Taking at least 2-3 minutes rest between weight-lifting sets at the gym
can help boost muscle growth, British researchers have found.
results suggest that guys who took longer rest periods showed two-fold
increase in myofibrillar protein synthesis (MPS) -- associated with
strength and muscle growth.
The study highlights that short rest intervals may actually impair the processes that control muscle growth.
However, with short rests of one minute, the actual muscle response is blunted.
you're looking for maximised muscle growth with your training
programme, a slightly longer interval between sets may provide a better
chance of having the muscle response you're looking for," said Leigh
Breen from University of Birmingham in Britain.
published in the journal Experimental Physiology, analysed 16 men who
completed resistance exercises interspersed by either one minute or five
minutes of rest.
Muscle biopsies were obtained at 0, four, 24 and 28 hours post-exercise.
starting out on weight training programmes should take sufficient rest,
of at least 2-3 minutes, between weight lifting sets that can help with
muscle growth, the authors recommended.
For experienced lifters,
it's possible that they may not experience the same blunted muscle
building response to short rest intervals particularly if they have
trained this way for a prolonged period and adapted to this unique
"Nonetheless, similar recommendations of 2-3
minutes between sets should help ensure maximal muscle growth in
well-trained individuals,” Breen added.