Benefits of Less Rest Between Sets

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     Fitness Tips For 12/25/2013
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Benefits of Less Rest Between Sets

The typical amount of rest taken between sets of weight work is 
usually over a minute and often up to three minutes. Powerlifters in
the middle of a heavy duty workout can take up to five minutes 
between maximum load lifts. Sometimes the longer time between sets 
is due to gearing up for a hard set but some people spend time 
talking or not getting down to business. For a quick boost in muscle
gains, a switch to a shorter rest cycle can cause a nice spurt of 
growth.

Boyd Epley, founder of the National Strength and Conditioning 
Association (N.S.C.A.) notes that the typical amount of rest between 
sets is two to three minutes.  He also points out that the 
neuromuscular system grows accustomed to the same stimulus and 
becomes stale.  Changing the interval of rest gives the body a new 
hurdle to clear. Epley reveals: "By reducing the rest interval to 
one minute between sets and using intensities of 50 to 60 percent, 
gains that would normally take three or four years are made in four
to six weeks."
     
Get that - gains that would normally take a year can occur in four 
to six weeks when you simply shorten the rest cycle between sets. 
That makes it worth the switch.

How long should you allow for a rest period? Your muscles recover 
roughly 98 percent of their strength within 40 seconds of a set's 
completion. Aim at a 45 to 60 second rest before getting on to the
next set. This will turn up the tempo quite a bit, especially if you
have been taking 2-3 minutes or more between sets.

The short rest time frame approach is not meant to be permanent. 
Epley states that the trainee cannot maintain the intensity of this
minimal rest training for more than six weeks. So there you have it, 
the parameters for the short set cycle. The one-minute or less of 
rest between sets is a great change of pace to put into play for a 
month and a half and will yield notable training gains. 

This approach should be used as a cycle of six weeks, then you will 
need to revert back to the traditional longer rest intervals (two 
to three minutes per set). It is a good idea to put this short rest
cycle approach to work a couple of times a year, with the 
traditional longer rest period approach the rest of the time. The 
short rest cycle is a great way to hit the body with something 
different and force some new gains. The use of the minimal rest 
intervals also makes the traditional rest routine more productive 
when the trainee returns to it.	


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Benefits of Less Rest Between Sets

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