The topic of rest intervals between sets is one of great confusion among bodybuilders and strength athletes. The recommendation of moderate loads and short rest intervals (around 1 minute) between sets is often prescribed to “optimize” muscle gains. How this recommendation ever saw the light of day is beyond me.
The research on this subject clearly shows that the amount of rest between sets affects the amount of weight used, workout performance and strength gains during training.
Yet another study has demonstrated that more weight is lifted when longer rest intervals are utilized. This study demonstrated that experienced lifters squatted with more weight when they rested up to 4 minutes between sets. Longer rest intervals also ensured greater overall training volume (mainly because more weight was utilized).
However, these results don’t suggest that 4 minutes rest between sets is best. The clear message from this study was that adequate rest between sets is essential for maximum overload. Usually that means around 2 to 4 minutes rest between heavy sets. Focus on building strength and the muscle mass will follow. The take home message here is to utilize the rest interval that enables you to lift the most weight each set.
Source: J Streng Cond Res 22;146, 2008.
