When working in the gym, how long is the best time to rest between sets?

A few years ago, many people thought that in weight training, the heavier the weight, the longer the rest time needed. But everyone's goal for weight training is different. Is it really good to follow the same set of standards?

Or will the length of the break be adjusted according to different needs? Here's how to decide how long or short your breaks are based on your goals!

If you want to build a good body by building muscle or improving muscular endurance, the best thing to do is to reduce your rest time as much as possible. Most people stay fit or ** by retraining. I would advise them to keep the interval as short as possible.

Not only does this maintain the heart rate, but it also replaces the complete relaxation of the muscles with short breaks, increasing the weight of the muscles and burning more calories. Of course, the corresponding weight gradually decreases with the physical condition.

If you want to increase strength, the multi-year principle still applies: your muscles need to get enough rest to fully recover. Moderate rest releases hormones responsible for muscle repair and repairs muscle tissue damaged by intense training.

So, if you're retraining to build strength, it's recommended to take a break of about two to five minutes between sets.

If your goal is to work the muscles in various parts of your body, it will be recommended that you take a break for a minute or so. If you rest for more than one minute, the metabolic capacity of the training will be reduced, which is not conducive to muscle growth; If it takes less than a minute, the muscles don't get enough rest. Therefore, if you plan to increase muscle mass, you can try to control the rest time to about one minute.

While knowing the best time to rest for various goals, it is also important to measure your own situation. If you're still a new retrainer, getting enough rest can improve your self-efficacy and be more effective. In other words, getting enough rest allows you to keep your energy up until the last minute, which is a very important part of building the confidence to retrain and can make you more active and sustainable.

Wait until your body adapts to the needs of the exercise, and then slowly adjust according to your goals!

Rest for 1-2 minutes, as this is the most appropriate time to ensure that the efficiency of the exercise is high.

A 5-minute break between sets is the most appropriate, especially for strength training, without which is not possible.

Rest between sets should not exceed one minute, because after that, the overall exercise effect will be reduced, and some basic physical fitness for exercise will be lost.

Generally, there are 30-60 seconds of rest between sets, but for heavy weight training, the rest between sets will be 2-3 minutes.

Usually, when training maximum muscle strength and explosive power, the human body mainly relies on phosphocreatine (ATP-PCR) to provide energy. Basically, this energy** only takes a few seconds, but it can take up to 5 minutes to recover (and not always completely).

Many people may think that taking breaks for too long is unproductive or that they don't practice enough, so they will reduce their rest time. If there is not enough time to recover, it will be replaced by glycolysis to provide body energy. At this time, the purpose of training may no longer be explosive or maximum muscle strength, and the time of fatigue may be shorter.

Therefore, relatively long breaks are necessary if the quality of training for maximum muscle strength or explosive power is to be taken into account.

Thirty seconds or ninety seconds. Keep your training pace and don't take too long a break. Status matters.

First, let's talk about the break between sets.

Normally, when we exercise, it's better to set the rest time between sets to 30 to 90 seconds.

Then the rest time between sets is less than 30 seconds, or more than 90 seconds.

The length of rest between sets depends on many factors, such as training movements, reps, weight, individual recovery, weight, gender, strength, and status of the day. Generally speaking, an average of about 3 minutes of rest for compound movements and about 2 minutes for isolated movements is sufficient.

Bodybuilding training methods, according to the recommendations of the American College of Sports Medicine, it is better to rest for 1-2 minutes between sets. Many studies have suggested that resting for 1-2 minutes between sets can improve the immediate synthetic hormone response.

The 3-minute rest group outperformed the 1-minute rest group in terms of maximum muscle strength and hypertrophy. As for the growth of muscular endurance, there was no significant difference between the two groups.

Personally, I think that resting for 10 minutes is about the same, and it is enough for muscles to recover, get a temporary rest, and absorb oxygen to avoid lactic acid.

Rests of less than 30 seconds between sets are fine, and more than 90 seconds between sets for movements such as heavy weight squats.

A 30 to 90 second rest is appropriate between sets, and if the training is too intense or relaxed, you can add or subtract the time appropriately.

Generally, the rest time is 30s to 90s, and if the physical fitness is not very good, it can be longer.

How many times a week is it better to work out to gain muscle?

4 times a week, 1 1.5 hours each time;