However, it’s important to note that this isn’t a blanket rule. Since then, a plethora of research has been conducted investigating actual muscle growth and strength outcomes based on rest intervals. However, no differences were seen 24-48 hours later. More recently, a 1-minute rest interval has been shown to acutely blunt (up to 4 hours) the muscle protein synthetic response after lifting compared to 5-minute rest intervals. They found no differences in muscle strength, size, or new protein production compared to the group that didn't receive any growth hormone injections.
Take for example a group undergoing 12 weeks of strength training and being injected with 2-4 times the daily adult growth hormone secretion rate. Unfortunately, the link between acute increases in anabolic hormones and building muscle, especially growth hormones, is very weak. These rest intervals are likely based on older research showing short inter-set rest (60 seconds) results in greater secretion of anabolic hormones. The current recommendations by the American College of Sports Medicine state novice and intermediate trainees should rest 1-2 minutes between sets while advanced trainees should rest 2-3 minutes between heavily loaded exercises to stimulate muscle growth. How Long Should You Rest Between Sets For Muscle Growth? Do You Need To Time Your Rest Between Sets?.Can Isometrics Between Sets Be Your Secret Muscle Growth Weapon?.Should You Sit, Lie, Or Walk Between Sets?.What Should You Do In Your Rest Between Sets?.
How Long Should You Rest Between Sets For Muscle Growth?.
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