What’s Better – Short or Long Rest Intervals?
What’s Better – Short or Long Rest Intervals between sets? That’s a common question not only among newbies but sometimes more experienced lifters. There are several variables that determine the length of your rest between sets. In this article, I will talk about the best rest interval options based on these variables. Are you ready? Then let’s go!
Short Or Long?
The optimal rest interval between sets depends on your specific goals, the type of exercises you’re using (compound vs. isolation), and whether you are prioritizing metabolic stress or total workout volume. (1)
For clarity, let’s define metabolic stress. This is actually one of the three primary mechanisms of muscle growth. It refers to the accumulation of metabolic byproducts (for example, lactate) in the muscle being trained. This is the result of moderate weight and higher reps – chasing the pump. (2)
Short Rest Intervals
Short rest intervals (typically 30 seconds to 2 minutes) are ideally suited for muscular endurance and may contribute to muscle growth by promoting the pump. As noted, short rest breaks stimulate greater metabolic stress. They also increase growth hormone. The downside is that they can lead to decreased weight or reps you’re able to perform in your later sets.
How To Use Short Rest Intervals
For Muscular Endurance
- Use high-rep, high-volume sets with moderate weights to improve the ability to perform work over time.
- Use this approach if you’ve reached your strength limit.
- Piggybacking off the last statement, use this approach if you have nagging injuries that are aggravated by heavy weight and lower reps.
- Use this approach to chase the pump.
For Muscle Growth
- Since this approach targets metabolic stress, you are using one mechanism of muscle growth.
- However, As noted above, use short rest intervals if you have nagging injuries, or are an advanced lifter that has reached your strength limit.
- A great example of the moderate weight, higher rep approach is that of the late Rich Piana. He used the heavy weight/low rep approach for a long time. However, he developed several nagging injuries that forced him to use moderate weight and higher reps. He was well-known for training for the pump.
Long Rest Intervals
- Longer rest intervals (2 to 5 minutes) are the ideal choice for building optimal mass and strength.
- Progressive overload (adding weight consistently) is the primary muscle growth mechanism. Therefore, longer rest intervals are a better choice.
- Longer rest between sets allow for better recovery of the ATP-PC system, which is basically the ATP energy system that powers your muscles. By allowing time for that system to recover and produce more ATP, you can exert maximum force and volume for all of your working sets.
How To Use Long Rest Intervals
For Strength & Mass
To fully replenish energy stores and produce the greatest amount of force, crucial for heavy lifting and maxing out on lifts.
Compound Lifts
These exercises, like squats and deadlifts, demand more from the nervous system and muscles, requiring longer rests for full recovery.
Rest Intervals And Progressive Overload
The principle of progressive overload is a major key to progress. Typically, that means consistently adding weight to the bar over time. However, once adding weight is no longer an option, your choices become adding reps, adding sets, or manipulating rest breaks as in decreasing time.
I don’t personally prefer this approach, yet I have to say that I tend to train with minimal rest between sets. My primary reason is that I have a lot of elbow and shoulder problems, and keep my sets low despite doing elbow/shoulder-friendly exercises. I try to keep intensity high by going reasonably heavy for 5-6 reps, resting only 20-30 seconds between sets, and not taking any more rest breaks until I get done.
Recap: Factors You Should Consider When Deciding On Rest Intervals
Your Goals
As noted, line up your rest breaks with your training objectives (muscle growth, strength, endurance).
Type Of Exercises
Also as noted, longer rest intervals are pretty much a requirement if you’re lifting heavy and using demanding compound exercises. If you’re using more isolation exercises, moderate weights and higher reps, shorter rest intervals are the way to go.
Intensity
Similar to training heavy, training using intensity techniques drain your ATP stores, therefore longer rest intervals are better suited.
Total Volume
Longer rest intervals can lead to more workout volume because you are recovering fully for each set. While it’s easy to get a little carried away with workout volume, it’s generally accepted that 12-20 sets per muscle group per week is the most effective range. (3)
Nutritional and Supplement Suggestions
From a nutritional standpoint, ensuring you’ve consumed enough carbs in the hours leading up to your workout is crucial to having the fuel to drive through it. I suggest eating a reasonable amount of carbs with your evening meal the day before you train.
On the morning of your training day, right through to your post-workout shake and meal, you should consume 50% of the day’s allotted carbohydrates. Plus, you should include all of the day’s sugary simple carbs, starting first thing in the morning.
What if you’re on a lower carb fat loss diet? Your carb intake in the 24 hours leading up to your workout should be 1.3 grams per pound of bodyweight. That number should be divided over the amount of meals/snacks/shakes you plan to have. I suggest trying a carb powder such as EFX Sports Karbolyn, a complex carb that absorbs rapidly without causing insulin spikes.
I also advise 1 gram of protein per pound of bodyweight evenly spaced during the day. To help you reach this goal, I suggest using a protein powder, such as Hi-Tech Precision Protein. This is an advanced protein powder that stimulates muscle growth through the release of leucine in the initial stages of protein synthesis.
Summary
Rest intervals are one way to use the progressive overload principle. As noted, you can increase intensity by decreasing time. Also as noted, whether you use short or long rest intervals is primarily goal based. Use the info presented in this article to choose the right rest interval for you. Then don’t forget to stop by illpumpyouup.com/, and from there it’s time to hit the gym!
References:
- Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. European journal of sport science, 17(8), 983–993. https://doi.org/10.1080/17461391.2017.1340524
- Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
- Baz-Valle, E., Balsalobre-Fernández, C., Alix-Fages, C., & Santos-Concejero, J. (2022). A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. Journal of human kinetics, 81, 199–210. https://doi.org/10.2478/hukin-2022-0017