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  #1  
Old 05-26-2016, 11:50 AM
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Muscle growth may be improved with longer rest between weightlifting sets

Important?

Because you should lift for the body you want.

Long Story Short

University of Birmingham researchers have found that when lifting weights, taking extended (2-3 minute) breaks between sets significantly improves something called myofibrillar protein synthesis, which is associated with strength and muscle growth.

Long Story

Go to any gym, and it's apparent that there are plenty of philosophies when it comes to lifting. You're sure to see tanned, styled bros working the glamour muscles to exhaustion, just as you're sure to see nondescript guys (usually with beards and Chuck Taylors) performing improbably heavy olympic lifts. The conversation usually splits along the fault of "high reps for size, high weight for strength," but a new study finds that the key to muscle development may have as much to do with what you're doing when you're not lifting as how much: According to researchers from the University of Birmingham, taking longer breaks between sets may significantly improve muscle growth.

Important?

Because you should lift for the body you want.

Long Story Short

University of Birmingham researchers have found that when lifting weights, taking extended (2-3 minute) breaks between sets significantly improves something called myofibrillar protein synthesis, which is associated with strength and muscle growth.

Long Story

Go to any gym, and it's apparent that there are plenty of philosophies when it comes to lifting. You're sure to see tanned, styled bros working the glamour muscles to exhaustion, just as you're sure to see nondescript guys (usually with beards and Chuck Taylors) performing improbably heavy olympic lifts. The conversation usually splits along the fault of "high reps for size, high weight for strength," but a new study finds that the key to muscle development may have as much to do with what you're doing when you're not lifting as how much: According to researchers from the University of Birmingham, taking longer breaks between sets may significantly improve muscle growth.

The researchers took 16 young male participants and subjected them to multiple sets of resistance exercises, separated by either 1-minute of 5-minute rest periods. At intervals of 0, 4, 24 and 28-hours post exercise, they biopsied their muscles to test for something called myofibrillar protein synthesis, or MPS. They found that the guys who waited longer between sets saw exactly double the increase in MPS over their less patient brethren.

“With short rests of one minute, though the hormonal response is superior, the actual muscle response is blunted. If you’re looking for maximised muscle growth with your training programme, a slightly longer interval between sets may provide a better chance of having the muscle response you’re looking for," said Dr. Leigh Breen.

"Muscle growth" is a relative term. To understand why, you have to understand that there are two types of hypertrophy (tissue enlargement) associated with muscle growth. The first, sarcoplasmic hypertrophy, is the result of an increased volume of sarcoplasmic fluid in the muscle cells. This sort of hypertrophy is associated with increased size (but little strength), which is probably the kernel of truth behind the idea that bodybuilders are big, but not strong. Myofibrillar hypertrophy, on the other hand, describes growth by increasing the amount of contractile proteins in the muscle, thus associating it with strength gains but not much size. These are the kinds of gains improved by enhanced MPS.

In truth, the two are somewhat inextricable; unless you're doing some really extreme rep ranges, you'll gain both size and strength. In fact, at least one study found that hypertrophy, as it relates to muscle mass, doesn't correlate at all with MPS.

So what does this mean? It means that if you're looking to gain raw power, you'd do well to take longer breaks between your 80%-90% 1RM sets. But it may have even more impact on a completely different group of lifters: Beginners. Those lifters should absolutely take 2-3 minutes between sets, the researchers recommend. Lifters can decrease rest time (depending on their goals), but those just starting out should give their muscles and neurological systems plenty of time to adapt to the exercise.

“Over time, they may need to find ways to push beyond the plateau of muscle building that commonly occurs, and so may gradually decrease their rest periods. For experienced lifters, it’s possible that they may not experience the same blunted muscle building response to short rest intervals, particularly if they have trained this way for a prolonged period and adapted to this unique metabolic stress. Nonetheless, similar recommendations of 2-3 minutes between sets should help to ensure maximal muscle growth in well trained individuals,” added Dr. Breen.


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  #2  
Old 05-26-2016, 03:31 PM
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Well if I rest long enough for my body to recover I would hope that I was building more muscle, as I will be able to lift more on the next set compared to if I barely rested at all.

However, now I will have to do more cardio to make up for never elevating my heart rate while lifting.
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Old 05-26-2016, 05:28 PM
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I think 2-3 minutes and as long as 5 minutes for heavy legs is better than rushing into your next set.
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Old 05-27-2016, 07:36 AM
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I think I'm opposite George on this one.
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