Rest - How Long Between Sets?

Body Weight training, doing workouts without weights has become a very popular and easy home exercise program. Many have found that strength training without weights at home is great for increasing muscular endurance, power and muscle growth.

Understanding all the different training factors is really important. When you have a good understanding of things like workout intensity, appropriate number of sets/reps, specific exercise movements, and speed that you perform the movements, your training routine will be efficient and effective.

Many don't fully understand that the amount of rest between exercise sets can really effect your body's response to your exercise program. Medical and scientific studies have shown how important your rest between sets can be. Depending on your fitness objectives, a longer or shorter rest between sets may be desirable.

If you aren't lifting or working out heavily, a longer rest between sets let people actually do more repetitions with several sets. This allows for increased endurance. Also, longer rests allowed for increased strength in the long run because people were able to actually train for longer periods of time.

However, for those who are just starting out, it was found that rest periods of up to 1 minute when lifting heavy, produced greater muscle hypertrophy and muscle growth. This may be due to the fact that growth hormone levels increased with the shorter rest periods. This is an important psychological boost to those who may be just starting out as quick visual gains will act as positive re-inforcement to continue with their exercise program.

In summary, in order to optimize your workouts without weights, or regular gym exercise routine, it's important to more fully understand the importance of the rest between exercise sets. Longer rests between sets have been shown to provide greater endurance and strength gains in the long run. Shorter rest durations between sets have been shown to increase muscle hypertrophy, especially in the beginner weight lifter.

The best approach should probably incorporate both longer and shorter rest periods between exercises. One suggestion would be to have shorter rests on those exercises where you are actually trying to bulk up and longer rests periods in those areas where strength and endurance are the primary objectives.

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