Longer Rest Intervals Better for Gaining Strength and Hypertrophy

Time under tension is the most important factor determining the effectiveness of a weight-training program on strength and muscle hypertrophy. Failure training using minimal rest intervals is a popular training method. However, with short rest intervals, athletes don’t recover adequately and don’t develop maximum tension during subsequent lifts. A study led by Brad Schoenfeld from CUNY Lehman College in the Bronx, New York found that resting three minutes between sets produced greater changes in lean muscle and strength than resting one minute. The athletes trained three times per week for eight weeks. Rest longer between sets so that you can use heavier weights and gain strength and mass faster. This study supported the results of the previous study by McKendry and co-workers. (Journal Strength Conditioning Research, published online November 20, 2015)

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