Mixed
Shortening inter-set rest intervals from 120 seconds to 60 seconds during resistance training increases cardiovascular, metabolic, and perceptual stress without reducing total volume-load, thereby providing a more potent stimulus for hypertrophy.
To maximize muscle growth, try reducing your rest between sets to 60 seconds. This increases the metabolic stress (lactate, heart rate, perceived effort) which is linked to hypertrophy, without sacrificing the amount of weight you lift. You do not need to rest 2 minutes; 1 minute is sufficient to maintain performance while boosting the hormonal and metabolic response.
Results suggest that the reduction in inter-set rest intervals from 120 s to 60 s provide a more potent perceptual, cardiovascular and metabolic stimulus in all environmental conditions, which could maximize hypertrophic adaptations in longer periods of training.
Why this rating
Randomized crossover design with active, resistance-trained men, though limited to acute responses (n=16).
Source
Inter-set rest configuration effect on acute physiological and performance-related responses to a resistance training session in terrestrial <i>vs</i> simulated hypoxia
Cristina Benavente et al. · PeerJ · 2022
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