Rest More Between Sets When Benching Heavy

Lift heavy to produce big singles in powerlifting and weightlifting exercises. Many rest one minute or less when performing high-rep sets of eight to 15 reps. Rest longer for heavy sets— according the results of a study led by Estevăo Scudese from Rio de Janeiro Federal University in Brazil. Researchers studied the effects of resting one, two, three or five minutes between consecutive bench press sets at three-repetition maximum. Athletes completed more repetitions resting two, three or five minutes between sets compared to one minute. Resting five minutes caused the greatest decrease in perceived exertion. Resting two minutes between sets produces the most time-efficient results when benching heavy, but longer rest periods will make you feel better. (Journal Strength Conditioning Research, 29: 3079-3083, 2015)

©2017 Advanced Research Media. Long Island Web Design