![]() ![]() More recently, Brad Schoenfeld conducted a careful study to test the old-school theories. Thankfully, research has started to catch up. The idea here is that you’re not training for endurance (so you want longer rest periods to maximize how many reps you can complete) but you also want to still keep your rest periods somewhat short (so that you can take advantage of the endurance-style metabolic stress to provoke further growth).įor a long time, these broscience rules got passed around - even though there was never any science to support them. So, the typical recommendation here is that strength-focused lifters should be doing sets of fewer reps at a higher overall weight, and with 3-5 minutes of rest per set.įor Size - Size is seen as a cross between the short rest periods of endurance and the long rest periods of strength - so, you’ll typically see bodybuilders recommending rest periods of 1-3 minutes, max. As a result, many strength-focused lifters quickly get very exhausted and require longer rest times in order to recover. By keeping rest periods short, we can “maximize” the amount of metabolic stress placed on the body by allowing minimal time for our bodies to recover, and thus result in more total time training in a metabolically stressed state.įor Strength - Strength training, due to its higher relative intensity, tends to be a bit more mentally and physically exhausting per individual rep. Being able to complete more reps or a longer duration of cardiovascular training “unbroken” (with little to no rest) is a common test of endurance, so it seems to stand to reason that taking minimal rests between sets in your training makes sense. The old broscience stance on rest periods was pretty common, and believed that we should use rest periods of different lengths based on our training goals:įor Endurance - When training for endurance (whether this is cardio or lifting), the name of the game is high reps (or long duration) and short rest periods. I think that, like many things in fitness, the importance of precise rest periods has been hyped up, and we’ve been led to believe that they’re a lot more important and magical than they actually are. Rest periods between sets are one of the most common questions that I’m asked about from new clients. ![]()
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