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Today’s episode dives into what science says about one of the most common training questions we get as coaches… How long should you rest between sets?
Generally speaking, short rest periods reduce the amount of reps you can do in subsequent sets. Longer rests 3 are better for developing strength and when you're training at high intensities to failure. For hypertrophy, you are free to choose your rest interval. You can choose shorter rests, but you have to account for things like:
Study 1: Shorter rest intervals resulted in greater reductions in the number of repetitions completed and higher RPE scores for all exercises - Senna et al., 2011 - compared 1, 3, and 5 minute rest intervals and found that shorter rest intervals reduced total # of reps.
Study 2: A meta-analysis - Grgic 2017 - found that rest intervals > 60 seconds resulted in almost double the hypertrophy of
Study 3: Short rest intervals might work better for single joint exercises. - Fink 2016 - found that shorter rest intervals in untrained people caused double the hypertrophy. Caveat is they may not have known how to train hard.
Other Discussion points:
- Training to failure & rest
- Intensity & rest?
- Should we pick based on our own preference? Studies suggest maybe
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