A new study in the JSCR reveals that resting longer between sets appears better for strength and gaining muscle mass[1]. Resting longer between sets allows for greater intensity and more repetitions each set. This results in greater volume-load over the course of a training session (volume load = repetitions x weight, if you have my webinar on the vertical jump, you know I am a huge fan of tracking volume load). During the study this is exactly what occurred: the long rest group (3 minutes) were able to complete more reps at a higher intensity verses the short group (1 minute), resulting in more strength and bigger muscles. It would be interesting to equalize the volume load by allowing the low rest group to complete an additional set or reps . This would allow us to see if it is simply the fact the Long Rest Group completed more reps at higher intensity (greater volume-load) or is it something else going on. The take home is if your training with short rest periods, keep in mind you may need to throw in an extra set to account for the less number of reps you’ll be able to get.
- Schoenfeld, Brad J., Zachary K. Pope, Franklin M. Benik, Garrett M. Hester, John Sellers, Josh L. Nooner, Jessica A. Schnaiter, Katherine E. Bond-Williams, Adrian S. Carter, Corbin L. Ross, Brandon L. Just, Menno Henselmans, and James W. Krieger. “Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.”Journal of Strength and Conditioning Research 30.7 (2016): 1805-812
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