Muscle for Life with Mike Matthews Ep. #1178: Brad Schoenfeld on Optimal Rest Times for Muscle Gain
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Dec 4, 2024 
In this engaging discussion, Brad Schoenfeld, an internationally renowned fitness expert with over 300 research publications, delves into optimal rest periods for muscle growth. He breaks down how rest times differ for trained versus untrained lifters and the implications of training to failure. Brad emphasizes the need for auto-regulation to maximize workout effectiveness. He also shares insights on the benefits of supersets and the importance of personalizing rest lengths to enhance performance and muscle gains. Tune in for practical tips to elevate your training!
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Optimal Rest and Muscle Growth
- Resting less than 90 seconds can hinder muscle growth, especially with compound exercises.
- Two minutes is a generally safe rest time for multi-joint exercises, potentially longer for squats.
Rest Time Advice
- Auto-regulate rest times by feel if you are an intermediate or advanced lifter.
- For newer lifters, rest at least two minutes to prioritize proper form.
Superset Strategy
- Use agonist-antagonist supersets (e.g., biceps/triceps, chest/back) to reduce rest time without sacrificing muscle growth.
- This method can increase time efficiency by up to 40%, as shown in Schoenfeld's research.
