>Research suggests rest periods of 1-3 minutes between sets are optimal for muscle growth

>Research suggests rest periods of 1-3 minutes between sets are optimal for muscle growth

WELL? WHICH IS IT? DO I REST FOR ONE MINUTE OR THREE!? JUST FRICKING TELL ME

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  1. 3 weeks ago
    Anonymous

    >research suggests
    >just being fricking normal
    wow thanks scientists, you really know your stuff

  2. 3 weeks ago
    Anonymous

    If I’m working with someone I rest as long as it takes them to do their set. If I’m working out alone I rest as long as I want.

    • 3 weeks ago
      Anonymous

      yeah I also stopped timing it, you can feel when you are ready to go again. If I rush it and do 8 reps instead of 10 then it was a fail IMO

      would guesstimate I rest between 2-3 minutes depending on the lift

  3. 3 weeks ago
    Anonymous

    Here's what I do
    >rest for 1 minute
    >fail to complete all my reps the next set
    >rest for 5 minutes to get back on track
    Best of both worlds.

  4. 3 weeks ago
    Anonymous

    I do multiple sets through the day (10 to 12) but I rest 1 hour after each set

  5. 3 weeks ago
    Anonymous

    You should do your next set when your heart rate has calmed down and the lactic acid has moved away from your muscles. This takes anywhere from 1 to 10 minutes depending on intensity of your previous set. If you're lifting heavy sets then 5 to 10 minutes. If you're doing regular sets 1 to 5 minutes.

    There is not a set time. Once again, when your breathing is under control, your heart rate is normal and the lactic acid in your muscles has been depleted

  6. 3 weeks ago
    Anonymous

    Scientist here, no LARP.
    What they are saying is that there is a 95% likelihood, that the best muscle growth occurs between 1-3 min rests.
    Further studies are needed with larger sample sizes to get more precise results, however that risks overpowering the model.
    The not nerd version is that without additional evidence, 1 minute is as good as 3 minutes, and every time in between.

    • 3 weeks ago
      Anonymous

      >Scientist here
      did science discover that men who declare themselves women really are

      • 3 weeks ago
        Anonymous

        >Every science is gender studies
        The lunatics always make headlines, but most scientists are sane people who know that dick = male.
        I understand the sociological argument of woman == female, but I disagree with it on face value. Science has looser definitions sometimes for the sake of data flexibility, as a benign example, sometimes the state of Colorado is southwest, other times it's the Midwest depending on what you want to measure. Both are right. I can understand a scientist passing around a survey at some university and saying "ok we have no way of verifying who is a woman and who is a troony because self reported data, so we included both in the sample."

        • 3 weeks ago
          Anonymous

          >Colorado in the Midwest
          troony hands wrote this

    • 3 weeks ago
      Anonymous

      >Scientist here

    • 3 weeks ago
      Anonymous

      Scientist here. You can only trust studies when many independent ones reach the same conclusion and aren't contradicted by others. The replication crisis is real even for hard science fields like mine.

      • 3 weeks ago
        Anonymous

        Consensus of the field matters more than individual studies.

    • 3 weeks ago
      Anonymous

      Praise the science! May the data watch over you

  7. 3 weeks ago
    Anonymous

    The optimal rest is two minutes to get the best of both worlds

  8. 3 weeks ago
    Anonymous

    2 is in the middle so I go for that, unless I'm still feeling too tired.

  9. 3 weeks ago
    Anonymous

    The difference isn't much. Keep it over 1 minute (that's important), below 3 if you're doing pump sets, below 5 or as little as you can if you can if you're doing strength.

  10. 3 weeks ago
    Anonymous

    Rest until your muscles feel recovered for another set, but not enough to lose the pump. That's usually about 2 minutes.

  11. 3 weeks ago
    Anonymous

    You go by the lift
    Heavy compounds to failure 3 minutes with a rep in reserve 2:30 with 2 reps in reserve 2:00
    Accessories
    2:00 to failure, 1:45 with 1 rep in the tank 1:30 with 2 but this is nonsensical for accessories

    You can honestly go even lower if you don't care about straight sets and are going to failure the stimulus per set is about the same even if you fail early it's just more fatigue. 1 minute is fine if you're doing stuff above 15 reps if you have equipment limitations and are just calling your first sets early and going to failure on the last one.

  12. 3 weeks ago
    Anonymous

    Depending on the intensity of the movement I've been doing I usually go for two minutes.
    Less intense movements less rest.
    Simple really.

  13. 3 weeks ago
    Anonymous

    listen to your body.
    goddamn

  14. 3 weeks ago
    Anonymous

    do people actually rest for 1-3 minutes cause I rest for 5 or more lol

  15. 3 weeks ago
    Anonymous

    it depends on the muscle group.

    large muscles like back and legs i would even rest up to 5 minutes. otherwise i cannot do a set with full force.

    small muscle groups like biceps and delts i 1-2 minutes.

    pecs and other medium size muscles 3 minutes

  16. 3 weeks ago
    Anonymous

    it doesn’t matter

  17. 3 weeks ago
    Anonymous

    It depends on how much you care about performance.
    On smaller shit I do 1.5-2.5 minutes because the training effect/purpose isn't dependent on me hitting exact metrics. On secondary compounds/volume in main lifts I am not necessarily looking to progress aggressively I do 2.5-4 minutes.
    For squats etc where every set is a matter of life and death? 5+ mins.

  18. 3 weeks ago
    Anonymous

    Here is a scientific take on it I wrote down:
    https://www.strengthlog.com/rest-between-sets/

    excerpt:

    Your muscles use a molecule called ATP (adenosine triphosphate) as their energy source.

    Your muscles’ store of ATP, however, only lasts long enough to fuel a few seconds of maximal work, such as a heavy lift of a short sprint.

    The fastest way for your muscles to create more ATP is to break down another molecule called creatine phosphate, which is also stored in your muscles.

    As soon as you start expending ATP in an exercise, creatine phosphate is broken down to create more ATP. This enables your muscles to work at high power for a little longer: up to about a 10-second sprint or a few heavy lifts.

    After this point, muscle glycogen becomes the primary source of ATP. But, this process is slower and cannot fuel as powerful work as during the first 10 seconds.

    After an exhausting set to failure, the level of creatine phosphate in your muscles can be as low as 15–30% of its resting levels.1

    Your creatine phosphate then begins to quickly restore, mainly using muscle glycogen as the energy source, over the following minutes.

    As a rule of thumb, restocking your creatine stores can be approximated to a half-time of about 30 seconds.

    That means that you have recovered 50% of the creatine you used in a set after 30 seconds, 75% after 60 seconds, 87.5% after 90 seconds, and about 95% after two minutes of rest.2

    This resynthesis is slower if you are low on muscle glycogen, and doesn’t happen at all if you have occluded the blood flow to the muscle.

    • 3 weeks ago
      Anonymous

      Two practical conclusions can be drawn from this:

      Most of your recovery (95%) happens during your first two minutes of rest.
      The difference between resting for 1 or 2 minutes is larger than the difference between resting for 2 or 3 minutes.

  19. 2 weeks ago
    Anonymous

    5 minutes

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