Question:
How long should I rest between exercises if my goal is muscular strength and size increases?
Answer:
As a general rule you should rest as little as possible between exercises, moving from one to the next as quickly as you can while:
- being able to properly and safely get into and out of correct position for free weight or body weight exercises or enter and exit machines
- being able to breathe and mentally focus well enough to perform each exercise with a high level of muscular effort
- not becoming so nauseous, light-headed or dizzy that you might vomit or be unable to complete your workout
Typical recommendations to rest several minutes between exercises or sets are meant to allow the use of heavier weights or the performance of more repetitions on subsequent sets, based on the mistaken beliefs that heavier loads and higher volume are required to stimulate optimum strength and size gains. However, while weight is a factor in stimulating muscular strength and size increases it is not heavier weight but higher intensity or relative effort that determines exercise effectiveness. Also, performing more than a single set of an exercise or more exercises than necessary to effectively target all the major muscle groups will not improve strength and size gains and can actually reduce them by using energy and resources the body could have otherwise used to recover from and produce the adaptations stimulated by the workout.
At first, when moving more quickly between exercises you may require a reduction in weight on subsequent exercises, but those weights will increase quickly as your strength and overall conditioning improve. As long as you continue to train with a high level of effort and take each exercise to a point of momentary muscular failure you will still achieve an optimum stimulus for strength and size increases.
While anecdotal, in my experience shorter rest periods appear to be more effective for improving cardiovascular and metabolic efficiency.
Have a question about exercise or nutrition? E-mail me at drew@baye.com
Comments on this entry are closed.
“…while weight is a factor in stimulating muscular strength and size increases it is not heavier weight but higher intensity or relative effort that determines exercise effectiveness.”
I’m assuming this is not a repudiation of progressive resistance, correct? If not, some may mistakenly assume that heavier weights lifted over time is not important in achieving bigger, stronger muscles.
Thomas,
No, because as one gets stronger they must increase resistance to still achieve momentary muscular failure within a reasonable time.
These are basic concepts I have been using since 1974 when I first visited Lake Helen Florida and trained with Casey Viator. At 65 I still use them today. Few can follow me through my workout using the weight I use and no rest. I am proof as to how well the system works. After surviving colon cancer I am almost ready to compete once again in an over 50 physique contest
Niles,
Good luck with your upcoming contest and please let us know how you do.
Progression and consistency are two of the most important factors for optimum muscle stimulation. Always be careful not to over-train.
My personal experience (more anecdotal evidence, but also one more data point to consider) is that taking only that amount of rest between exercises that is necessary for me to perform the next movement with a high level of effort/intensity has allowed me to maintain my cardio capacity and metabolic function. I would like to track down some scientific studies that speak to this issue however. Although I only perform one set per exercise, I generally perform more than one exercise per movement (e.g., 2 or 3 pushing; 2 or 3 pulling, etc.). Training this way twice per week, even though I’ve given up most of my traditional ‘cardio’, I haven’t noticed any drop off in my perceived cardio capacity (for what it’s worth, I do continue to perform sprint intervals or push a Prowler for intervals once a week on a non-training day)
Check out the Colorado experiment with Casey Viatot done over 30 years ago. You can also Google Arthur Jones he did numerous studies using HIT He is the Godfather of High Intensity circuit training.
Niles,
I knew Arthur and am familiar with the Colorado Experiment, Project Total Conditioning and other experiments done at Nautilus. While the Colorado Experiment was performed under highly unusual circumstances it illustrates how much can be accomplished in a short time with very intense, but very brief workouts.
I rush between pre exhaust sets and pretty much only take time to put weights away and on for the next exercise. I never speak and rarely take a drink of water until it is over. And it’s over in 10-12 minutes.
Hey drew quick question about how to correctly perform pre exhaust chest fly,press wit a 10,10. protocol.would I doa static hold for 5 in the contracted position making each reps 10.5.10wit a weight allowing 4 to 6 reps followed by a chest press heavy enough to cause failure in 3 to 4 reps 60 to 80 seconds. Also if I apply the 10.10 method I presume I should be ok without a warm up on the press as advised by mentzers. Pre exhaust wit regular rep cadence. IM. Struggling to properly exhaust the chest wit my routine of only chest press 2 minssuper slow its always shoulders going first I feel I’m missing something. Any advice welcome on this subject thank you
Anthony,
If you are using a chest fly machine you should pause and hold the weight at the end point for two or three seconds on the first two reps, then starting with the third perform a five second squeeze when you reach the end point. If you are using dumbbells, turnaround before your arms are vertical, without pausing.
Assuming you have no shoulder or elbow issues which require it no warm up is unnecessary.
I have been telling clients for over thirty five years. Bodybuilding is not about lifting weight, It’s about contracting muscle against resistance. In most cases throughout a full range of motion. Done properly it not only requires less weight. It is impossible to use very much. Concentrating on muscle contraction instead of lifting a weight. One of the first things Casey Viator said to me was “you have to feel it” Now I’ve gone and done it. Given you the secret to pulling the rabbit out of the hat. Good luck and may God bless
In response to this point “mentally focus well enough to perform each exercise with a high level of muscular effort” I offer my own experience.I tried high intensity methods towards the end of last year, however had to stop over the Christmas break due to surgery. I am going to resume high intensity training but one thing that I did notice was the level of mental fatigue I had in maintaining focus on what I was doing, maintaining correct form, being mindful of cadence and switching between different exercise. I felt that towards the end of my short workouts, I was sacrificing some of my intensity to retain mental focus. Whilst I am not using this as a reason to detract from the use of high intensity techniques, I think it is something that people new to this form of training need to be aware of. In my opinion you train your mind as much as your muscles with this training protocol.
Brendan,
The ability to focus is necessary for proper form and safety, which should be your first priority. If you’re having difficulty focusing give yourself enough extra time between exercises to keep your head clear.
A few years ago I spent 6 months building up for hockey season by stationary biking. I spent a total of 9 hours each week on the bike working different heart rate zones, etc. I also trained with weights twice weekly for approximately 45 minutes per session, performing 5×5 benches, squats, rows with a few minutes rest between sets, using heavy weights as per that protocol. My recovery on the ice between shifts certainly improved that season, but I didn’t feel that
I was able to sprint harder and faster on the ice on a per shift basis. The nest year I switched over to a basic old time nautilus type workout, 12 exercises, one set to failure, using a weight that would have me fail somewhere between the 8th and 12th rep. No rest between sets and working legs first, and working to genuine failure on each exercise with about a 5-6 second rep speed. I did this twice weekly. The Monday workout was total balls to the wall effort, the Friday workout was slightly less intense globally because I worked in some neck exercises in that one. Each of these workouts took me less than 17 minutes. That season my recovery was every bit as good, and I was able to sustain longer, harder sprint bursts, and was able to catch a couple of opponents I could not keep pace with the previous year. My total training time was less than 36-38 minutes per week; down from 10 1/2 hours, I kid you not. The workouts are not a pleasant experience but they work for me. Just an anecdotal example, but there can be so many objective and subjective flaws in orthodox research it’s hard to know what to trust. My take is, take everything with a grain of salt, and experientially validate everything you do in this field. Give each protocol a genuine, honest effort and record your results.
Roy,
While I’m all for experimentation some protocols should be avoided. I would advise avoiding any protocols which involve quick or explosive movements or a high volume and frequency of work.
Hi Drew,
Assuming one isn’t interested in the cardiovascular benefits of a workout, there still seems to be good argument for minimising rest between different exercises of the same bodypart. What immediately comes to mind is the minimising of wear and tear on the joints that comes with continually trying to push heavy poundages. If you take for instance the flat bench and dip combo with minimal rest, on the dip the trainee would manage less weight or complete less repetitions than if they were fresh. It wouldn’t matter though because more than likely they would have achieved the desired muscular failure on the target muscles, rather than systemic failure. If on the other hand you were training calves on the same day it makes sense to take some extra rest time to allow a better systemic recovery, so that a heavier weight can be handled, (or more repetitions completed), on this new bodypart which has received no direct fatigue from a previous exercise.
Cheers.
Glenn,
The reduction in weight required to achieve failure within a reasonable time frame provides this advantage either way.
Drew,
Are you saying it makes no difference to your calves or calf workout whether it is approached fresh,(after several minutes rest), or fatigued from a hard chest or back workout, immendiately proceeding to calves? Surely the former scenario could mean heavier weight used or higher reps achieved, producing better development. I’m remembering what Boyer Coe said about not being able to gain any muscle under Arthur Jones tutilage. He said it was only when he got home and he slowed the workout dowm was he able gain any muscle. Obviously he was only concerned with muscle growth and not metabolic conditioning.
Thanks,
Glenn
Glenn,
Your ability to work your calves hard should not be affected much by working chest or back before them, but no, it isn’t going to make a big difference because it isn’t higher absolute weight or reps but relative effort that matters.
And there are still coaches who advocate training 2-3 times per day for maximal hypertrhopy..
Wood,
A lot of coaches and trainers out there just don’t get it. There is no reason why anyone would ever need to work out two or three times a day.
So coaches like Poliqin, Ferruggia, Waterbury, Thibaudeau don’t have a clue about strenght training?
Wood,
From what I have read and seen of their writing and videos they get more wrong than right.
Drew,
First of all, thanks for all the great and logic explanation, especially your speech on the 21convention. When people ask me how to gain more muscle I can tell them the most important basic rules to reach there goal the same way you did. And that (nearly) all the commercial talks are “complete and utter bullshit”.
I was wondering if you could explain why one should not do multiple sets per exercise and then rest longer than 7 days. This in the contrary of doing one set per exercise and rest for 7 days.
Is this simple beceause the human body can only recover and supercompensate untill a certain level or are there other things of interest?
Cheers,
Big fan from the Netherlands
Joeri,
Check out The Sun Tan Analogy for the best explanation of why multiple sets and higher workout volume and frequency is not only unnecessary but counterproductive.
Hi Drew,
I don’t know why your email alerts only reach me about once a month – weird. That said, when they “do” reach me, I ALWAYS enjoy the discussions. I had no idea you went back to the Casey Viator (experiment) days? You seem a bit young (good genes, I guess – lol). Keep-up the GREAT info buddy!!
Hey Franny,
I wasn’t around back then, I just know my Nautilus history. I met Ken Hutchins back in ’95, he introduced me to Ellington Darden and Jim Flanagan in ’96, and Jim Flanagan introduced me to Arthur Jones in ’97 and I was fortunate to be able to spend a lot of time talking with all of them.
Wow! Quite the “who’s who” list. You must’ve had some amazing Q&A sessions with THAT group!!! Thanks Drew
Franny,
I’ve been very fortunate to know them and am grateful for their time and the information and insights they’ve shared.
Drew,
I have been following your website for well over a year. I noticed that most of the content you had previously has “disappeared”. I really liked the content and would reference it frequently. Is this content still available anywhere? Also, I started training once a week HIT style and find this best suits my recovery. Would one 20-30 minute heavy bag session a week interfere with my gains? Once a week weights is plenty for me but I like hard training so I want to add an additional day of exercise as a fun and stress reliever. Your insight would be appreciated.
Rob
Rob,
I took down almost all the old articles and am in the process of either updating, completely re-writing or consolidating all of them.
While recovery ability and the effect of different activities on it varies between individuals I don’t think 20 to 30 min of heavy bag work weekly is going to interfere with progress. Just be sure to use good form and be careful with your wrists and shoulders.
Hi Drew
Im doing a training plan at the moment similar to Occam’s protocol…Im doing 1 set per bodypart to failure and a 5/5 tempo. But im taking 3 minutes rest between exercises. Should i take less time? I do superset antagonistic like bicep and tricep with no rest in between. Aim is to gain muscle.
Lyo,
Yes. Move from exercise to exercise as quickly as you can while doing so safely, and without becoming nauseous, dizzy or light-headed.
Drew,
What are your thoughts about taking rest between repetitions, especially close to failure? For example, taking 3-6 seconds rest then finishing the set. Is it true that one may fail due to metabolic waste buildup and not because of actual intense, stimulative inroading?
thanks,
Farhad
Farhad,
Failure occurs due to a variety of causes. Keep the muscles continuously and meaningfully loaded to achieve failure as efficiently as possible rather than resting between reps to prolong the set. The goal is to work the muscles as intensely as possible, rather than to perform as much work as possible on the weight.
Hi Drew,
A couple of months ago I started to think that I had increased the weight too much on a number of exercises that I do. Bill DeSimone makes reference to breaking form substituting to handle a heavier weight. I decreased the weight in a number of exercises by about 10% re-focused, concentrated on form and intensity of effort.
In reference to Glen’s post; with the greatest respect there are plenty of people following different weight training systems and making no size gains. I conduct hundreds of girth measurments a year in young people (men and women)most tell me that they train at least 5-6 days per week, six months later no size gains, often it is reverse.
Hi Drew,
correct me if am wrong……
i read about a study Ken Hutchins did, he had to groups preform a big 5 workout, one group that had no rest between each movement, the other group had 5 minutes rest between each movement, he found (obliviously) the group that had the 5 minutes rest lifted much more weight, however the group that had no minutes had made a deeper inroad due to the by-products of fatigue
Robert,
Ken did not perform any formal studies on this, but this is exactly what happens. Keep in mind the goal is a high level of overall effort and this is better accomplished with less rest between exercises. While weight progression is important, it is only one of numerous factors and lifting heavier, in and of itself, is not the goal.
Hey Drew,
Great post! Have a few questions:
1) In your opinion, how long should one rest if super setting opposite muscles?
2) What is your take on Tabata training with weights, is it effective for growth?
Thanks, Josh
Josh,
You should strive to move from exercise to exercise as quickly as possible.
Any method of progressive resistance training done consistently, with a high level of effort and an appropriate workout volume and frequency can be effective. Rather than using Tabata intervals (20 seconds work, 10 seconds rest) or an arbitrary TUL I recommend using a rep range resulting in a set duration of no less than a minute but not much longer than three and moving as quickly between exercises as your level of conditioning allows without nausea, dizziness or fainting.
Drew,
In reguards to bodyweight squats, is it better to do them flat footed or elevate the heels?
Brian,
Keep the heels flat on the ground. If you have difficulty getting down to parallel due to low flexibility it will improve with time.