chrisw77's Journal, 09 Sep 19

https://medium.com/@SandCResearch/do-short-rest-periods-help-or-hinder-muscle-growth-7859e0c4adfd

Don't get lost in the author's constant use of "volume" and "load volume"...

This is just to show that taking lifting exercises to failure while taking 3+ minute beaks stimulates more muscle growth than using 1-2 minute breaks.

Failure is required because the first few reps just exhaust your system while the last reps are the ones that work DURING the exhaustion... these are the ones that actually count to stimulate muscle growth!


"In one important study, researchers tested a moderately high volume workout for the quadriceps comprising 4 sets of leg presses and 4 sets of knee extensions with 75% of 1RM, with each set performed to failure. One group used 1-minute rest periods, and the other group used 5-minute rest periods. The group who used 5-minute rest periods achieved 14–15% more volume (total reps) and 13–17% more volume load (sets x reps x weight).

However, the group who used 5-minute rest periods increased muscle protein synthesis rate (of the myofibrillar fraction) by 139%, while the group who used 1-minute rest periods increased muscle protein synthesis rate by only 68%, when measured over the 4 hours post-workout."


The choice comes down to doing more sets or taking longer rests, ultimately, but always working to failure on each set 👍🏻

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2587 kcal

Fat: 59.69g | Prot: 228.87g | Carbs: 295.10g.   Pre-Breakfast: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Breakfast: Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Valu Time 1% Low Fat Milk, Isernio's Premium Ground Chicken. Elevenses: Coffee (Brewed From Grounds), Optimum Nutrition Micronized Creatine Powder, Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain. Lunch: Fiber One Cookies & Créme Protein Bars, Fiber One 90 Calorie Lemon Bar, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Ocean Spray Diet Cranberry Spray Juice. Dinner: Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves, Nestle Toll House Vanilla Ice Cream Sandwich, Valu Time 1% Low Fat Milk, Hidden Valley Fat Free Ranch Dressing, Isernio's Premium Ground Chicken, Beecher's "World's Best" Mac & Cheese. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2123 kcal

Exercise: Showering - 15 minutes, Driving - 1 hour, Bus Driving - 9 hours and 30 minutes, Resting - 5 hours, Sleeping - 7 hours, Sitting - 1 hour, Cooking - 15 minutes. more...