How Long Should You Rest Between Sets?


You just finished a fairly tough set of squats…deads…presses…How important is it that you stick to any specific rest period before your next set?
For strength and hypertrophy the answer is surprisingly that it does not matter all that much. Your rest between sets can simply be adjusted by however long it takes for you to feel confident enough to get back under the bar and execute a brilliantly effective set. In other words…Just get the work in.

The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention, by Fisher, Carlson, Steele, and Smith, in Applied Physiology: Nutrition and Metabolism, 2014

The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy, by Henselmans and Schoenfeld, in Sports Medicine, 2014

Comparison of repetition number between uni-joint and multi-joint exercises with 1-min and 2-min rest intervals, by Dias, De Matos, Filho, Moreira, Hickner, Cardozo, Alves, Reis, and Aidar, in Journal of Exercise Physiology Online, 2014


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