How Much Rest Between Sets?

September 24, 2009

You design your own workouts.
You specify your reps and sets.
You modify your lifting tempo and your range of motion.
But, what about rest between sets?

Do you wait only long enough to catch your breath?
Or do you camp out underneath the squat rack having a nice long chat with your neighbor doing deadlifts?

Do you have any idea how long you should be resting between sets?
Well, according to the latest research, “the rest interval between sets is an important variable that affects both acute (short term) responses and chronic (long term) adaptations to resistance exercise programmes”.
The Study
Researchers reviewed 35 studies in which they examined both acute responses and chronic adaptations, with rest interval length as the experimental variable.
In terms of acute responses, a key finding was that when training with loads between 50% and 90% of one repetition maximum, 3-5 minutes’ rest between sets allowed for greater repetitions over multiple sets. Furthermore, in […]

Original post by DR

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