Between Sets, According To Science
Getty Images

It's no secret that if you're looking for the best results, recovery is just as important as the workout. And with that in mind, rest periods between sets become equally significantly.

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 results?

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.

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Alex Pierotti
Alex Pierotti
Alex Pierotti is the Digital Content Editor for Men's Health Australia, with experience reporting on health, fitness and sport. With a Journalism degree from UNSW under his belt, he got his start working in TV, working on the live broadcast of the Intrust Super Shute Shield on 7TWO before making the switch to print and digital at Pacific Magazines.

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