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Resting 3 vs. 1 Min. Between Sets Pays Off: Greater Size + Strength Gains - Probably Mediated by 15% Higher Volume

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Resting long enough to maximize your training volume could be the key to success, i.e. strength  and  size gains. If you have been following the various affords to ascribe differences in strength and, even more so, size-increases to a specific training variable, you will remember that the only promising parameters that appear to be supported by more than the literal "outlier study" are training load and volume. Of these, the former is pretty much uncontested. The latter, however, is still questioned by a camp of inconvincible skep- tics, who simply ignore the fact that there's ample evidence that "[h]igher-volume, multiple-set protocols have consistent- ly proven superior over single set protocols with respect to increased muscle hypertrophy" (Schoenfeld. 2010). It would be interesting to see if rest periods should also be periodized ! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt ...
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Longer Rest Periods Compromise Adaptational Response in Resistance Training Older Men in 12 Week Study

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Best-agers listen up: If you want to make progress, socialize after your workouts and stick to rest periods in the 60-90s range. Best-agers, listen up! If you are the kind of person who likes to chat for four minutes between his / her sets you are not just wasting time. You are also making your workouts less effective. While there is little evidence that there are major differences between rest times of 60s and 90s, a recent study from the Division of Biokinesiology and Physical Therapy at the Clinical Exercise Research Center of the University of Southern California is not the first study to suggest that resting longer than maximally 120s is going to compromise the changes in body composition, muscular performance, and functional performance that occur in response to resistance training. I have to admit, with a mean age of 70.3 years, the 22 male volunteers of said study don't qualify as the "classic" gymrat. On the other hand, you will probably have heard the a...
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Sex, HIIT & Perceived Readiness: Any News on the Optimal Rest Times for Self-Paced HIIT Regimen in Men & Women?

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Surrender bro, women are tougher than we'll ever be... and let's not talk about the other tactics by the means of which they trick us into doing whatever they want without us even noticing :-o In the world of search engines for scientific papers on training and exercise science the acronym "HIIT" is currently what the word "sex" has always been on Google & co. Against that background it is actually surprising that no one else but me has taken notice of a paper on the "Sex specific  responses  to  self-paced,  high-intensity  interval  training  with  variable  recovery periods" . The corresponding research was conducted by C. Matthew Laurent et al. from the School of Human Movement, Sport and Leisure Studies at the Bowling Green State University in Ohio and the paper is about to be published in an upcoming issue of the Journal of Strength and Conditioning Research (Laurent. 2013) Men are different, women too The results of previ...
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Training for Size & Strength - Does the Rest Matter? Study Finds 7-9% Greater Increase in Muscle Size With Decreasing Rest Periods.

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Image 1: If you want to build Arnold-esque arms you better not sit around too long in-between your sets. "Short rest periods to burn fat, medium rest periods to build muscle and long rest periods to build strength" - it's actually pretty likely that one of your trainers, gym buddies or fatherly mentors told you something along those lines in the past. In view of the results of a soon to be published international study by Brazilian researchers from the State University of Campinas and the Federal University of Rio de Janeiro and their American colleagues from the Eastern Illinois University , the University of Memphis and the Colorado College ( Souza-Junior. 2011 ), this is probably the next item on list of widely accepted bodybuilding myths that have a spark of truth to them ... at least for recreational strength trainees who use some creatine monohydrate to promote their strength and mass gains. Learn more about muscle builder & fat shredder training at th...
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No Influence of Rest Between Sets on Creatine Kinase and Lactate Levels

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Probably, you would assume that the reduction of rest in between sets from 3 minutes to 60 seconds would have an effect if not on creatine kinase, then at least on lactate levels. A recent study published in The Journal of Strength and Conditioning Research refutes this common-sense assumption ( Machado. 2010 ): Each session consisted of 4 sets of 10 repetitions with 10 repetition maximum loads for the chest press, pullover, biceps curl, triceps extension, leg extension, and prone leg curl. The sessions differed only in the length of the rest interval between sets and exercises, specifically: 60, 90, 120, 180 seconds. S erum CK and LDH were significantly (p < 0.05) elevated 24-72 hours after each session, with no significant differences between rest intervals (p = 0.94 and p = 0.99, respectively). The mechanical stress imposed by the 4 resistance exercise sessions invoked similar damage to the muscle fibers independent of the rest interval between sets. Since the exact r...
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