Rest periods between sets in bodybuilding for hypertrophy depend on several factors, including the individual's training goals, the specific exercise being performed, and the individual's fitness level. Recent studies have shed light on the topic and provide insights on the optimal rest period for hypertrophy training.
One study published in the Journal of Strength and Conditioning Research in 2016 found that longer rest periods (around 2-3 minutes) were more effective for promoting muscle hypertrophy in well-trained women performing resistance training compared to shorter rest periods (around 1 minute). This study involved well-trained women and found that the group that rested for 3 minutes between sets had significantly greater increases in muscle thickness than the group that rested for 1 minute.
However, studies that have focused on men suggest that the optimal rest period may be shorter. A study published in the same journal in 2021 found that rest periods of 1-3 minutes between sets were optimal for promoting muscle hypertrophy in resistance-trained men. This study found that longer rest periods of 3-5 minutes did not result in significantly greater gains in muscle size compared to the shorter rest periods.
How many minutes should I rest between sets?
These findings suggest that there may be differences in optimal rest periods between men and women for hypertrophy training. Women may benefit from longer rest periods of around 2-3 minutes, while men may benefit from shorter rest periods of 1-3 minutes.
It's important to note that individual factors such as exercise selection and training goals should also be considered when determining the optimal rest period and training volume for hypertrophy training. Additionally, higher volume training can lead to greater increases in muscle thickness, and both low-load and high-load resistance training can be effective for increasing muscle size, but high-load training may be more effective for increasing strength.
But wait, there are some caveats.
There are also individual and exercise caveats to consider when determining the optimal rest period for hypertrophy training. For example, if an individual cannot get through rep schemes for repeated set efforts without gassing out from a cardiovascular perspective, they may benefit from slightly longer rest periods between sets. This is because hypertrophy is achieved when pushing the muscle to close proximity to mechanical failure. If the heart is giving out due to being unfit, mechanical failure is not being achieved, and hypertrophy parameters are not being met.
Additionally, exercises that have the trainee moving through one joint as opposed to multiple may warrant slightly shorter rest times due to overall demand, while multi-joint exercises may require longer rest periods. For example, the seated leg curl uses only the knee joint and much less weight is used, so a shorter rest time may be appropriate. On the other hand, the barbell Romanian deadlift (RDL) involves multiple joints including the hips, spine, and knees, and there is much more load potential. As a result, longer rest periods may be needed.
Also, the number of reps performed during a set can impact the optimal rest period. Generally speaking, higher-rep sets may require slightly shorter rest periods, while lower-rep sets may require slightly longer rest periods. This is because higher-rep sets can cause more fatigue and metabolic stress, which may necessitate a shorter rest period to allow for adequate recovery and ensure that mechanical failure is achieved. Lower-rep sets, on the other hand, may require a longer rest period to allow for sufficient recovery and ensure that maximum force production can be achieved on subsequent sets.
Overall, while there are individual and exercise caveats to consider when determining the optimal rest period for hypertrophy training, recent studies suggest that women may benefit from longer rest periods of around 2-3 minutes, while men may benefit from shorter rest periods of 1-3 minutes.
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