![]() “This rest time is favorable in maximizing hypertrophy,” aka muscle growth. “This is recommended for exercises like bicep curls, hamstring curls, leg extensions, lateral raises, or chest flys,” Breeden says. If your goal is to build muscle and/or sculpt, then you really only need to rest for 30 to 90 seconds between sets. “After the rest period, your muscles have essentially refilled with fuel and are able to endure additional muscle tension - more weight load, increased time under tension, or additional reps,” she says. This will allow your muscles enough time to recover without decreasing your heart rate too much.ĭoing tough compound strength movements like deadlifts, bench presses, overhead presses, and pull-ups will also work best with three to five minutes of recovery between sets, says Breedan. If your goal is to increase your strength, performance, and power - or if you’re doing a more intense workout with heavier weights - aim to rest for three to five minutes between each set, says Rob Wagener, an ACE-certified personal trainer and nutrition coach. And the amount of time you rest between sets depends on which one you’re going for. Think of gaining strength as building power so you can lift heavy things, while growing muscle is all about working out, resting, and eating more protein so your glutes get perkier. “Gaining strength and growing muscle are definitely complementary, but by gaining strength, you're not necessarily growing muscle,” she says. ![]() Are you doing deadlifts to build strength and power? Or are you doing hamstring curls to sculpt your legs? While they may sound like the same thing, Breeden says gaining strength and growing muscle are slightly different. How long you rest between sets depends on your personal goals as well as the type of exercise you plan to do. To ensure you take enough breaks - and to make the most of all those squats, lifts, and curls - read on below for how long to rest between sets, according to trainers. “People tend to move through their workouts quickly if they have too many exercises programmed, are trying to just get through a workout, or are not resting for long enough between their sets,” she tells Bustle. For instance, if you’re interested in gaining strength you could do three sets of 10 to 12 reps of an exercise.”Īn ideal workout would include the prescribed amount of reps and sets for each exercise or group of exercises you plan on doing that day, plus the rest time in between, says Tessa Breeden, an ACE-certified personal trainer and fitness nutrition specialist. “These are suggested according to the specific outcome you’re looking for while training. “Sets are a group of reps,” she explains. ![]() Most strength training workouts are broken down into little chunks called reps (repetitions) and sets, explains Ariel Hendricks, a certified personal trainer and owner of Fitness Rx. If you want to make the most of each exercise, it’s important to rest between each set - and to rest for the correct amount of time. ![]() The same is true for squats, deadlifts, or any other strength training move. Whether you’re trying to test your muscle stamina or rush through your workout so you can leave the gym, doing 50 bicep curls in a row isn’t going to do your body any favors. ![]()
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