How long should you rest between reps?

Get the most out of your time in the gym using strategic rest periods.

As of recently traditional set training aka block training (three sets of ten for example) has been challenged and with good reason – it causes muscle fatigue which can interfere with muscle performance and gains during a workout and over time.

What is the solution?

A proposed solution is cluster set training - a method of resistance training that uses short rest periods within sets versus longer rest periods between exhaustive traditional sets. When compared to traditional, multi-sets of equal number of repetitions, cluster sets were shown to be an effective way to change up workouts and use rest periods in new ways and improve muscle performance (Tufano, 2016).

Sounds good but wait! Channel your inner powerlifter!

The most recent studies have called cluster sets into question and have suggested an entirely new way to train – equal rest between each repetition termed redistributed rest training.

One study (Tufano, 2017) showed that when total rest time is redistributed over each repetition, the kinetics and kinematics of each exercise repetition is more constant improving muscle performance. In other words, it's better to treat each rep like a power lifter - like an independent event.

How long should you rest between reps?

Go for as low as 5 seconds if weight is lighter and as long as two minutes if heavier and powerlifters can go as high as five minutes between reps!

Whether or not this method of training is right for you depends on personal preference and goals but given the data and the novelty of the method, it is worth exploring.

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Reference

Tufano JJ, Conlon JA, Nimphius S, Brown LE, Seitz LB, Williamson BD, Haff GG. (2016). Maintenance of Velocity and Power with Cluster Sets During High-Volume Back Squats. International Journal of Sports Physiology Performance. Oct; 11(7):885-892.

Tufano, James & Conlon, Jenny & Nimphius, Sophia & Brown, Lee & Petkovic, Alex & Frick, Justin & Haff, Guy. (2017). Effects of Cluster Sets and Rest-Redistribution on Mechanical Responses to Back Squats in Trained Men. Journal of Human Kinetics. 58. 35-43.

Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is located in Las Vegas, NV.