The 9 Things You Need to Know
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The 9 Principles of Rest Between Sets
When one of my athletes inevitably asks, 'Coach, how long should I rest between sets?', I provide him with a list he can use to help him decide. Here are those same guidelines. After reading them, you'll understand why no one should ever say something as simple as, 'Rest 3 minutes between sets.'
The workout: 10 x 800m at half marathon goal pace, with 1:00 rest. Why it helps: Nicole Hunt, two-time Olympic trials marathon qualifier and coach, has athletes do this workout so that they obtain. Rest Time Pictures for Classroom and Therapy Use. 'There are plenty of rest and relaxation techniques that you can do in under a minute,' Dr. For example, focus on the tiny muscles in different areas of your body for 10 to 15 seconds each, he says. Or every time you take a drink of water, think about how it tastes and feels. What is Resilience Strength Time? VOA ReST is an online, confidential program for care workers wanting to lighten the emotional toll the pandemic is taking, support their peers, and maintain doing their best for those who need them. Small group sessions of up to eight peers are scheduled nearly every day and last just one hour. The National Institute of Standards and Technology - Time and Frequency Division maintains the standard for frequency and time interval for the United States, provides official time to the United States, and carries out a broad program of research and service activities in time and frequency metrology.
1. Your performance on your next set indicates whether or not you rested long enough after your previous set.
There's only one reason to rest after performing a set in the first place, and that's to facilitate adequate recovery for a good performance on the next set. And, as it turns out, the term 'recovery' is defined as a return to a desired or at least expected level of performance.
So even though it might be difficult to determine how long you should rest after your first set of 5 when you're squatting for 5x5, you at least can determine if you rested long enough after you do your second set of 5. After all, if you rested for 2 minutes between your first set and your second set and you failed to hit 5 reps, you didn't rest long enough.
As you progress through your work sets, pay attention to accumulated fatigue, and if you barely made your last work set after a reasonably short rest, take a longer break before your next work set, and repeat the process with each subsequent set.
2. Rest less between earlier sets and longer between later sets.
This falls squarely into the 'common sense' category, but it bears repeating that fatigue accumulates over the course of a training session. That being the case, in an idealized situation, you'd rest slightly longer during each subsequent set of each workout.
The only exception is that your warm-up sets for each new exercise will require less rest than the work sets that follow.
3. As you work through your warm-up sets, rest periods should gradually lengthen.
If your next deadlift workout calls for 3 sets of 3 with 365 pounds, and your typical warm-up looks like 135x8, 185x6, 225x4, 275x2, and 315x1, your rest intervals might be along the lines of 45 seconds after the lift of 135, 60 seconds after the lift of 185, 90 seconds after 225, 2 minutes after 275, and 3 minutes after 315. Then maybe 4 minutes after your first triple with 365 and 5 minutes after your second triple.
4. The more weight on the bar, the more rest you should take.
In the previous example, I suggested hypothetical rest intervals for a lifter who does a hard 3x3 with 365. If, on the other hand, a 'hard' 3x3 for you is 495 pounds, your optimal rest intervals would be longer, perhaps between 6-8 minutes or even more.
Incidentally, this is one practical reason why the training of elite-level powerlifters is so specific to the 'big 3' lifts with minimal time allotted for assistance work. Imagine you're so strong that a tough squat workout is along the lines of 765 for 3 sets of 3.
An optimal rest interval for each work set is in the neighborhood of 10 minutes. Add to that all the rest time between your warm-ups of 135, 225, 315, 405, 495, 585, 675, and (perhaps) 730, and by the time you're done squatting, you're 90 minutes into your workout already.
This recommendation has implications for your exercise menu as well. You'll need more rest between hard sets of hack squats than you will between hard sets of hammer curls, for example.
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5. Sets taken closer to failure should be followed with a longer rest period.
If you're doing sets at a rate of perceived exertion (RPE) of 7 (that's 3 reps from failure), you'll need less rest than you'd need for sets taken to 10 RPE (failure). Obvious, right?
6. Bigger, stronger people need more rest between sets than smaller, weaker people.
When you have more tissue to recover, you'll need longer time periods for that recovery to occur, and vice versa. IPF Powerlifting 52kg Women's World Champion Marisa Inda (314 squat, 209 bench, and 402 pull at 114 pounds) has often stated that her workouts are typically 45-60 minutes long.
Contrast that with the workout durations of Marisa's coach, super heavyweight powerlifter Chad Wesley Smith, who weighs over 300 pounds and who has the 10th highest super heavyweight total of all time, which are between an hour and 45 minutes and 2.5 hours.
7. When in doubt, rest more, not less.
In a recent study, T Nation contributor Dr. Brad Schoenfeld compared the effects of one minute versus three-minute rest intervals on both 1RM strength and muscular hypertrophy. The study lasted 8 weeks and involved 21 young male subjects. He found that the longer, 3-minute rest interval was significantly more effective than resting one minute for BOTH strength and hypertrophy outcomes.
The fact that longer rests are better for strength aren't surprising, but traditional bodybuilding culture has always emphasized very short rests intervals, so the results of this particular study may strike some as counterintuitive.
In the end, consider that if you rest too long, the only real downside is that your workout will be longer than necessary. On the other hand, if you don't rest long enough, you'll impair your performance on the next set.
8. Sometimes procrastination masquerades as rest, especially if the next set seems daunting.
Despite what I just said in point 7, people often rest longer than they need to. Parkinson's Law states: 'A task typically expands to fill the time allotted to it.' In other words – and particularly if you're not the most hard-driven personality – you might find that you can reduce the length of your rest breaks without consequence.
This is particularly true the smaller and weaker you are. There's definitely trial and error at play here, so experimentation is always a good idea.
9. Don't time your rests unless, or until, your workouts start becoming too long and you need to find ways to save time.
Timing rest intervals is a double-edge sword: On the one hand, it can be an annoying distraction that you might not need. On the other hand, if you suspect that you could get through your workouts a lot faster, it might be something to consider.
If you do decide to break out the stopwatch, here's a better way to do it. Rather than timing rests between each set, assign yourself a time limit for the completion of all sets performed for a given exercise.
For example, you're planning to squat 315 for 4x6, and you give yourself 45 minutes for all warm-up and work sets. When you do this, you'll naturally put yourself under the gun, becoming more efficient with your rest intervals. You'll also find that when you assign time limits in this way, you'll be more mentally focused and less prone to distraction and procrastination.
More Complex Than You Thought?
Now you can appreciate the potential complexity of this topic. If you're a tiny, weak lifter doing your first warm-up set for reverse curls, you probably need about 5 seconds of rest. On the other hand, if you're a huge, crazy-strong, super heavyweight lifter and you're about to take your last set of 800-pound deadlifts, you might need more than 10 minutes.
For most of us, in most circumstances, rest between 2-4 minutes.
Related:
Related: The Smart Lifter's Guide to Rest Intervals
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Related:
Related: Training Frequency and Rest Periods
Source
- Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. 'Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.' J Strength Cond Res. 2016 Jul;30(7):1805-12.
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(a) For purposes of this section -
Calendar day means the period of elapsed time, using Coordinated Universal Time or local time, that begins at midnight and ends 24 hours later at the next midnight.
Duty period means the period of elapsed time between reporting for an assignment involving flight time and release from that assignment by the certificate holder. The time is calculated using either Coordinated Universal Time or local time to reflect the total elapsed time.
Flight attendant means an individual, other than a flight crewmember, who is assigned by the certificate holder, in accordance with the required minimum crew complement under the certificate holder's operations specifications or in addition to that minimum complement, to duty in an aircraft during flight time and whose duties include but are not necessarily limited to cabin-safety-related responsibilities.
Rest period means the period free of all responsibility for work or duty should the occasion arise.
(b) Except as provided in paragraph (c) of this section, a certificate holder may assign a duty period to a flight attendant only when the applicable duty period limitations and rest requirements of this paragraph are met.
(1) Except as provided in paragraphs (b)(4), (b)(5), and (b)(6) of this section, no certificate holder may assign a flight attendant to a scheduled duty period of more than 14 hours.
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(2) Except as provided in paragraph (b)(3) of this section, a flight attendant scheduled to a duty period of 14 hours or less as provided under paragraph (b)(1) of this section must be given a scheduled rest period of at least 9 consecutive hours. This rest period must occur between the completion of the scheduled duty period and the commencement of the subsequent duty period.
(3) The rest period required under paragraph (b)(2) of this section may be scheduled or reduced to 8 consecutive hours if the flight attendant is provided a subsequent rest period of at least 10 consecutive hours; this subsequent rest period must be scheduled to begin no later than 24 hours after the beginning of the reduced rest period and must occur between the completion of the scheduled duty period and the commencement of the subsequent duty period.
(4) A certificate holder may assign a flight attendant to a scheduled duty period of more than 14 hours, but no more than 16 hours, if the certificate holder has assigned to the flight or flights in that duty period at least one flight attendant in addition to the minimum flight attendant complement required for the flight or flights in that duty period under the certificate holder's operations specifications.
(5) A certificate holder may assign a flight attendant to a scheduled duty period of more than 16 hours, but no more than 18 hours, if the certificate holder has assigned to the flight or flights in that duty period at least two flight attendants in addition to the minimum flight attendant complement required for the flight or flights in that duty period under the certificate holder's operations specifications.
(6) A certificate holder may assign a flight attendant to a scheduled duty period of more than 18 hours, but no more than 20 hours, if the scheduled duty period includes one or more flights that land or take off outside the 48 contiguous states and the District of Columbia, and if the certificate holder has assigned to the flight or flights in that duty period at least three flight attendants in addition to the minimum flight attendant complement required for the flight or flights in that duty period under the certificate holder's operations specifications.
(7) Except as provided in paragraph (b)(8) of this section, a flight attendant scheduled to a duty period of more than 14 hours but no more than 20 hours, as provided in paragraphs (b)(4), (b)(5), and (b)(6) of this section, must be given a scheduled rest period of at least 12 consecutive hours. This rest period must occur between the completion of the scheduled duty period and the commencement of the subsequent duty period.
(8) The rest period required under paragraph (b)(7) of this section may be scheduled or reduced to 10 consecutive hours if the flight attendant is provided a subsequent rest period of at least 14 consecutive hours; this subsequent rest period must be scheduled to begin no later than 24 hours after the beginning of the reduced rest period and must occur between the completion of the scheduled duty period and the commencement of the subsequent duty period.
(9) Notwithstanding paragraphs (b)(4), (b)(5), and (b)(6) of this section, if a certificate holder elects to reduce the rest period to 10 hours as authorized by paragraph (b)(8) of this section, the certificate holder may not schedule a flight attendant for a duty period of more than 14 hours during the 24-hour period commencing after the beginning of the reduced rest period.
(10) No certificate holder may assign a flight attendant any duty period with the certificate holder unless the flight attendant has had at least the minimum rest required under this section.
(11) No certificate holder may assign a flight attendant to perform any duty with the certificate holder during any required rest period.
(12) Time spent in transportation, not local in character, that a certificate holder requires of a flight attendant and provides to transport the flight attendant to an airport at which that flight attendant is to serve on a flight as a crewmember, or from an airport at which the flight attendant was relieved from duty to return to the flight attendant's home station, is not considered part of a rest period.
(13) Each certificate holder must relieve each flight attendant engaged in air transportation from all further duty for at least 24 consecutive hours during any 7 consecutive calendar days.
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(14) A flight attendant is not considered to be scheduled for duty in excess of duty period limitations if the flights to which the flight attendant is assigned are scheduled and normally terminate within the limitations but due to circumstances beyond the control of the certificate holder (such as adverse weather conditions) are not at the time of departure expected to reach their destination within the scheduled time.
(c) Notwithstanding paragraph (b) of this section, a certificate holder may apply the flight crewmemberflight time and duty limitations and rest requirements of this part to flight attendants for all operations conducted under this part provided that -
Rest Time Between Sets For Muscle Growth
(1) The certificate holder establishes written procedures that -
(i) Apply to all flight attendants used in the certificate holder's operation;
(ii) Include the flight crewmember requirements contained in subpart F of this part, as appropriate to the operation being conducted, except that rest facilities on board the aircraft are not required; and
(iii) Include provisions to add one flight attendant to the minimum flight attendant complement for each flight crewmember who is in excess of the minimum number required in the aircraft type certificate data sheet and who is assigned to the aircraft under the provisions of subpart F of this part, as applicable.
(iv) Are approved by the Administrator and described or referenced in the certificate holder's operations specifications; and
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(2) Whenever the Administrator finds that revisions are necessary for the continued adequacy of duty period limitation and rest requirement procedures that are required by paragraph (c)(1) of this section and that had been granted final approval, the certificate holder must, after notification by the Administrator, make any changes in the procedures that are found necessary by the Administrator. Within 30 days after the certificate holder receives such notice, it may file a petition to reconsider the notice with the responsible Flight Standards office. The filing of a petition to reconsider stays the notice, pending decision by the Administrator. However, if the Administrator finds that there is an emergency that requires immediate action in the interest of safety, the Administrator may, upon a statement of the reasons, require a change effective without stay.
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