Aiming for long rest periods of around 3 minutes will suit strength training, I’d recommend timing these as it is very hard to estimate 180 seconds accurately.Ī study by Schoenfeld et al (2015) found that 3 minute rests were much more effective at increasing 1 rep max scores (Bench Press and Back Squat) than 1 minute rests. This will allow you to recover more between sets and therefore lift heavier weights. It has been clear for quite some time that to increase your strength you require more rest time between sets.
You can also add in super-sets which cut down your rest periods even more.
Your workout quality will go down, you’ll struggle to lift weights that are as heavy and you probably won’t see any changes in muscle size or strength, but you will see improved fat loss results. That means more exercises completed, more calories burned. One way to manage this is to shorten your rest periods to 45-60 seconds. Burning more calories can be managed by fitting in more exercises into a 60 minute session.
The best way to train for fat loss is to burn the most amount of calories during a session, whilst creating a calorie deficit through diet. But training for fat loss can take many forms. If you are training for strength you would follow a program that used progressively heavier weights, if you were training for hypertrophy … same deal. This is the number one most common goal for people entering a gym it is also quite a vague goal. So deciding what it is that you want to achieve as a goal should be your first step. Nor would ten minute rest periods be an effective way to train for fat-loss. Deciding what goal you have in mind can change the amount of rest time that you should be aiming for.įor example, if you were looking to break the world record for a barbell squat do you think that 45 seconds rest would be effective? Clearly not. These goals are: Weight loss, Increased Strength, Increased Hypertrophy and Increased Endurance. There are 4 main goals that people have when they start training, some people only have one whilst others might have 3 or even all 4. Would the fact that they were resting longer between sets make their workout less intense? I’d argue that no, it doesn’t. For example if you performed 3 sets of 6 reps on the bench press with a 60kg weight would you be more intense than someone performing 3 sets of 6 reps using 90kg? Obviously not, the other person is performing the same amount of sets and reps as you but with a heavier weight. HIIT or High Intensity Interval Training is probably most responsible for this the idea that rest periods should be very short to keep your intensity high makes it seem obvious that being intense means small resting periods.īut this isn’t always the case. I think that the main problem with the whole ‘how long should you rest’ debate is people’s perception of what intensity means. Whilst group three are probably the least fun at parties … they are at least training correctly.
There are three types of people in the gym those who try to rest as little as possible between sets, those who spend 8 minutes chatting between every set with their buddies and those who are nerdy enough to have worked out exactly how much rest they are supposed to take.
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