The Literal Best Rest Time Between Sets to Build Muscle (6 Studies Analyzed)

The Literal Best Rest Time Between Sets to Build Muscle (6 Studies Analyzed)

Summary published at 9/15/2024
Optimal Rest Period for Muscle Growth

Optimal Rest Period for Muscle Growth

💪 The optimal rest period for maximum muscle growth has changed. A new study challenges the NSCA's claim that 30 to 60 seconds is ideal, suggesting that this guideline is outdated.

📊 The study analyzed nine different studies and categorized rest periods into:

  • 0 to 60 seconds
  • 61 to 119 seconds
  • 120 to 179 seconds
  • 180 seconds and above

⏳ Findings indicate that:

  • 60 to 90 seconds is a sweet spot for rest.
  • 1 to 2 minutes is effective for muscle growth.
  • 3 minutes is beneficial, but 2 to 3 minutes is less effective.

🔍 The study emphasizes that volume is more crucial than rest periods. Adequate rest allows for more effective workouts, leading to better results.

📈 A 2016 study showed that 3-minute rest periods led to greater strength and muscle growth compared to 1-minute rest periods. The group with longer rests moved more total load, equating to more muscle growth.

🍗 Protein intake is critical for muscle growth. Ensure high protein consumption alongside your training for optimal results.

💧 Creatine is highly effective for muscle mass and strength. Consider taking 3 to 5 grams daily for best results.

📚 A 2022 study found that longer rest periods (3 minutes) and volume-matched short rest periods (1 minute) both yielded significant muscle growth, as long as the total volume was equal.

⚖️ For optimal training, consider:

  • 60 seconds for most workouts.
  • Occasional 3-minute rests to manage recovery.

🦵 For leg workouts, aim for 90 seconds of rest, while 60 seconds is sufficient for upper body exercises.

🔑 In summary, focus on volume and adequate recovery to maximize muscle growth.

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