Rest between smaller sets may well be best when it comes to maximising the muscle-building potential of your strength workouts
As a reader of Men’s Fitness, you’ll be well-versed in the importance of structured recovery for maximising muscle growth and strength gains. But you might not know about rest between smaller sets.
Here’s the thing: while we focus heavily on recovery between sets, research suggests that the secret to unlocking strength and power lies in the often-overlooked rest periods between smaller sets.
In a study published in the Journal of Human Kinetics, two groups of regular lifters were put to the test.
One group followed a conventional hypertrophy approach of 4 sets of 10 reps with 95 seconds rest in-between.
The other group, however, employed a novel strategy: just 2 reps followed by 15 seconds rest, repeated until completing a total of 40 reps.
Surprisingly, the results favoured the second group utilising rest periods between smaller sets.
They maintained greater peak torque, exhibited increased oxygen utilisation within the muscle, and reported lower perceived levels of effort.
Put it into practice
Start by selecting compound exercises like squats, deadlifts, bench presses, and rows, focusing on major muscle groups.
Aim for a moderate to high rep range, typically 8-12 per set, to stimulate muscle growth and strength gains effectively.
During your sets, take brief rest periods of 10 to 30 seconds after each rep, or every other rep like in the study, to maintain intensity and muscle engagement.
This allows you to catch your breath and mentally prepare for the next effort while promoting optimal muscle recovery and performance.
As you progress, adjust the duration of rest periods based on your fitness level, exercise intensity, and training goals.
