-Diablo's Journal, 28 Jun 22

SHORT REST TRAINING MAY IMPAIR HYPERTROPHY⁠ ⁠ This graph is from the July 2020 issue of the Weightology Research Review. In this study, researchers compared the hypertrophy response of long rests vs. short rests for the same number of sets. Hypertrophy was worse when short rests were used.⁠ ⁠ Another condition involved short rests, but with more sets so that load volume was equal to the long rest condition. When this was done, hypertrophy now matched the long rest condition. In this study, it took ~50% more sets to match hypertrophy in the long rest condition.⁠ ⁠ This is yet another study in a growing body of research showing short rests may impair hypertrophy, at least when performing compound movements. You can make up for it by doing more sets, but this negates any time advantage of using short rests.⁠ ⁠ For more research reviews, check out the Weightology Research Review. We review 6+ studies per month, and subscribers get access to all back content. 

Bodybuilding workouts are still king for muscle size. Short rest is great for cardio though. That's all the cardio a lot of us get. And it stresses the heart just fine. 

Did they mention the number of minutes of long and short?I always rest til I feel like I’m ready, which is from 2-3mins sometimes I’ll be watching tiktoks n turns out to be 5.... 🤣 

2-3 minutes for the longer rest. 5-10 for powerlifting if I recall correctly. 

They used 1 vs. 3.  

Love me a good 4 minute rest💪. 

Actually, I seem to recall women requiring less rest than men in between sets AND in between workouts (generally speaking). Have you come across this? 

I'd say if you're doing less weight it makes sense that the central nervous system recovers faster. Depends on the person. But no, I have not come across that. Smaller muscles seem to recover faster as well. So again, it does seem logical. 

For example, calves only need like 30 seconds to go again. Quads a minute plus. 

I do fullbody daily with a very high volume and I don't know anyone else who does and recovers well. I do think I've seen more female do legs everyday vs men who do more of a bro split lol 

Makes sense in terms of muscle size. I just remember something to do with higher levels of oxytocin allowing for shorter recovery times. Good stuff👍. 

Short rest is fine. Especially if you're spending the same amount of time in the gym. I don't rest much but I also do separate muscle groups when one group is resting so by the time I hit the same muscles, they've had at least 3 minutes of rest. 

Yea I think the efficiency is how much time you’re willing to spend in the gym, couple with maximum rest between sets. Like I notice 5-10 minutes rest cuz sometimes I have to deal with stuff mid workout and I’ll do the same reps I did in the 4th set as I did in the 1st. But I can’t rest 10mins every time 🤣..... unless I shorten my sets.... hmmm that’s something to think about 🤔 

More rest equals more strength in my experience. I was watching Thor do his sets. His rest was 10+ minutes lol 

He’s gettin paid good too!! Imagine getting that kinda money for working out. Dream! 

I find that I superset everything and try not to rest, TBH. I am sure that is the same since it gives the other muscle a rest period though- right? 

Yes, that's what I do.  

I meant Halfthor. I think he quit powerlifting for a while. He was boxing last I saw lol 

Yea dude went on a cut and looks really good now 

Do you need a nasty comment for balance or are you doing okay so far? Just don’t want you missing it. I’m sure I could make something appropriate up.