Long rest times
- Facilitate recovery for absolute strength and power lifts.
- Are good for performance in that moment.
Shorter rest times
- Increase metabolic demand/ strain for fat mobilisation & muscle growth.
- Boost testosterone and human growth hormone release.
What extended rest periods do:
Allows the removal of waste products and lactate diminishing the metabolic stimulus.
Metabolic stimulus/ strain and that lactate release is what will drive anabolic testosterone release, improving muscle response and adaptation
That burn, that lactate… that’s a good thing if you want to grow your muscle tissue or burn fat. Big rests, less lactate.
Other factors to consider when determining rest times are:
- If you’re a “hard gainer”
- If you are seeking a progression that allows your joints to catch up to your muscle to avoid injury.
- Your training age and strength
- Your age
- Your hormonal status
- Your goal
- External factors (how you need to perform for your sport the next day etc.)
- The consideration of others in a busy gym
Further reading and resources