![]() Longer rest times will allow you to get more reps. "But in terms of strength training, 3 seconds is ideal, with 10 seconds as a maximum for all." So if you're truly dying, you can breathe it out for up to 10 seconds and still crush that workout. 2nd: Shorter rest times will increase your conditioning. To get bigger quicker, the best rest period is 1 to 2 minutes between sets. "This applies to all workouts in terms of reps," says Maxfield, noting that it's different in workouts like HIIT where you can increase the timing and intensity of reps. To get stronger faster, the best rest period is 3 to 5 minutes between sets. Most of the time, 3 minutes should be sufficient. Therefore, if your goal is to get as strong as possible, you should rest 3-5 minutes between heavy sets of compound lifts. It's the golden rule for all methods of strength training, whether you're suffering through bicycles (like moi) or lifting weights. In other words, if you don’t rest long enough, you’re cheating yourself out of strength gains because your muscles won’t perform at their full capacity. In turn, you won't make the best use of your workout." The lower-rep range will force your muscles to adapt to the heavier weight, Dell says. ![]() Start off closer to 3×10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets. Endurance/aerobic is 15-20 reps with a 30 sec or less rest. Hypertrophy (what op asked specifically for) is 8-12 reps with a 45 sec to 1.5 min rest. Power- 1-3 reps with a 3-5min rest interval. For alternating sets, however, you can bump that time up to 30-90 seconds. Three to four sets of eight to 10 reps is a good range, Trink says. Fact is, there are scientific parameters set for your fitness goal. "If you are consistently going over 10 to 15 seconds in between each rep, you're not going to keep your heart rate in its optimal zone. For circuit workouts or higher-calorie-burning programs, keep your resting time between sets to 30 seconds or less. ![]() "Three seconds is the ideal amount of time between reps," he tells me. I (literally) breathed a sigh of relief, stopped doing the bicycles for three quick "Mississippis," then went back into it-and guess what? My abs are sore today, so clearly the workout was still effective.Ĭertified trainer and owner of Fitness Together studio Derek Maxfield agrees. Last night, my Peloton instructor Oliver Lee said that you can take a 3-second break to breathe, then get back into the move.
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