How Much Rest Between Sets For Muscle Growth (A Practical Discussion)
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I just read a new meta-analysis that came out this month. It looked at 9 different studies and concluded that based on the current evidence, it’s doubtful that resting any longer than 90 seconds further enhances muscle growth; this is important because most of us have limited time to train and want to get the most out of our gym time.
I train for an hour to an hour and a half, and some people only have 45 minutes to complete their workouts.
We want to spend as much time lifting and as little time as necessary sitting on the bench. So, how can you tell you’re ready for your next set? One thing you can go by is your breathing and heart rate. You haven't fully recovered if your breathing and heart rate are still elevated.
The exercise you’re doing makes a difference, too. It takes longer to recover from a set of squats than a set of arm curls. I’d recommend resting for at least a minute and adjusting this time based on how you feel. As you get stronger, you’ll need more recovery time between sets.
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