Jurnal chrisw77, 09 Sep 19

https://medium.com/@SandCResearch/do-short-rest-periods-help-or-hinder-muscle-growth-7859e0c4adfd

Don't get lost in the author's constant use of "volume" and "load volume"...

This is just to show that taking lifting exercises to failure while taking 3+ minute beaks stimulates more muscle growth than using 1-2 minute breaks.

Failure is required because the first few reps just exhaust your system while the last reps are the ones that work DURING the exhaustion... these are the ones that actually count to stimulate muscle growth!


"In one important study, researchers tested a moderately high volume workout for the quadriceps comprising 4 sets of leg presses and 4 sets of knee extensions with 75% of 1RM, with each set performed to failure. One group used 1-minute rest periods, and the other group used 5-minute rest periods. The group who used 5-minute rest periods achieved 14–15% more volume (total reps) and 13–17% more volume load (sets x reps x weight).

However, the group who used 5-minute rest periods increased muscle protein synthesis rate (of the myofibrillar fraction) by 139%, while the group who used 1-minute rest periods increased muscle protein synthesis rate by only 68%, when measured over the 4 hours post-workout."


The choice comes down to doing more sets or taking longer rests, ultimately, but always working to failure on each set 👍🏻

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2587 kkal

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