Shorter rests between sets? Should you have only a few minutes between sets to intensify the workout or should you wait a little longer?
The optimal amount of time to rest between sets depends on what you’re training for. You need to think about if you want to be stronger, more muscular or if you just want to increase your overall fitness. If you want to get results, naturally you’ll want a training program that gets you those results as fast as possible. It’s useful to know that each type of program has its’ own time limit on rest periods.
To get stronger faster, the best rest period is 3 to 5 minutes between each set; this is because the energy your body consumes during your strength training workout is replaced in around 3 minutes. Some people find that their body cools down too much after 5 minutes and by keeping up the pace they’re able to increase their strength more quickly.
To increase muscular endurance as quickly as possible, the best rest period is 45 seconds to 2 minutes between your sets. Endurance draws much of its energy from aerobic metabolism. This means your body burns carbs and fats in the presence of more efficiently during this time.
To gain muscle quickly, the most suitable rest period is 1 to 2 minutes between sets. How much muscles grow is strongly linked to the amount of hormones your body produces after weight training. Short rest periods of between 1 and 2 minutes cause a greater release of hormones than long rest periods. Shorter rest periods also add other bonuses like increased blood flow to the muscles you’re training.