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Rest time between sets is vital for getting the results you want in the gym. Often, people aren\u2019t resting the required amount of time to meet their fitness goals, especially lifters seeking to build muscle. This is because they tend not to rest long enough. According to <\/span>International Natural Bodybuilding Association (INBA)\/Professional Natural Bodybuilding Association (PNBA)<\/span><\/a> pro Classic Physique<\/a> competitor Joe Schretz<\/strong>, you should rest longer <\/span>if you want to build muscle<\/span><\/a>. On Instagram, Schretz claimed:<\/span><\/p>\n \u201cOften associated with hypertrophy (muscle gain) is the notion that you should have short tests [sic] between sets (about 60 seconds). This may have benefit in keeping a workout shorter if time management is an issue and will help keep you \u201cpumped up\u201d. However, after doing some research, the \u201cpump\u201d is not a necessary factor for muscle hypertrophy.\u201d<\/span><\/p>\n<\/blockquote>\n Schretz shared a study that resting longer between sets (3 minutes) is more effective for strength and hypertrophy<\/a> than resting for one minute between sets.\u00a0<\/span><\/p>\n Below you can see the study Schretz shared and his complete statement on social media.\u00a0<\/span><\/p>\n Many lifters looking to build muscle will rest shorter than they should for <\/span>maximal muscle growth<\/span><\/a>. Strength is strongly correlated with how much muscle you build. And to get as strong as possible, you\u2019ll have to rest long enough between sets. That\u2019s because your muscles need enough time to recover after each set. We recommend you rest for 2-4 minutes if your goal is to build muscle.\u00a0<\/span><\/p>\n That\u2019s not to say shorter rest periods don\u2019t have their time and place. Joe Schretz says:<\/span><\/p>\n \u201cFor maximal growth, you should rest as long as you need between sets until you\u2019re fully recovered and ready to hit it again (may be longer\/shorter for certain individuals and also dependent on the exercise \u2013 squats need more rest between sets than a bicep curl).\u201d<\/span><\/p>\n<\/blockquote>\n So rest longer for <\/span>big compound movements like barbell squats<\/span><\/a>. On the other hand, you can shorten your rest for isolation movements like <\/span>dumbbell bicep curls<\/span><\/a>.\u00a0<\/span><\/p>\n Furthermore, resting for shorter periods also comes in handy if you\u2019re looking to increase your endurance or are short on time. For example, <\/span>circuit training is built upon minimum rest and can improve your strength and endurance simultaneously<\/span><\/a>.\u00a0<\/span><\/p>\n *Note: It\u2019s worth noting that if your muscles don\u2019t feel fatigued after each set, which prompts you to shorten your rest period, you\u2019re likely not using heavy enough weight.\u00a0<\/span><\/i><\/p>\n Natural bodybuilding is an ever-growing sport with the progressive INBA PNBA league. The INBA PNBA awards its top competitor<\/span> cash, prizes<\/span><\/a>, and <\/span>contracts<\/span><\/a>. Competitors in the INBA PNBA compete from over 60 countries for a chance to compete at the biggest stage for natural bodybuilders \u2013 <\/span>Natural Olympia<\/span><\/a>. <\/span><\/p>\n Its crucial contenders do well in the shows leading up to the Super Bowl of natural bodybuilding held in November to earn a spot.\u00a0<\/span>The first INBA PNBA competition is only a few weeks away \u2013 the INBA PNBA Workshop on Saturday, March 19, 2022, in Corona, California!<\/span><\/p>\n Follow us on <\/span>Instagram<\/span><\/a>, <\/span>Facebook<\/span><\/a>, and <\/span>Twitter<\/span><\/a> for more workout tips from the top natural physiques globally! <\/span><\/p>\n<\/div>\n\n
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Proper Rest Time Between Sets for Your Fitness Goals\u00a0<\/b><\/h3>\n
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Natural Bodybuilding<\/b><\/h3>\n