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Acute Variables: Rest Between Sets Audio

How long should you rest between sets to optimize set performance and maximally improve strength, hypertrophy, and power?

Acute Variables: Rest Between Sets

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

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 Circuit training with short (1 min) rest between exercises

Inter-set Rest Periods (Rest Between Reps):

 Inter-set rest periods of up to 20 seconds may be beneficial for maintaining average and peak velocity/rep during the second half of sets. This strategy may be particularly beneficial for optimizing power (high-velocity) training.

Set 1: Box Jumps 5 reps, 10-sec rest, 5 reps

Set 2: Box Jumps 5 reps, 12-sec rest, 5 reps

This course discusses optimal rest between sets (a.k.a. rest period, rest interval, rest time, inter-set rest interval, rest between exercises), as well as strategies including rest between reps (a.k.a. intra-set rest, cluster sets, rest redistribution). This course details the evidence-based optimal rest between reps recommendations for muscle endurance, muscle hypertrophy (muscle growth), strength training, power, athletic performance, functional training, and corrective exercise. The topics discussed in this course include the effects of rest periods on muscle adaptations, short-term and long-term hormone concentrations, post-exercise protein synthesis, muscle growth, muscle fiber type proportions, EMG activity, fatigue, rate of force development, muscle strength, and power performance.

Some findings from the included systematic review resulted in counter-intuitive, or at least less than conventional recommendations. For example, the most important finding from our systematic review is that recommendations for rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise. Additionally, based on all performance measures, circuit training with 30-60 seconds between exercises is as effective as conventional training but may decrease session lengths by 40-60%, especially when longer rest between sets of the same exercise is adopted.

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider acute variables essential knowledge for optimal exercise programming, and rest between sets is one of those acute variables. This course is part of our continued effort to optimize “acute variable” recommendations.

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Acute Variables: Training Frequency and Recovery Between Sessions

Acute Variables: Training Load (Weight and Resistance)

Dr. Brent Brookbush cues Melissa through multi-planer dumbbell press on bench

Course Description: Rest Between Sets

Acute Variables: Rest Between Sets Course Study Guide Image

Course Study Guide: Acute Variables: Rest Between Sets

Course Summary Webinar: Rest Between Sets

 Inter-set rest of 10 - 20 seconds (sec)

 Long (3 min) rest between set durations may significantly improve performance during additional sets (all sets after set 1), including the ability to maintain the number of repetitions (reps)/set, peak, and average force/rep, peak and average velocity/rep, and optimal kinematics (form). The resulting increase in volume (reps/set) may be beneficial for all strength goals, and the maintenance of force/velocity and kinematics may be particularly beneficial for max strength and power goals. Research has demonstrated that rest between set duration has little if any, effect on outcomes when routines are work/volume matched. This implies that attaining the benefits from longer rest between set durations is due largely to the resulting increase in reps/set and exercise volume; and further, that attaining these benefits may require that sessions include reps until failure/set with similar or additional sets/exercise.

 Perhaps the most important finding of this review is that rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise. Further, longer rest between set durations may have a larger influence on strength endurance training (high rep; 12 - 20 reps) than maximum strength and 

 training (low reps; 1- 6 reps). It may be reasonable to conclude that very long (> 3 min) rest between set durations is only necessary when performing 3 or more high rep sets (> 15 reps), and that no additional benefit will be attained for rest between set durations longer than 2 minutes during very high-intensity training (< 6 reps/set). It is likely more accurate to think of rest between sets in terms of work/rest ratios; however, for practical purposes, the rest between set durations recommended below will result in the same outcomes.

 Circuit training is an effective option for countering the increase in session time that would result from increasing rest between set durations. Research demonstrates that conventional and circuit protocols of strength training are likely to result in similar reps/set, power/rep, exercise volumes, rates of perceived exertion, and energy consumption; despite circuit training resulting in higher peak and average heart rates/session. Further, circuit training is likely to result in similar improvements in lean body mass, maximum strength, power, agility, and cardiovascular performance. Increasing rest between exercises up to 1 minute (e.g. 30 sec vs. 1 min) may improve performance; however, it is unlikely that longer rest (> 1 min) will result in additional benefits.

Dr. Brent Brookbush demonstrating a box jump exercise with a client

Special Use of the Terms "Work" and "Volume"

It is necessary to differentiate between "load x reps" and "load x time under tension" to develop accurate conclusions from training and rehabilitation research. Consider these two examples of identical work with volumes that differ by 100%: 10 reps/10kg/1:1:1 tempo, or 10 reps/10kg/3:1:2 tempo. The following definitions of "work" and "volume" are used throughout this course to aid in differentiating these terms.

 may be defined as "force x distance"; and was used to convey "load x reps".

 may be defined as "load x time under tension", and was used to convey the total amount of time that work was performed on a load.

Hormones that may stimulate the growth of muscle tissue. 

 May be an indicator of an increase in the processes of muscle growth (hypertrophy).

 The elevation of serum lactate concentrations may be an indicator of increased physical exertion and reliance on anaerobic metabolism.

 An indicator of the amount of tissue damage.

 Indicators of altered immune and inflammatory function.

A marker of physical and psychological stress.

Introduction

Physiology (Hormones, Immune Response, and Metabolism)

 Several studies imply that longer duration rest between sets results in higher concentrations of post-exercise serum testosterone; however, these studies also include protocols with reps performed until failure/set. The combination of longer duration rest between sets, and reps until failure/set, results in significant increases in exercise volume.

 When comparing routines with similar total work/volume, increases in post-exercise serum testosterone are also similar.

 Longer rest between sets may result in slower increases in post-exercise serum testosterone concentrations; however, it is likely that short and long rest between set durations result in similar total concentrations. The different rates of increase may imply that research studies should incorporate multiple blood draws at different time points.

 Men exhibit much larger exercise-induced elevations in post-exercise serum concentrations of testosterone when compared to women.

 Within 10 weeks of training, adaptation to different rest between set durations may result in similar elevations in post-exercise serum concentrations of testosterone; and further, hypertrophy (long-term outcomes) may not be correlated with initial differences.

 Post-exercise serum concentrations of growth hormone will increase with shorter rest between set durations, and/or increases in exercise volume, regardless of the load used. However, these trends are only noted when exercise volume is sufficient (e.g. 6 sets or more of compound exercise).

Insulin-like Growth Factor 1 (IGF-1) a.k.a Somatomedin C (SM-C):

 Post-exercise serum concentrations of IGF-1 are not influenced by rest between set duration, increases in exercise volume, resistance-training experience, and/or gender.

 Based on limited research, it is likely that the amount of protein synthesis is influenced more by exercise volume than rest between set duration, and any increases in protein synthesis noted following longer rests are actually the result of more reps/set.

 When total work/routine is similar, rest between sets has little, if any influence on post-exercise plasma concentrations of lactate.

More Volume, Shorter Rest Periods, and Reps until Failure/Set: 

Increases in volume, and/or the combination of reps until failure/set with shorter rest between set durations, will likely result in larger increases of post-exercise serum concentrations of lactate. Conversely, there is likely no difference in post-exercise lactate concentrations when comparing different rest between set durations that are longer than 2 minutes.

Especially Short Rest Between Set Durations:

 Short (< 1 min) rest between set durations, may have an especially significant influence on post-exercise serum concentrations of lactate; further, the effects of short rest between set durations may be more pronounced when performing single-joint exercises.

 Post-exercise serum concentrations of creatine kinase do not appear to be significantly influenced by rest between set durations. An exception to this trend may be higher concentrations following shorter rest between set durations when comparing work-matched, high-volume routines (e.g. advanced body-building style routines).

 Shorter rest between set durations increases post-exercise serum concentrations of monocytes, lymphocytes, and leukocytes (especially IL-6); however, it is likely this relationship is dependent on performing a sufficient volume of exercise. Further, some evidence suggests shorter rest between set durations may increase cortisol concentrations; however, it is unlikely that there is a correlation between leukocyte and cortisol levels.

 Exercise may result in a significant increase in post-exercise serum concentrations of inflammatory markers, including TNF-α, homocysteine, and c-reactive protein (along with swelling and a loss of ROM); however, it is likely that rest between set duration has little if any influence on the magnitude of elevation. Additionally, elevation of inflammatory markers is likely to decrease as an adaptation to long-term training, and longer rest between set durations may enhance adaptation.

 Rest between set durations likely has little influence on post-exercise serum concentrations of cortisol and considering that cortisol may not change, increase, or decrease following exercise, it is more likely that alterations in testosterone/cortisol ratios are the result of more significant and reliable increases in testosterone. However, the combination of short rest between sets (< 90 sec) and an increase in exercise volume (e.g. multiple exercises, reps until failure, etc.) may result in higher post-exercise serum concentrations of cortisol, but even these elevations are likely to diminish following several weeks of training.

 Rest between set duration does not have a significant effect on EMG activity, regardless of age, training experience, or type of training (moderate load, heavy load or high-velocity). A few studies have demonstrated a significant effect; however, the findings are inconsistent. It may be that EMG activity is not directly influenced by rest between set durations, but rest between set durations may have an indirect influence by affecting a variable that does have a direct effect (e.g. fatigue).

 Rest between set duration is unlikely to have a significant effect on post-exercise systolic blood pressure; however, there is some evidence to suggest that longer rest between sets (and an increase in exercise volume) may result in a larger decrease in post-exercise diastolic blood pressure, and the decrease may take longer to reach significant levels.

 When compared to moderate or long, short rest between set durations (< 90 sec) have a larger effect on heart rate and systolic blood pressure during exercise, and heart rate and heart rate variability for up to 60 minutes post-exercise.

Respiration, Oxygen Consumption, and Energy Expenditure:

 Although there may be a compounding increase in ventilatory exchange and respiratory exchange ratio with short rest between set durations (< 1 min), VO2 max, oxygen uptake, excess post-exercise oxygen consumption, and energy expenditure are likely similar following exercise, regardless of the duration of rest between sets.

 Longer rest between sets may result in a significant increase in exercise volume, fat-free mass, and muscle hypertrophy. Additionally, the largest differences may be noted when increasing from short to moderate rest, although longer rest between sets (> 3 min) is likely optimal.

 Rest between set duration does not have an effect on hypertrophy when routines are work-matched; however, when longer rest between sets results in more reps, larger loads, or an increase in total exercise volume, then hypertrophy increases significantly.

Rest Between Sets, Anabolic Hormones, and Hypertrophy:

 Shorter rest between set durations may result in larger increases in post-exercise serum concentrations of anabolic hormones; however, it is likely that these higher concentrations will dissipate with adaptations to training (within 10 weeks). Conversely, longer rest between sets may result in a significant increase in reps/set, exercise volume, and muscle CSA; implying there is no correlation between hypertrophy and short-term increases in serum concentrations of anabolic hormones.

When compared to short (1 min), long (3 min) rest between set durations are likely to result in larger improvements in strength following resistance training (for at least 8 weeks).

 During the early phases of strength training (first 8-12 weeks), novice and deconditioned exercisers are likely to see similar increases in strength with short, moderate, or long rest between set durations.

 Research demonstrates that work/volume-matched routines result in similar improvements in strength. Based on this research, it may be reasonable to conclude that increases in performance, hypertrophy, strength, and endurance resulting from longer rest between set durations, are likely the result of longer rest between set durations resulting in more reps/set, and a significant increase in training volume/session. Further, the study by Villanueva et al. (2015) suggests that if routines are work/volume-matched that shorter rest between set durations may result in larger increases in strength.

Studies may not identify statistically significant differences when comparing rest between set durations with differences of 1 min or less, and/or comparing groups following training periods of less than 8 weeks.

These studies suggest that short (< 2 min) rest between set durations may have a significant negative influence on additional sets, including reductions in the number of reps/set, exercise volume, peak force, and peak velocity; however, there may be little difference between moderate (2 min) and longer (> 3 min) rest between set durations. Further, the form, force, and reliability of completing additional reps of near-maximal Olympic lifts improve following long (3 min) rest between set durations, and potentially longer rest between reps (30 sec).

 Long (3 min) rest between set durations improves the maintenance of velocity and reps/set during additional sets; starting with set 2 for weaker individuals, and set 3 for stronger individuals. Further, rest between reps (middle of the set) may also be beneficial for maintaining maximal velocity.

 There is little difference in velocity or reps/set for lower body power (high-velocity) training when comparing short (1 min) and moderate (2 min) rest between set durations; however, significant increases in peak force, velocity, and power may be achieved during additional sets with long (3 min) rest between set durations, and potentially rest between reps (middle of the set).

 Longer rest between sets of strength exercise may result in significant increases in loads lifted during training, reps/set, exercise volume, endurance, and 1-RM strength; however, longer rest between strength exercises will not improve power. High-velocity exercise is necessary for most individuals to exhibit significant increases in peak power.

Dr. Brent Brookbush demonstrating a power pushup for upper body power

 Resistance-trained and untrained individuals may benefit from long (3 min) rest between set durations, when compared to short rest between set durations, due to the significant increase in reps/set and exercise volume. This is primarily due to a reduction in the decrease in reps during additional sets that occurs with shorter rest between set durations.

 Long rest between sets may increase reps/set and exercise volume; however, rest between set durations may be less influential on reps/set/exercise when compared to performing an exercise at the beginning or end of a routine.

Comparing Short, Moderate, and Long Rest Between Set Durations:

 Increasing short rest between set durations will increase reps/set, larger increases in duration are likely to result in larger increases in reps/set, and the largest increases in reps/set are likely to occur when increasing from short (< 1 min) to moderate (2 min), or short to long (>3 min) rest between set durations.

 Comparing moderate rest between set durations (1 min - 2.5 min) may result in relatively small improvements in reps/set and exercise volume; however, increasing from moderate to long rest between sets result in significant increases.

Comparing Short, Moderate, and Long Rest Between Sets:

 The decrease in reps/set during additional sets is likely to be reduced by longer rest between set durations. However, these studies suggest that statistically significant differences may not be achieved when comparing short and moderate rest between set durations with a difference of less than 1 min, or long rest between set durations with a difference of less than 2 minutes.

 Compared to weaker individuals, stronger individuals may be able to better maintain reps/set for a 2nd set with shorter rest periods; however, beyond a 2nd set it appears that stronger individuals may also benefit from longer rest between set durations. Stronger individuals can also maintain peak power output with moderate (2 min) rest between sets, whereas weaker individuals need long (3 min) rest between sets. Females and adolescents may be better able to maintain reps/set with shorter rest between set durations; however, they are less likely to maintain peak power.

The Most Important Findings of this Review

These studies suggest that longer rest between sets may have a larger influence on endurance strength training (lower loads and higher rep ranges) than maximum strength training (higher loads and lower rep ranges). It may be reasonable to conclude that very long (> 3 min) rest between set durations are only necessary when performing multiple high rep sets (> 15 reps), or more than 4 sets/exercise.

 These studies suggest that the recommended rest between sets should be determined by the number of sets/exercise performed. Generally, moderate rest between set durations (2 min) are likely sufficient if performing 2 sets/exercise, long rest (3 min) is sufficient for 3 sets/exercise, and longer rest (> 4 min) is only recommended when performing 4 sets or more/exercise. 

Self-selected Rest Between Set Durations:

 Self-selected rest between set durations are likely to result in similar reps/set and exercise volume, as the equivalent pre-determined rest between set duration. Self-selected rest between set durations likely only increases reps/set and exercise volume when they are longer than pre-determined durations.

Heart Rate Based Rest Between Set Duration: 

Heart rate is not as influential as the actual length of the rest between set duration, and regardless of heart rate, longer rest between sets will likely increase reps/set and exercise volume.

Incremental Increase in Duration with Successive Sets: 

Incremental increases in rest between set duration with each additional set, may aid in maintaining reps/set; however, further research is needed to compare incremental increases with long rest between set durations.

Rest Between Reps compared to Conventional Rest Between Sets:

 These studies suggest that rest redistribution protocols may be beneficial for maintaining peak and mean velocity/power during reps in the second half of a set, and/or during additional sets.

Short 20 sec rest between reps is sufficient (no additional benefits with 40 sec) to improve force, velocity, and power during the second half of sets.

 Rest between reps protocols may be more beneficial than halving rest between sets and reps/set, drop sets, and conventional rest between sets protocols, for improvements in maximal strength and power.

 When compared to conventional rest between sets protocols, frequent short rest between reps may be beneficial for preserving peak force and power during the later reps of a set. Further, longer rest between reps may be beneficial as reps/set and loads increase, and frequent rest between reps may improve outcomes related to muscle endurance.

Circuit and Conventional Strength Training:

 Conventional (long rest between sets) and circuit (short rest between exercises) protocols of strength training are likely to result in similar reps/set, power/rep, exercise volumes, rates of perceived exertion, and energy consumption, despite circuit training resulting in higher peak and average heart rates/session. Further, both protocols are likely to result in similar lean body mass, maximum strength, power, agility, and cardiovascular benefits, following several weeks of training.

Although more reps/set may be performed with longer rest between exercises (60 sec vs. 30 sec), these benefits should be compared to the potential for more sets performed during sessions with a fixed length. Note, the studies demonstrating similar outcomes when comparing conventional and circuit protocols included long (3 min) rest between set durations for resistance training, and short (1 min) rest between exercises for circuit training, which may suggest that rest longer than 1 min between exercises during circuit training is unlikely to result in additional benefits.

Research Summary

Testosterone

Growth Hormone

Insulin-like Growth Factor 1 (IGF-1) a.k.a  Somatomedin C (SM-C)

Muscles when they are viewed under electromagnetic imaging

Protein Synthesis

Lactate

Creatine Kinase

Immune System and Inflammatory Markers

Cortisol

Systematic Review: Hormones, Immune Response and Metabolism

Electromyographic (EMG) Activity

Blood Pressure - Systole vs Diastole. Author: BruceBlaus. Wikipedia.

Cardiovascular Changes, Oxygenation and Energy Expenditure

Electromyographic Activity and Cardiovascular Changes

The vastus lateralis, vastus medialis, and rectus femoris muscles on the femur

Hypertrophy

Strength

Example of an Olympic Lift

Max Strength

Power

Hypertrophy, Strength and Power

Dr. Brent Brookbush demonstrating a dumbbell chest press

Comparing Short and Long Rest Between Set Durations

Comparing Smaller Differences in Rest Between Set Durations

Details: Strength, Gender, and Age

The Most Important Findings from this Review? Rest Between Sets Determined by Volume

Statistically Insignificant Differences

Volume

Self-Selected Rest Between Set Durations

Image of the body's heart rate control system 

Heart Rate Based Rest Between Set Duration

Incremental Increase in Duration with Successive Sets

Variable Rest

Rest Between Reps Compared to Conventional Rest Between Sets

How Much Rest Between Reps

Compared to Other Protocols

Frequent Short Rest (Continuous)

Inter-set Rest (a.k.a. Cluster Sets, Rest Redistribution, or Rest Between Reps)

A challengeing transverse abdominis progression used to target core stability

Comparing Circuit Training and Conventional Strength Training

Comparison: Despite Higher Peak and Average Heart Rates

Comparing Rest Between Exercises

Circuit Training

Mohamad-Panahi, P., Rohani, H., and Lotfi, N. (2014). Hormonal response to different rest intervals during resistance training with light loads. Педагогіка, психологія та медико-біологічні проблеми фізичного виховання і спорту, (2), 67-71.

Rahimi, R., Qaderi, M., Faraji, H. and Boroujerdi, S. S. (2010). Effects of very short rest periods on hormonal responses to resistance exercise in men. The Journal of Strength & Conditioning Research, 24 (7), 1851-1859.

Agostinete, R. R., Rossi, F. E., Magalhaes, A. J. B., Rocha, A. P. R., Parmezzani, S. S., Gerosa-Neto, J., Cholewa, J. M. and Lira, F. S. (2016) Immunometabolic responses after short and moderate rest intervals to strenth exercise with and without similar total volume. Frontiers in Physiology, 7 (444), doi: 10.3389/fphys.2016.00444

Abbasi, T., & Moghadasi, M. (2019). Comparison the effect of short vs. long rest period between the sets in resistance training on testosterone to cortisol ratio. 

Journal of Physical Activity and Hormones

Ahtiainen, J. P., Pakarinen, A. A., Kraemer, W. J., and Hakkinen, K. (2005). Short vs. long rest periods between the sets in hypertrophic resistance training: Influence on muscle strength, size, and hormonal adaptations in trained men. Journal of Strength Conditioning Research, 19 (3), 572-582

Scudese, E., Simão, R., Senna, G., Vingren, J. L., Willardson, J. M., Baffi, M., & Miranda, H. (2016). Long rest interval promotes durable testosterone responses in high-intensity bench press. 

The Journal of Strength & Conditioning Research

Kraemer, W. J., Marchitelli, L., McCurry, D., Mello, R., & Dziados, J. E. (1989). 

Acute Variables: Rest Between Sets

Related Courses:

Course Description: Rest Between Sets

Course Study Guide: Acute Variables: Rest Between Sets

Course Summary Webinar: Rest Between Sets

Introduction

Research Summary

Systematic Review: Hormones, Immune Response and Metabolism
8 Sub Sections

Electromyographic Activity and Cardiovascular Changes
2 Sub Sections

Hypertrophy, Strength and Power
4 Sub Sections

Volume
5 Sub Sections

Variable Rest
3 Sub Sections

Inter-set Rest (a.k.a. Cluster Sets, Rest Redistribution, or Rest Between Reps)
4 Sub Sections

Circuit Training
3 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Acute Variables: Rest Between Sets

Related Courses:

Course Description: Rest Between Sets

Course Study Guide: Acute Variables: Rest Between Sets

Course Summary Webinar: Rest Between Sets

Introduction

Research Summary

Systematic Review: Hormones, Immune Response and Metabolism8 Sub Sections

Electromyographic Activity and Cardiovascular Changes2 Sub Sections

Hypertrophy, Strength and Power4 Sub Sections

Volume5 Sub Sections

Variable Rest3 Sub Sections

Inter-set Rest (a.k.a. Cluster Sets, Rest Redistribution, or Rest Between Reps)4 Sub Sections

Circuit Training3 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Systematic Review: Hormones, Immune Response and Metabolism
8 Sub Sections

Electromyographic Activity and Cardiovascular Changes
2 Sub Sections

Hypertrophy, Strength and Power
4 Sub Sections

Volume
5 Sub Sections

Variable Rest
3 Sub Sections

Inter-set Rest (a.k.a. Cluster Sets, Rest Redistribution, or Rest Between Reps)
4 Sub Sections

Circuit Training
3 Sub Sections