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Journal of Strength and Conditioning Research, 1. Self-Selected Rest Interval Improves Vertical Jump Post-Activation Potentiation. O., Roschel, H., Kobal, R., Ramos, H., Gil, S., & Tricoli, V. International Journal of Sports Medicine, 31(1), 22–25. Effects of age and rest interval on strength recovery.
Bottaro, M., Ernesto, C., Celes, R., Farinatti, P. Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy. Baz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J. The isolation exercises you perform apply the proposed rest system for hypertrophy. If we take into account the principles of training and the mechanisms through which we generate hypertrophy, we know that tonnage (total kg moved in a session) is not relevant (Lysenko et al., 2019) What is the reality?Ĭurrently we do not have a clear view of which breaks are better for hypertrophy we have results that tell us that short breaks are more effective (Villanueva et al., 2015) and others that tell us that longer breaks are more effective. To go even further… If you want to produce a spike of post-workout growth hormone by doing a brief HIIT session to finish you will get it too, since that peak is due to the lactate produced by extramitochondrial glycolysis (Godfrey et al., 2009). However, what athletes still don’t understand is that the growth hormone within the concentrations our body can produce is a chestnut to hypertrophy, so generating a physiological spike in growth hormone during training is not going to make your biceps grow (West y Phillips, 2012). (Kraemer et al., 1990 Henselmans y Schoenfeld, 2014). Resting for 1 minute produced a growth hormone peak which was more than 8 times higher. This variability is due to breaks which must be adapted to the objective of the athlete: Why is there so much variability? Are they opinions or is there a basis behind it? Those strength training experts have defended up to 10 minutes rest between exercises, while bodybuilders usually use composite sets to increase the density of the training and not rest. 
3 Why is there so much variability? Are they opinions or is there a basis behind it?īreaks during workouts in a muscle building room are periods we use for our body to restore its balance, start to create energy sources to use, and clean our muscles of waste products.īicep curls What determines the rest time between sets?īreaks between sets have been a focus of discussion between athletes and coaches.2 What determines the rest time between sets?.
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