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What REST TIME to take for MUSCLE GAIN

414,331 views

Nassim Sahili

Published on Dec 8, 2022

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How much rest should you take between two sets of muscle training? Far too underestimated, rest times are determining variables in achieving your goals. We often hear that you should take 3 minutes of rest for strength and about 1 minute 30 of rest for hypertrophy. But is this really the case? References: ► Effects of rest intervals and training loads on metabolic stress and muscle hypertrophy. Julius Fink, Naoki Kikuchi and Koichi Nakazato. ► Short inter-set rest blunts resistance exercise-induced increases in myofibrillar protein synthesis and intracellular signaling in young males. James McKendry, Alberto Perez-Lopez , Michael McLeod, Dan Luo, Jessica R. Dent, Benoit Smeuninx, Jinglei Yu, Angela E. Taylor, Andrew Philp and Leigh Breen. ►THE EFFECTS OF REST INTERVAL LENGTH ON ACUTE BENCH PRESS PERFORMANCE: THE INFLUENCE OF GENDER AND MUSCLE STRENGTH. NICHOLAS A. RATAMESS, CHRISTINA M. CHIARELLO, ANTHONY J. SACCO, JAY R. HOFFMAN, AVERY D. FAIGENBAUM, RYAN E. ROSS, AND JIE KANG ► LONGER INTERSET REST PERIODS ENHANCE MUSCLE STRENGTH AND HYPERTROPHY IN RESISTANCE-TRAINED MEN. BRAD J. SCHOENFELD, ZACHARY K. POPE, FRANKLIN M. BENIK, GARRETT M. HESTER, JOHN SELLERS, JOSH L. NOONER, JESSICA A. SCHNAITER, KATHERINE E. BOND-WILLIAMS, ADRIAN S. CARTER, CORBIN L. ROSS, BRANDON L. JUST, MENNO HENSELMANS AND JAMES W. KRIEGER Find out more: ► My dietary supplements: https://www.coalition-nutrition.com ► My bodybuilding programs: https://www.fitmass.fr ► My training to become a successful coach: https://www.fitmass.school/candidature My gyms: ► Gymnass: https://gymnass.fr/suivi-personnalise/ ► Vo2Max: https://www.vo2max-lyon.fr Find me on my different networks: ► TikTok: / nassimsahili ► Instagram: / nassim.sahili ► Facebook: / nassimsahili

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