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Duration of rest between the sets

Sheikh Najid Siddiquee
Sheikh Najid Siddiquee
How long should you rest between the sets?

Before answering that you need to know that studies suggest that there is no significant benefit of taking shorter rest period.
It doesn't mean you will be taking 10 mins of rest between the sets

Now to know how long should you rest you need to consider few things

- You shouldn't make your workout unnecessarily too long.
- You need to have higher hypertrophy and strength.
- You need to increase the volume.

Hence you need to find a sweet spot.

The rest period depends on the load that you are using and the  exercise that you are performing

Compound exercises-
Compound exercises recruits multiple muscle groups and they have higher recovery cost so you can take rest somewhere between 2-5 mins.
If the intensity is too high then 4-5mins of rest should be enough.
If the intensity is low then 2-3 mins of rest should be enough.

Please note- Beginners don't have to rest for 4-5 mins.

Isolation exercises-
Isolation exercises targets single muscle group and have low recovery cost so you can take rest somewhere between 1-3 mins.
If the intensity is low then you don't need more than 1 min.
If the intensity is high then you can take 2-3 mins and it should be enough.

In a nutshell you need to rest enough to recover from previous set. Just make sure you don't increase the rest period unnecessarily or keep the rest period so short that your strength suffers in the next set.

Coach - Sheikh Najid Siddiquee


Sources-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763284/
https://www.ncbi.nlm.nih.gov/pubmed/26605807
https://www.ncbi.nlm.nih.gov/pubmed/28641044