The researchers studied intermediate weight lifters, to ensure the results of the study weren’t mucked up by beginner’s gains (what make us get a lot stronger when we first start lifting), and figured out their three repetition max (3RM) on the bench press exercise. ![]() Since strength building protocols tend to use sets of five reps or less, the researchers wanted to know how rest intervals would affect the expression of strength over the course of the workout. While the preponderance of literature points us in the right direction for muscle building, it doesn’t tell us what to do for strength building. The reason for using fewer repetitions is based on general recommendations for building strength. This study, however, used fewer repetitions. This is what we might consider a size-building protocol. Most studies on the topic use a rep range from around eight to fifteen reps when looking at how long to rest. So it might seem a bit redundant to have more of the same, but this study is different. And besides legit science, there’s a lot of bro science about how long to rest between sets too. In fact, they have been studied quite a bit. Now don’t get me wrong – it’s not like rest periods haven’t been studied before. And in a recent study in the Journal of Strength and Conditioning, researchers did just that. One variable we need science to weigh in on is how long we should rest in between sets. Many beginners start an exercise program only to realize they don’t know how many reps to do, how many sets, how long each rep should be, how long they should pause between reps, what weight to use, and so forth. This is plainly evident to anyone just starting out with a structured workout program for the first time. There are many variables you can adjust in a given workout, and even for each exercise in that workout.
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