Shorter Rest Adds Strength

And the cardio conundrum - how much is too much?


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If you’ve ever seen Neil Hill train someone, you know that he slaughters his clients with his Y3T training system, but rest periods are fairly short, typically around 60 seconds. New research suggests that resting less between sets increases strength.

The researchers had resistance-trained men perform a 12-week study, the control group performed a traditional resistance-training program with four sets and 120-second rest periods whereas the other group performed eights sets of five with 60-second rest periods. Before and after the 12-week program and at weeks 4 and 8 the researchers measured body composition, took muscle biopsies, and measured strength and power output.

At the end of the 12-week program, the 60-second rest-period program produced greater gains in bench press and squat strength. There were equal changes in muscle mass between the two groups. This means you can get in and out of the gym faster with more impressive gains in strength by resting less between sets.

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