![rest time between supersets rest time between supersets](https://www.shortmotivation.com/wp-content/uploads/2018/08/superset-bicep-1-1078x516.jpg)
If you want to achieve optimal results in the gym-rest is a vital thing which you don’t want to sacrifice.
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I don’t know about you, but for me it was impressive.Īnd lastly, training volume (total pounds lifted) were 52000 pounds in a 3-minutes group vs 44,755 in 1-minute.Īll of that information bringing you to a pretty simple and logical solution. On the Bench Press both groups increased their numbers, but look at this numbers.ġ-minute rest group: increasing by 11,7%.ģ-minutes rest group: increasing by 18.9%!!! The group that rested three minutes between sets gained substantially more strength, which is pretty obvious.ģ-Minute rest group increased their bench press by 11% vs 3,8% in 1-minute rest group.īack squat 1 RM were increased by 13% in 3-minute rest group vs 7% in 1-minute.īecause what’s the research has found, is that a group who was taking 3 minutes rest before set, has gained more muscle and increase their endurance more, than one that was resting only for a minute.Įlbow flexor: 5% in 3 minutes group vs 2,5 % in 1 minute Īs you can see, pretty significant difference. The total volume performed by both groups by multiplying weight x reps x sets.Endurance, by having everyone do as many reps as they could before failing with 50% of their 1RM.Strength, by having everyone test their 1RM on the back squat and bench press.Muscle growth, by measuring the thickness of the biceps, triceps, and quadriceps and vastus lateralis.To track the trainees’s progress, the researchers measured several different variables before and after the study: He suggests this STUDY conducted by CUNY Lehman College which separated 23 18-to-35 year old male college students into two groups based on their back squat one-rep max to ensure that both groups were more or less equally strong.īoth groups followed the same full-body workout routine for eight weeks weeks.Įverybody were training every set to failure and added weight weekly while staying in the 8-to-12-rep range. Mike Matthews with his article on this topic really grabs my attention. Therefore, if you have the same exact beliefs now as you had a year (or even less) ago-you’re either a genius or a stubborn stupid rino.Įnough talking, for now let’s get to the specifics.
![rest time between supersets rest time between supersets](https://help.trainerize.com/hc/article_attachments/360051037092/Group_14.jpg)
I’m not going to confuse you and will say that i used to believe it and even make this infographics myself.īut as you’re expanding your knowledge more and more in this industry, you’ll quickly realize that there’s shouldn’t be set and stone approach to anything, because science is always moving forward. If you’d go through an IG’s explore page you’ll probably find many of the infographics which’ll suggest you the next:Ģ-5 minutes between sets for the maximum strength ġ-2 minutes between sets for the maximum muscle growth ģ0-75 seconds for the maximum muscle endurance.Īnd from the beginning it might look more likely to be true than not.