WASHINGTON, May 3, 2016—Extended rest periods between weightlifting sets may be better for muscle growth, according to a new study by researchers from the University of Birmingham.
The study is significant because it goes against the previous belief that short rest intervals are better to achieve optimal muscle growth. However, the study shows that short rest periods may actually hinder the growth of muscle.
The parallel-group designed study included 16 adult males who were asked to complete four sets of resistance exercises with rest periods of either one or five minutes in between each set. Researchers took muscle biopsies from each participant at 0, 4, 24 and 28 hours after completing the resistance exercises. The biopsies were then examined to determine intercellular signaling and myofibrillar protein synthesis (MPS).
“With short rests of one minute, though the hormonal response is superior, the actual muscle response is blunted,” explains Dr. Leigh Breen at the University of Birmingham. “If 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.”
Dr. Breen and colleagues found that during the earlier part of post-exercise recovery, the men with the longer rest period between sets had a two-fold greater increase in MPS from resting levels than the men with the shorter rest period; while participants who rested for one minute experienced a 76 percent increase in MPS, those with the five-minute rest period experienced a 152 percent increase.
The study suggests that beginners to resistance training take at least two to three minutes between weightlifting sets for best results.
“Over time, they may need to find ways to push beyond the plateau of muscle building that commonly occurs, and so may gradually decrease their rest periods,” said Breen. “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 metabolic stress. Nonetheless, similar recommendations of 2-3 minutes between sets should help to ensure maximal muscle growth in well trained individuals.”
The researchers are completing a long-term follow-up study examining the effects of rest period length over several months.
STUDY: “Short Inter-Set Rest Blunts Resistance Exercise-Induced Increases in Myofibrillar Protein Synthesis and Intracellular Signaling in Young Males.” (doi: 10.1113/EP085647), Experimental Physiology 29 April 2016.
Featured Image: Enrique Lin, Flickr Creative Commons
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