#Rest time between bench press sets full

They found no differences in muscle growth between both groups! Great, so we know that 5 minutes is too long (and no one does that besides the gym talk-show host) and that 2 minutes might be ideal.

Group two: Rested 5 minutes between sets.

Group one: Rested 2 minutes between sets.Lastly but critically, the lifter must lift with 100% effort each rep. This requires meticulous attention to time. You perform each set every minute on the minute (EMOM). This may look like Bench Press 10×3 60% e1RM. This enables shorter strength workouts by performing work sets at a relatively low intensity, but with reps performed as fast as possible while maintaining good form. Dynamic Training (Lift Fast for Shorter Workouts) Recovery between sets is minimized, but you can get a lot of work in quickly. Similarly, instead of stopping when you can’t perform a certain number of reps per set, you may aim to hit a certain number of total reps in the back off sets (e.g. Pause Bench 1×5 RPE 7) and then you can perform sets every 30 seconds until you can no longer hit at least 3 reps per set. You might perform a set of 5 at a certain RPE (e.g. Myo reps involve an initial set followed by back off sets with minimal rest. For accessory work, such as dumbbell curls, they can be performed to failure, as these exercises are less stressful (and if the goal is hypertrophy, higher RPE is required). They’re also a form of autoregulation.įor compound movements, such as squats or deadlifts, AMRAPs are typically performed with an RPE cap (e.g. AMRAPs & Myo RepsĪMRAPs and Myo Reps shorten strength workouts via a different training methodology. In between your work sets, complete a warm up set of your next exercise. It takes advantage of the fact that warm ups don’t require much energy or effort. It’s a simple way, however, to shorten your workout without changing programming. This tip for shorter strength workouts requires you to have two bars. This allows for extremely short workouts, done more frequently, for someone who has to squeeze the workouts into a tight schedule. This may involve literally only performing work sets for one exercise, such as a deadlift, or it may come with only one compound lift and then some quick assistance work. This is a method for shorter strength workouts for someone with an extremely busy schedule. The exercises minimally interfere, the lifter will likely experience some conditioning effects, and the diminished hypertrophy effects will be relatively small. Circuits are an especially great way to perform accessory work.įor example, a lifter may perform a set of tricep pushdowns, then a set of bicep curls, then a set of lateral raises, and then immediately repeat. While the barbell rows do use up energy that you nee for the next bench press set, the rows primarily work the muscles of the upper back and biceps, and the bench press primarily work the muscles of the chest and triceps (many of the muscles trained in the two exercises are antagonists).Ĭircuits typically involve 2 or more workouts and may or may not have prescribed rest between exercises. Supersetting involves pairing two exercises, typically that minimally interfere with each other.įor example, perform a set of bench press and then a set of barbell rows, then rest. Supersets and circuits, similarly to reducing the rest periods, reduce inter-set recovery but are a great approach for shorter strength workouts.

#Rest time between bench press sets full

This produces shorter more frequent workouts than 3 full body workouts. 4-Day Split (More Frequent Shorter Workouts) Have a timer that is not your phone, and set the timer as soon as possible after the work sets. In general, though, keeping rest periods 2-3 minutes is about right. The greater intensity of the work sets, the more muscle mass involved in the lift, and the higher the degree strength is the primary purpose of the work sets, the longer the work should be.įor example, biceps curls done for hypertrophy only need about 1 minute of rest.ĭeadlifts approaching RPE 9, however, require longer rest periods to allow for greater recovery. Yes, in an ideal world or in a situation where you are an elite strength athlete looking to eke out every possible gain, resting 10+ minutes between sets makes sense.įor the vast majority of lifters, however, this is not the case. Shortening rest periods may be the first thing to look at to effect shorter strength workouts. Learn the tips, tricks, hacks, and methods to save time but not lose gains! Shorter Rest Periods In this video and in the text below, we explain different methods for shorter yet effective workouts. Which method you choose depends on available time and your preferences. You can train with limited time and still get strong. Shorter Strength Workouts: Increase Efficiency