The rest period denotes the duration of rest taken between the sets of the same or different exercises. The duration of rest that should be taken by an individual to get optimal results depends on the goal. If too long rest is taken then necessary adaptations may not take place and if too little rest is taken then performance may drop. The recommended rest period may differ for endurance, hypertrophy, and strength training.
Hypertrophy and Strength
For hypertrophy, more volume is recommended( Schoenfeld et al., 2017 ), and for strength, a higher load is recommended( Schoenfeld et al., 2014 ). Higher volume can be achieved if the optimal load is lifted in every set.
Hypertrophy and strength training is majorly phosphagen system-dependent which is one of the three energy systems in the body. Consider it as a fuel tank. In each set, the fuel is used from the tank, and when the rest is taken post the set this fuel is replenished. If the fuel is more, then more weights or more reps can be lifted for the next set but if it is not replenished enough then less weight or fewer reps will be lifted for the next set. This fuel system takes around 2 to 5 mins to optimally replenish so one must take a rest period of 2 to 5 minutes depending on the exercise and load used ( Harris et al.,1976 ). If the exercise has more fatigue cost like squat or deadlift then 3 mins of rest should be enough but if the load is very heavy then more than 3 mins can be taken for better performance in the next set. If the exercise is easy or isolation movement like bicep curls or tricep extensions then 2 mins should be enough to perform well in the next set,
| Hypertrophy and Strength (Heavy compound movement) | 3 to 5 mins |
|---|---|
| Hypertrophy and Strength (Easy or isolation movement) | 2 to 3 mins (Sometimes 90 secs to 2 mins is also enough) |
Endurance
For endurance, a shorter rest period is recommended to ensure energy is majorly used from the Oxidative or aerobic energy system which is one of the energy systems in the body. If longer rest is taken then the body relies on other energy systems rather than the oxidative system to generate energy hence a 30s of rest or lesser is recommended.
| Endurance | 30 secs or lesser |
|---|
Takeaway Points
There is no one particular rest period for all exercise routines. It depends on the goal of the training routine. Below is a concise recommendation of a rest period depending on the goals discussed in this article.
| Hypertrophy and Strength (Heavy compound movement) | 3 to 5 mins |
|---|---|
| Hypertrophy and Strength (Easy or isolation movement) | 2 to 3 mins (Sometimes 90 secs to 2 mins is also enough) |
| Endurance | 30 secs or lesser |
References
- Harris, RC, Edwards, RH, Hultman, E, Nordesjo, LO, Nylind, B, and Sahlin, K. The time course of phosphorylcreatine resynthesis during recovery of the quadriceps muscle in man. Eur J Appl Physiol 367:137-142, 1976.
- Schoenfeld, B.J., Ogborn, D., Krieger, J.W., 2017. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis - PubMed. Journal of sports sciences 35. https://doi.org/10.1080/02640414.2016.1210197
- Schoenfeld, B.J., Ratamess, N.A., Peterson, M.D., Contreras, B., Sonmez, G.T., Alvar, B.A., 2014. Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men. Journal of Strength and Conditioning Research 28, 2909–2918. https://doi.org/10.1519/jsc.0000000000000480
