How long should you rest between reps?

Get the most out of each repetition to get the most out of your time in the gym.

As of recently traditional set training 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. A proposed solution was cluster set training, which is 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); however 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.

To determine if redistributed rest is the most effective to train for muscle force, velocity, and power output, one study compared the efficacy redistributed rest training to cluster sets on measures of muscle velocity and power output in squats (Tufano 2017).

In the 2017 Tufano study cited above, eight men with resistance-training experience did three different workouts. Each workout was separated by 48-96 hours of recovery. Each workout included 36 repetitions of the back squat at 75% of one repetition maximum (1RM). For all three workout groups the same total rest duration of 420 seconds was allowed; however, the key is that the frequency and length of each rest period differed. The three different training groups are shown below:

•  Group #1: These athletes did four cluster sets (CS4) that included 30 seconds of rest after the 4th, 8th, 16th, 20th, 28th, and 32nd exercise repetition in addition to 120 seconds of rest after the 12th and 24th repetitions.
•  Group #2: For these athletes, the total 420 seconds of rest given to the CS4 group was redistributed to include nine sets of four repetitions each with 52.5 seconds of rest after every fourth repetition (RR4).
•  Group #3: The final group of athletes used a unique protocol where the total 420 seconds of rest was evenly distributed after each of the 36 single repetitions resulting in 12 seconds of rest after each repetition (RR1).

 After the results were evaluated, the bottom-line takeaway messages are this:

 #1: With redistribution rest over each repetition (RR1) mean and peak muscle velocity along with mean and peak muscle power remained the same; however, they all decreased every four repetitions during cluster and RR4 training.

 #2: Peak muscle force was maintained during redistributed rest over each repetition (RR1) but was less for cluster and RR4 for subsequent repetitions.

These data indicate that when total rest time is redistributed over each repetition, kinetics, and kinematics of each exercise repetition is more constant improving muscle performance results. Whether or not this method of training is feasible for you depends on personal preference and goals but given the data and the novelty of the method, it is worth exploring.

To explore the latest RT methods and earn PT CEUs, click here.

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 a physical therapy continuing education provider located in Las Vegas, NV.