Weight Training

How important is the length of rest between sets?Will it effect gaining mass?

Dan's answer

Dan Wirth, MA, CSCS

Hello, Yes, the rest periods between sets are very important. I have made recommendations for every program. Basically, the shorter the rest period the more difficult the workout will be. However, if you rest longer between sets you will usually be able to use more weight. So, I have increased the resting periods for some of the more advanced strength exercises like the squat and bench in the Strength and Power programs and on certain weeks of the Body Building programs. The other workouts have varying lengths of resting periods depending on the goals of the particular program. The Body Building programs, which are geared for mass development will have anywhere between 1-2 minute rest periods. This is a good resting period for mass development because it helps to keep a maximal amount of blood in the working muscles while allowing for enough rest in order to use the highest weight possible on the exercise. Again, these longer rest periods are generally used with the more advanced or multi-joint exercises like the squat and the bench! You will also notice that the Body Building programs will ask you to superset certain exercises together in your program. This makes the workout very intense and will create a great pump of blood into the working muscles to help in maximizing muscle growth. Thanks for your questions and train hard!

Dan