Name: SETS間の休憩時間は？(現在の研究) (How Long Should You REST Between SETS? (The Current Research))
Uploaded: 2021-01-14T07:05:59.000Z
Duration: 5 min 53 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

A little while ago, I touched on a video about
a new research at the time that tested the

difference in muscle growth between 1 and
3 minutes of rest between sets.

基礎受動態

In short, 3 minutes of rest was deemed superior
because ultimately the additional recovery

time allowed for a larger total volume workload.

Now this year, in 2017, a new systematic review
has been published, outlining all of the available

studies up to this point that touches on rest
between sets.

All studies that met the following criteria
were accepted into review:

2, it compared exercises using a rest interval
less than 60 seconds to a rest interval greater

3, it used at least one method of measuring
changes in muscle mass

4, the experiment was longer than four weeks
with at least 2 training sessions per week

And 5, the subjects were deemed healthy and
injury-free

The criteria points are heavily restrictive
but for good reason.

The last thing we want is to have other non-rest
factors in training that might sway the results.

However, it also means fewer studies are acceptable.

1,115 studies met the researcher’s initial
screening.

But after applying criteria eligibility, the
number boiled all the way down to 6 studies,

including the one analyzed in the older video.

With such a small field of studies to analyze,
the information has to be cautiously interpreted.

Knowing this, we still have to consider any
factor outside of rest that might reflect

on the results, such as trained versus untrained
individuals, the type of exercise, and the

But if we just look at the surface, the research
reviewers found that results tend to slightly

favor by a few percentage points using a longer
rest of 60 seconds or more between sets than

The main contributor to this finding is that
resting more simply allows you to lift a higher

total volume by the end of your session, just
like the findings of the past video.

But… before you run off and start doing
2 to 3-minute breaks between all of your sets,

we first need to revisit those other factors
mentioned earlier.

When it comes to the trained versus untrained
person, it almost seems like a guarantee that

if you already have a few years of lifting
under your belt, then you will benefit from

But, if you’re just starting off or have
maybe a few months to a year of training,

then any amount of rest can elicit a good
amount of growth, perhaps due to the underlying

Another factor is the intensity of the workout.

If the program you’re using doesn’t push
you close to muscular failure or the weight

you’re using isn’t all too heavy, then
shorter rest can work just fine.

In fact, there might a benefit of using shorter
rests with a lower load and a higher rep scheme,

since there will be greater metabolite build-up
of lactate, hydrogen ions, and inorganic phosphate,

which have been observed to increase muscle
growth signaling.

On top of that, shorter rest intervals mean
less time for the muscle to recover before

lifting again, which can heighten motor unit
recruitment and promote the development of

However, if you’re lifting heavy, then once
again, the research favors more rest between

Finally, when we dissect the researcher further,
it seems that longer rest intervals benefit

multi-joint compound movements the most, such
as squats and deadlifts.

Being that such exercises employ a high degree
of muscle groups, total body fatigue can accumulate

However, for more isolated, single-joint movements,
like the bicep curl and side raises, the research

seems pretty split on the amount of rest you
need.

One of the reviewed study noted no significant
differences in hypertrophy when employing

either a 30-second or 3-minute rest interval
when training with the bicep curl.

Now, as we can see, the answer isn’t so
cut-and-dry as it initially was for favoring

Shorter rest intervals do have its place when
it comes to muscle growth, too.

In fact, the researchers drew up this hypothetical
graphic that gives credence to deploying both

As we see here, shorter rest hypothetically
benefits muscle growth by maintaining high

Longer rest, on the other hand, can hypothetically
benefit a greater deal of mechanical tension

and muscle damage from utilizing greater volume
and intensities.

So now let’s wrap things up: If your goal
is to completely maximize muscle hypertrophy,

then you’re probably best off deploying
an inter-set rest interval between 1 to 3

But, bear in mind, that the benefit isn’t
all that substantial compared to using less

rest, and you need to consider that resting
more will increase the total duration of your

If you can only muster 45 minutes to an hour
of gym time per session, then shorter rest

Ultimately, you should aim for using both
short and long rest intervals.

The researchers themselves advise spending
the first part of your session on multi-joint

heavy movements while using longer rests.

After that, you can focus on isolation single-joint
exercises with shorter rests.

For now, we still have to wait for more research
to make a definitive claim as to exactly how

At the end of the day, it’s only one part
of your entire program.

Try out the suggestions and see if it works
for you!

How much rest between sets do you think is
best?