Muscle for Life with Mike Matthews
Ep. #1178: Brad Schoenfeld on Optimal Rest Times for Muscle Gain
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!
59:06
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Quick takeaways
- Adequate rest between sets is crucial for muscle growth, with 90 seconds being a minimum threshold depending on individual needs.
- Autoregulating rest intervals based on personal readiness can be as effective as traditional timed rests for experienced lifters.
Deep dives
Optimal Rest Periods for Muscle Growth
Resting adequately between sets is crucial for maximizing muscle growth. Research shows that for intermediate to advanced lifters, taking breaks based on personal readiness can yield results similar to the traditional two-minute rest. Specific studies indicate that resting for 90 seconds may be the minimum threshold, while anything above this generally doesn't hinder hypertrophy. However, individual needs may vary based on training experience, exercise type, and personal comfort levels with fatigue.
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