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Powerlifting uses three exercises to determine the strongest person. They include the bench press, the squat, and the deadlift. Powerlifters have three attempts for each exercise to move the maximal amount of weight they can. When building strength, there is less emphasis on muscle size and more emphasis on maximal force production, or power.
Adequate rest between sets helps to maintain a high level of force production for the next set. Thus, typical rest periods for increasing strength are between 2—5 minutes, which research shows to be optimal for strength development. However, researchers note that this may vary depending on age, fiber type, and genetics 3.
Strength can be maximized by rest intervals between 2—5 minutes in duration. This allows the muscles to recover enough to produce a comparable amount of force for the next set. According to research, the optimal rest period for increasing muscular endurance is less than 2 minutes.
However, rest intervals can be as short as 20 seconds and still provide benefit, if endurance is your goal 5. The National Strength and Conditioning Association recommends second rest intervals between sets to improve muscular endurance. This was part of a linear, periodized program consisting of muscular endurance, hypertrophy, strength, and power 6.
Muscular endurance programs are typically done with short rest intervals either between sets of the same exercise or via a circuit training program. There are also programs such as high intensity interval training HIIT that are beneficial leriods achieve muscular endurance.
Muscular endurance training typically involves short rest periods between 20—60 seconds. In this type of training, a higher volume of reps is performed with a lower amount of weight.
Resistance training can positively affect body composition. This ensures that calories consumed are less than calories expended. HIIT training has also been shown to positively affect weight loss when compared with moderate intensity continuous training.
The two had similar effects on whole body fat loss and waist circumference. Resistance training and HIIT resistance and cardiovascular training have shown similar positive benefits on weight loss when paired with diet modifications.
Resistance training can be beneficial for weight loss when paired with dietary modifications. In addition, it can help maintain lean body mass during weight loss. Novice weightlifters are those who are new to weightlifting or have been lifting for less than 6 months. Within those first few months, most novices are getting used to the feeling of resistance training and mastering the form and mechanics to perform safely.
One study found that the greatest benefit for untrained individuals was 60—second rest intervals between sets. The goal is to allow you to recover enough in order to perform the next set with good form 8. As you progress in your training, you can adjust your objectives and rest intervals to focus on more specific resistance goals, but your initial program should provide a good base of skill.
Novice weightlifters typically benefit from 60— seconds of rest between sets. They may change the rest interval depending on their goals as their training progresses.
Proper biomechanics increase your movement efficiency and decrease your risk of injury. How long it takes to perfect your form is relative and varies depending on the exercise.
For example, Olympic-style weightlifting focuses on skilled movement with rapid speed of performance. Conversely, the amount of complex movement in a bench press is much less and requires less coordination of multiple body parts.
Nevertheless, when trying to perfect your form, you should focus on a lighter training load — in other words, less weight. Recovery should be enough to allow your body to undertake the movement again with good mechanics. Typically a 1—2-minute rest interval will allow adequate recovery.
Still, you can focus on form while promoting muscular breakdown to induce improvement. Many people can perfect their form and progress in their training program with 1—2 minutes of rest between sets. When working toward your strength goals, force production and training volume are important, but so is rest between sets.
Rest between sets should allow enough recovery to reintroduce the stimulus while maintaining good form. Depending on your goals, you can shorten or lengthen your rest intervals for the best result. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Hypertrophy increases the size of your muscles. Strength training increases the strength of your muscles. Learn more about each. High intensity interval training can produce amazing results. Resistance and endurance training can both be great ways to help stay healthy over time.
Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.
For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.
Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.
Medically reviewed by Daniel Bubnis, M. Muscle fuel For muscle mass For strength and power For endurance For weight loss For novices To perfect form Bottom line How long you should rest between resistance training sets will vary depending on whether you want to grow your muscle mass, lose weight, or improve your strength, power, or endurance.
Buildung muscles are fueled. How long should I rest between sets if my goal is muscle mass? How long should I rest between sets if my goal is maximizing strength and power? How long should I rest between sets if my goal is endurance? How long should I rest between sets if my goal is weight loss?
The bottom line. How we reviewed this article: History. Jun 11, Written By Travis Edwards, PT, MPT. Buikding Reviewed By Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS.
: Muscle building rest periods| Prevents Injury | On the other days, train different muscles. Be sure to work opposing muscles to keep your body balanced. One way to do rest days is to assign a day for each body part. For instance, Monday can be leg day, Tuesday can be chest day, and so on. Rest allows your muscles to rebuild and grow. But instead of trying to omit a specific number of calories, simply listen to your body. Adequate protein intake supports the muscle repair that happens during rest. Active people need 1. This should be evenly spaced throughout the day. Yoga is one of the best things you can do on a rest day. It also helps you build strength while loosening your muscles. Plus, yoga promotes calmness, leaving you refreshed and ready for the next workout. Just 10 to 15 minutes will help exercise recovery. Like yoga, low-impact exercise is a great rest day activity. Low-impact workouts help you stay active without overstressing your body. They also let you enjoy exercise in a more relaxing way. You can also talk to an exercise specialist if you want to try a new activity like bodybuilding or marathon training. A professional can determine the best workout for your fitness level. They can also help you increase intensity, duration, and speed in a safe way. Most importantly, they can explain how to incorporate rest days based on your personalized routine. To make the most out of your rest days, do low-impact workouts like yoga and walking. These activities will help you stay active while letting your body recover. Letting your body rest is the best thing you can do for fitness success. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery. Here's how it works. While exercising in the morning and evening each have their benefits, the key is finding a routine you can stick to! Overtraining occurs when you work out strenuously without giving your body a break to recover. We'll discuss what to look for and what to do. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype. When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Are Rest Days Important for Exercise? Medically reviewed by Daniel Bubnis, M. How to do rest days right. What to do on your rest day. Signs you need a rest day. When to talk with a pro. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. The appropriate training volume and increasing that volume over time is the primary contributor to building muscular strength 2. That means racking up heavier loads as your body adapts, building your weekly volume within the range of sets per muscle per week. Balancing hard work with rest is essential to see gains, and to keep your body healthy to maintain and continue your progress. Here are some benefits of taking a rest day:. After a workout, lactic acid builds up in your muscles which can cause muscle pain and soreness. During a rest day, your body removes excess lactic acid. Exercise, especially heavy strength training, creates microscopic tears in the muscle tissue. During rest days, cells called fibroblasts repair and rebuild your muscle tissue to help your body to adapt to better lifting heavy loads in the future. Glycogen is a form of energy stored in your muscles. When you exercise, glycogen is depleted, which leads to muscle fatigue. Rest days give your body time to restore muscle glycogen levels. Exercising puts repetitive stress and strain on your muscles, which can increase your risk of injury. Avoid overtraining by taking time to recover. Take at least 48 hours of rest between working the same muscle groups. Rather than taking a complete rest day, consider an active recovery day. You can enjoy low-intensity activities like walking, swimming, or yoga that place less demand on your muscles. Focus on hitting your volume with a few high-quality workouts each week. How Much Rest Is Right For Building Muscle? By Sydney Bueckert, NASM CPT, CES, FNS, GPT June 13, Shop Dumbbells. Where Does Rest Come In? Here are some benefits of taking a rest day: Alleviates Muscle Pain and Soreness After a workout, lactic acid builds up in your muscles which can cause muscle pain and soreness. Repairs and Builds Muscles Exercise, especially heavy strength training, creates microscopic tears in the muscle tissue. Reduces Risk of Injury Exercising puts repetitive stress and strain on your muscles, which can increase your risk of injury. Recover Faster. Pull double duty on rest days with these editor-approved picks for muscle recovery. How Much Rest Do I Need? |
| Rest Between Sets: How Long to Wait, Based on Your Goals | Restt is a guide you can refer to when Immunity-boosting foods choose appropriate weights for working out. A Top-rated weight loss supplements set of peruods to 20 Muscle building rest periods should take Bujlding between 45 seconds and periiods Muscle building rest periods to complete… which works ;eriods to a rest period of between 45 seconds and 2 minutes. To refill those stores, consume plenty of carbohydrates every two hours after a hard workout. Search Enter the terms you wish to search for. Rest may not be sexy, but a balance of the right training frequency, training volume, and workout recovery is essential to maximizing your fitness programming. By Paul Rogers Paul Rogers. Balancing hard work with rest is essential to see gains, and to keep your body healthy to maintain and continue your progress. |
| Guide to Sets, Reps, and Rest Time in Strength Training | The metabolic pathway also doesn't rely as much on full-range movements. In fact, in many cases a slightly truncated range of motion is helpful if it helps keep the muscle under constant tension. For example, the bottom one-third of a lateral raise has almost zero tension. It's better to not go all the way down to maximize lactate accumulation. When a muscle relaxes, lactate can be pulled out of it and brought to the liver , making it harder to accumulate. The weight you use is key in the mechanical pathway. More weight means more tension which leads to more muscle damage if you maintain the full range. As such, longer rest intervals are more effective. A full recovery between sets will allow you to maintain more weight from set to set. With the METABOLIC pathway, the weight used isn't that important. The key is to accumulate a lot of lactate with each set. Because we normally use smaller, more isolated exercises for the metabolic pathway, the higher cortisol production we get from the short rest intervals won't be as large or impactful. Normally, incomplete recovery will negatively affect motor control, but with isolation or machine exercises that's a non-issue. The motor skill required to do the movement is super low. The following conditions or objectives favor the use of longer rest intervals for better results. We're talking 3 minutes on average, sometimes up to 4 or 5 minutes. As mentioned, one drawback of long rest intervals is that they can take you out of the zone. The reason? Cortisol and adrenaline production are lower when you take ample rest between sets. Adrenaline increases neurological activation which makes you more motivated and excited. For those who crave adrenaline, long rest periods can be boring. It's important for adrenaline junkies to stay intellectually involved during their rest periods. They should reflect on the preceding set, think about what they need to do different on the next set, or do some mental rehearsing. Here are situations or objectives where using short rest periods can be used effectively. In this case, we're talking about 1 minute or less. That's true, but a higher training density shorter rest periods and a higher volume both increase cortisol production during the workout. That's why using both short rest and high volume can lead to too much cortisol production decreasing growth. A low-volume workout leads to less cortisol and using shorter rest periods won't put you over the edge. It can make a significant difference in training effectiveness. Rest periods need to be adjusted to your training approach and your objective. It's just as important as other training variables. You wouldn't "wing" exercise selection, sets, reps, or training methods. Why would you "wing" rest intervals which plays an equal role in your progress? Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level. Skip to content. The Community for Enhanced Fitness. Short Vs. Long Rest Periods: The Science According to science Longer rest intervals minutes between sets typically lead to more size and strength gains when training with low or moderate reps, especially with multi-joint exercises. Longer rest intervals allow you to use more weight which causes more muscle damage, leading to more growth. Shorter rest intervals 1 minute or less lead to a higher level of growth hormone and likely IGF Also, lactate itself could help with hypertrophy by increasing follistatin and myogenin, lowering myostatin. Remember, myostatin is a growth-limiting protein released by the muscles. The less you produce, the more growth you get. The higher level of growth hormone and likely IGF-1 was significant only for the first four weeks of training, after which it becomes similar to longer rest intervals. This could highlight the value of training blocks using short rest intervals. Shorter rest intervals lead to a higher cortisol level which also lead to more adrenaline. That's why short rest periods can feel energizing. This could be useful early in the session, or during preparation sets to help amp you up for the rest of the workout. But it could also become detrimental if you do it too much. Longer rest intervals lower the psychological stress of the workout which can also lower cortisol , especially when lifting near maximal or maximal weights. When doing near-max or max work for sets of 1, one minute of rest was enough from a performance standpoint, but using minutes of rest led to a lower stress level. Some studies found that shorter rest intervals led to better strength-endurance the capacity to do more reps with a given moderate weight or recovering faster between sets than longer ones. But other studies didn't find any differences. The Two Pathways to Hypertrophy Let's take a quick detour that will help us understand how to appropriately select rest intervals. There are two main pathways that can stimulate growth: The Mechanical Pathway The mechanical pathway refers to what happens when you impose a large mechanical stress on the muscle fibers. The Metabolic Pathway The metabolic pathway refers to the release of various substances that can have anabolic properties or play a role in facilitating growth. Hypertrophy Pathways and Rest Intervals The weight you use is key in the mechanical pathway. When focusing on the mechanical pathway, you should Use multi-joint movements, or the exercise that allows you to use the most weight. Use the fullest range of motion possible. Use longer rest intervals. Three minutes is the norm. Go up to 4 minutes for more demanding exercises squats. Decrease the rest interval a bit for less stressful movements pulley or machine exercises. If you opt for this pathway, you should Use more isolated exercises where you can really focus on flexing a specific muscle. Keep the tension. If you release tension, blood can come out of the muscle, bringing lactate with it and making it harder to accumulate. Use shorter rest intervals. This is a guide you can refer to when you choose appropriate weights for working out. A training program is a schedule of exercise types, frequency, intensity, and volume, whether for weight training or any other fitness training. You can devise many combinations of sets, reps, rest, and exercise types to find what works best for you. A qualified strength and conditioning trainer can help you plan a program. These variables can be adjusted in any weight training program:. A basic strength training fitness program should target both strength and muscle-building. Between eight and 15 repetitions for two to four sets will help you accomplish both. Choose eight to 12 exercises, making sure to hit your lower and upper body and your core. At this stage, don't lift too heavy or too light you should feel fatigued by the last rep, but it shouldn't be overly difficult to ensure a good foundation before trying more goal-specific workouts. To build strength, use the most weight, the least number of repetitions, and the longest rest periods. When your aim is strength, lift heavier for fewer reps, compared to when you're trying to build muscle size or muscular endurance. The neuromuscular system responds to heavy weights by increasing your ability to lift those heavy loads. For example, those with a strength goal might use a 5x5 system. That means five sets of five repetitions. You'll use relatively higher loads heavier weights , plus take a longer rest between sets about three to five minutes. Hypertrophy for muscle size and bodybuilding training uses lighter weights, more repetitions and less rest time. Muscle requires metabolic stress to increase in size. This means working the muscle to the point where lactate builds and muscle suffers internal damage, then resting and eating appropriately to help the muscle repair. The muscle grows larger in the process. This sort of training requires a higher number of repetitions in each set in order to stimulate that breaking point. It is sometimes called "training to failure. A typical approach to reps and sets for those looking to build muscle might be three sets of eight to 12 reps, at loads that reach failure point or near on the last few repetitions. Power training involves somewhat lighter weights and longer rests while concentrating on the speed of execution. Power training requires practicing the acceleration part of a lift, then resting and repeating. In power training, you lift moderately heavy weights, accentuate the concentric first movement of the exercise, then rest sufficiently to recover before doing that rep or set again. You need to ensure each push, pull, squat, or lunge is done at a quick tempo. Endurance weight training requires more repetitions in each set, perhaps up to 20 or 30, with lighter weights. You may want to consider why you set this as your goal. What is the day-to-day function that requires muscular endurance? For example, if you're a runner, you might want to concentrate on endurance in your legs. Swimmers might focus on their arms. Olympic lifting requires strength and power. Olympic lifters train to do just two lifts: the clean and jerk and the snatch. Training sessions include six or fewer repetitions for a higher number of sets, about 10 to The goal here would be to get better and stronger at these particular movements, and also increase the weight used in the exercises. National Strength and Conditioning Association. Training load chart. By Paul Rogers Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Paul Rogers Paul Rogers. Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. |
| related posts | They may change the rest interval depending on their goals as their training progresses. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. The benefit of taking adequate rest time between sets is that it enables your muscles to eliminate waste faster, preventing it from building up and slowing you down. Bodybuilder Woody Belfort Shares His Strength. Still, you can focus on form while promoting muscular breakdown to induce improvement. By Jody Braverman, CPT, FNS, RYT Updated Mar 20, Reviewed by Lisa Maloney, CPT. Interval training involves exercise intensity close to VO2 max. |
| How Much Rest Is Right For Building Muscle? | As exercise duration exceeds 3 minutes, the aerobic system takes over and is involved in lower force production activities 1 , 2. Best Presidents' Day Treadmill Deals Rest allows your muscles to rebuild and grow. For most people, two to four sessions per week is enough frequency to accumulate the necessary volume, while also factoring in time for muscle recovery. Rather than taking a complete rest day, consider an active recovery day. We'll discuss what to look for and what to do. Swimmers might focus on their arms. |
Muscle building rest periods -
They may change the rest interval depending on their goals as their training progresses. Proper biomechanics increase your movement efficiency and decrease your risk of injury.
How long it takes to perfect your form is relative and varies depending on the exercise. For example, Olympic-style weightlifting focuses on skilled movement with rapid speed of performance. Conversely, the amount of complex movement in a bench press is much less and requires less coordination of multiple body parts.
Nevertheless, when trying to perfect your form, you should focus on a lighter training load — in other words, less weight. Recovery should be enough to allow your body to undertake the movement again with good mechanics. Typically a 1—2-minute rest interval will allow adequate recovery.
Still, you can focus on form while promoting muscular breakdown to induce improvement. Many people can perfect their form and progress in their training program with 1—2 minutes of rest between sets. When working toward your strength goals, force production and training volume are important, but so is rest between sets.
Rest between sets should allow enough recovery to reintroduce the stimulus while maintaining good form. Depending on your goals, you can shorten or lengthen your rest intervals for the best result.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Hypertrophy increases the size of your muscles. Strength training increases the strength of your muscles.
Learn more about each. High intensity interval training can produce amazing results. Resistance and endurance training can both be great ways to help stay healthy over time.
Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.
For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level.
But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape?
Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.
A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.
Medically reviewed by Daniel Bubnis, M. Muscle fuel For muscle mass For strength and power For endurance For weight loss For novices To perfect form Bottom line How long you should rest between resistance training sets will vary depending on whether you want to grow your muscle mass, lose weight, or improve your strength, power, or endurance.
How muscles are fueled. How long should I rest between sets if my goal is muscle mass? How long should I rest between sets if my goal is maximizing strength and power? How long should I rest between sets if my goal is endurance? How long should I rest between sets if my goal is weight loss?
The bottom line. How we reviewed this article: History. Jun 11, Written By Travis Edwards, PT, MPT. Medically Reviewed By Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS.
Share this article. Read this next. Hypertrophy Training vs. Strength Training: Pros and Cons. The Cortisol Creep: Is HIIT Stressing You Out? Medically reviewed by Jake Tipane, CPT. For Aging Bodies, Endurance and Resistance Training Can Help Resistance and endurance training can both be great ways to help stay healthy over time.
READ MORE. Understanding Heart Rate Zones for Effective Workouts Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones… READ MORE. What Causes Toe and Foot Numbness While Running?
What Is Low Heart Rate Training When You Exercise? It… READ MORE. What Is the Average 5K Time? Should you try to spend only a few seconds between sets to fully work the muscle and increase the "burn", or should you wait longer until your muscles have fully recovered from the last set?
Which way is best to increase growth? Should you ever change the amount of time between sets over time, or stick to one, proven method? Bonus Question: Have you ever used one of those "intense" workouts with absolutely minimal amount of time between sets just to try to break a plateau or try something different?
Something like doing 10 sets of squats with only 15 seconds between sets, until you are on the verge of puking? If so, what was the workout exactly?
How often should you do it? Did it help your overall gains? The "best" amount of time to rest between sets, like most things in bodybuilding, depends on what specific goal you're training for.
Do you want to be stronger, more muscular or increase your stamina? Common sense and research tells us that we can only pursue one goal at a time.
If we want to be stronger, we should follow a training program that increases our strength as quickly as possible.
Likewise for size and stamina. Not surprisingly, with each specialized program comes a different requirement for rest periods. This is because much of the energy your body consumes during traditional strength training heavy weight, 1 to 6 reps comes from the Adenosine Triphosphate Phosphocreatine system.
The ATP-PC system uses phosphagens to produce energy very quickly and without the use of oxygen. Your body has a very small phosphagen reserve, which lasts about 15 seconds.
It takes your body about 3 minutes to fully replenish phosphagen stores Fleck, In other words, if you give your ATP-PC system at least 3 minutes to recharge, you'll lift more weight and get stronger faster.
In one study, athletes lifted a weight more times in 3 sets after resting 3 minutes compared to when they rested only 1 minute Kraemer, Two more studies that examined very short rest periods 30 to 40 seconds found they caused nowhere near the strength gains from longer rest periods Kraemer et al, ; Kraemer, You'll cool down too much if you rest longer than 5 minutes.
No-one wants to increase their chances of injury. The aerobic metabolism plays a very small part as well. Think of the ATP-PC system as a racehorse and the glycolytic system as a steady, dependable Clydesdale. Because your glycolytic system has come to the party, your body doesn't need to rest as long between sets as when you're strength training.
Bodybuilders take advantage of shorter rest periods to make their muscles BIGGER. Well, one of the key factors in how much muscles grow is the amount of anabolic hormones your body produces after weight training McCall et al, Short rest periods of between 1 and 2 minutes cause a greater release of these hormones than longer rest periods Kraemer et al, ; Kraemer et al, Short rest periods also cause other muscle-building bonuses like increased lactate production and blood flow to the targeted muscles Kraemer, ; Kraemer et al, Don't laugh about the blood flow bit.
I know it sounds like old-school "pump" talk. But it's been shown that the increased blood flow to your muscles helps the protein get there quicker Biolo et al, Muscle fatigue, caused by lactate production, has also been implicated in short-term strength gains and significant hypertrophy Rooney et al, To increase muscular endurance as quickly as possible, the best rest period is 45 seconds to 2 minutes between sets.
Classic endurance training light-moderate weight, reps draws much of its energy from aerobic metabolism. This means your body burns carbs and fats in the presence of oxygen.
Ret days Muscle building rest periods just as important as exercise. Taking regular breaks allows Mhscle body to recover and repair. Otherwise, skipping rest days can lead to overtraining or burnout. Specifically, rest is essential for muscle growth. Exercise creates microscopic tears in your muscle tissue. 
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