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If your rest periods are 2-4 minutes, this is unlikely to happen, but it could. If this sounds like you, find what’s the longest rest period you can take while still staying focused and not losing that forward momentum in your training. They lose focus, and they might not be as effective in the gym. Some people start to lose that forward push, momentum, or motivation to keep going through their workout if their rest periods are too long for them. Longer rest periods means longer workouts. Longer rest periods might not be ideal for you if you’re limited on time and need to get in and out of the gym quick. Exercises were done in the 8-12 rep range, and they performed 7 different exercises, including a back squat and barbell bench press. This study lead by Brad Schoenfeld, one of the top researcher and educators on building muscle and losing fat, found that 3-minute rest periods led to greater increases in muscle strength and size compared to 1-minute rest periods. Great form and execution of an exercise will help you avoid injury and work the targeted muscle or muscle groups better. If you take longer rest periods and aren’t as fatigued, it’s less likely your form and technique will suffer. The stress hormone cortisol rises from training anyways, but too much isn’t a good thing. Lots of high effort, heavy lifting with very short rest periods puts the body under a whole lot of stress, more than what’s necessary. Longer rest periods aren’t as psychologically and physiologically taxing. These are two important components of muscle growth.
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#Rest time hypertrophy full#
Longer rest periods of 2-4 minutes allows you to lift more weight for more reps, increasing the total volume and work done in the training session.Īlso, if you can lift more weight through a full range of motion, you’ll produce more mechanical tension in the muscle, along with more muscle damage. It happens to me too, but do your best to keep your rest periods consistent, and the proper length according to your goals, training style preferences, and the exercise being performed. I understand that sometimes you run into people at the gym and stop and talk.