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What Is The Optimal Time Between Sets For Muscle Growth?
It doesn’t take a genius to realize that the more rest you take between sets, the more weight you’ll be able to lift when you do come back. This doesn’t mean that you should always take more rest between your sets… the right amount of rest for you will depend on your goals somewhat.
How long should you wait between sets? Should a person spend only a few seconds between sets resting to fully work the muscle and increase the "burn",
or should a person wait longer allowing the muscles to fully recover from the set?
Which way is best ? Should a person change the rest time or follow the proven method ?
As with most things, vary the rest times between sets, don't always rest 5 min or 1 min, mix it up to give your muscles a new stimulus and a reason to grow, do 2 or 3 months with short rest periods then another 3 or so months with longer rest periods.
This applies to your routine in general.
Myofibrilar hypertrophy = heavy weight, low reps = enough rest to sufficiently recover for the next set, anywhere from 3 to 5 minutes for clock watchers or going by feel, when your heart rate steadies.
Sarcoplasmic Hypertrophy = moderate weight, moderate reps = short rests, keeping the pump, anywhere from 30 seconds to 2 minutes for clock watchers and and by going by feel as long as the pump/heart rate is still up.