You're Probably Not Resting Long Enough Between Sets at the Gym

Resting longer between sets could help you build bigger, stronger muscles, according to recent research in The Journal of Strength and Conditioning Research.

For the study, two groups of experienced lifters did the same workout three times a week for eight weeks. 

It was the standard regimen...back squats, leg presses, leg extensions, bench presses, shoulder presses, lat pulldowns, and cable rows. They did three sets of eight to twelve reps of each exercise, lifting to failure.

After eight weeks, the researchers measured the lifters' muscle growth using an ultrasound.

And the men who had rested longer had more growth in all the muscles tested. 

This isn't like ~massive gainz~ - we're talking an extra 1.2 to 3.5 millimeters in each muscle.

But then again, that growth came from doing basically nothing.

The subjects' strength was also tested and the longer resters won again.

The researchers think that a longer rest period allows you to recover more fully between sets, which may enable you to lift heavier weights in your next set, says lead study author Brad Schoenfeld, Ph.D. Those heavier weights put more tension on your muscles, which may lead to bigger gains in both strength and size.

This study only compared one-minute and three-minute rests, but other research suggests that two minutes may be enough to fully recover between sets.

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