Did you know longer rest times between sets of Bench Press can help you perform better? A study found that shorter rest times reduced training volumes (1) ⏳.
When rest length was too short, there was an increased metabolic response. This decreased time to fatigue. This means lifters got tired quicker. As rest length decreased, fatigue and the metabolic response increased (1). This study shows us that resting improves Bench Press performance. 📈
The fewer reps you do, and the higher the training intensity (measured by % of 1 RM), the more rest you need. When participants rested under one minute researchers measured over 20% more fatigue compared to the groups that rested at least two minutes (1). 🥵
Participants also did less overall work when they only rested 30-60 seconds for five sets (1). This is important and potentially deleterious to long-term progress. It also might mean that if you’re doing numerous sets, you might need to rest 3-5 minutes to mitigate fatigue. 💪
In 20sec only half of your energy metabolism for lifting weights is restored. 85% is restored within 3 minutes if you rest long enough (1). Performing several sets increases the magnitude at which fatigue is experienced. You’ll perform worse for subsequent sets. This might alter muscle recruitment patterns and decrease strength (1). 🏋️♀️
These findings call into question the applicability of short-rest Bootcamp style workouts for strength, performance and muscle gain. If your goal’s to get stronger, build muscle and “tone up” you best rest! 😴
Ratamess, Nicholas A., et al. “The effect of rest interval length on metabolic responses to the bench press exercise.” European journal of applied physiology 100.1 (2007): 1-17.