More Rest Between Sets Won’t Help Muscle Soreness

More Rest Between Sets Won’t Help Muscle Soreness
Many bodybuilders perform several maximal-rep sets of an exercise to failure. This training technique is grueling, and often causes muscle soreness. Bodybuilders can do more total reps if they rest longer between sets, but it is not clear how rest intervals affect post-exercise muscle soreness. Brazilian scientists found that the rest interval (one minute or three minutes) between biceps curls to exhaustion using a weight that was 40 percent of one-repetition maximum had no effect on post-exercise muscle soreness or creatine kinase, which is a chemical marker of muscle damage. Resting longer between sets allows you to do more exercise, but won’t alleviate muscle soreness. (International Journal Sports Physiology Performance, 6: 118-127)

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