Answer honestly: do you really usually respect the rest period between one series and another in bodybuilding, or do you try to do the exercises as quickly as possible to optimize your time?
If you are more like the first alternative, know that this break stipulated by your personal trainer makes all the difference, especially when the objective is hypertrophy (increase in muscles).
According to Eduardo Nettotechnical director of Bodytech Company, rest time between sets makes all the difference for those who want to gain muscle mass.
“Rest time between sets is a fundamental component of strength training, especially when the objective is hypertrophy, that is, increasing the size of muscle fibers. Interval is a critical aspect of training that directly influences the body's ability to adapt and grow in response to exercise stimulus,” explains Netto.
How long to rest between sets?
“To maximize hypertrophy, it is essential to find a balance that allows sufficient recovery, but without resting the muscles too much between sets”, he adds.
The interval between sets can vary from 30, 45, 60 seconds to up to three minutes, being an essential rest for the recovery of energy sources, changes in the testosterone/cortisol ratio, hormonal, metabolic, cardiovascular responses and performance.
According to a article published in 2006, blood lactate concentrations vary and are influenced by the amount of time between sets, where shorter rests tend to cause greater accumulation of these metabolites when compared to longer breaks between sets.
In the text, the author relates interval time to training objectives, where shorter intervals (1 minute or less) can be used in muscular resistance or circuit training, with the aim of improving cardiovascular capacity.
Resting for 2 to 3 minutes can be used to enhance muscle hypertrophy, and intervals of more than 3 or 4 minutes help to increase maximum strength, without there being too much lactate accumulation to cause discomfort during repetitions.
