We take a set to the last rep i.e. failure, then we wait.
But for how long?
My advice on this hasn’t changed one bit over the years and it’s built into my free THT training routine.
So how long is the optimal rest period when our main goal is growth/hypertrophy?
The usual advice I got when I first got into the iron game was that shorter rest periods – 30 seconds to 1 minute – was best for stimulating growth.
But my subsequent research into the actual science of training for growth told me something quite different.
First watch this short video…
Training each muscle:
- 3 times per week
- for 8-12 reps per set
- with 2-3 minutes rest per sets
…sounds exactly like…THT training doesn’t it?
This is why any good training system needs to be evidence-based, not some trainer’s mere opinion. Opinions are irrelevant when there’s solid science available.
You can grab THT training absolutely free below…
5 star reviews! Get THT Training Totally Free Below
3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂
I recommend 2-minutes rest for smaller body parts (like biceps) and 3-minutes rest for larger muscle groups like the legs. This also applies to when you’re cutting. See my recent “muscle myths” post to see where people go wrong when trying to get ripped.
To build muscle resting 2-3 mins between sets is far more effective than 1min or less. More here Share on XThere’s more research inside the THT manual to back this up.
Get Totally Shredded Fast
Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.
Buff Baking Anabolic Cookbook
Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.
Advanced T.H.T. Training
A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.
Stay Shredded
Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.
Shoulder Blast Workout
In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.
The Arm Blast Experiment
Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.
Chest Blast Workout
3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.
The Leg Blast Workout
An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.
HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND
I highly recommend MyProtein for all your supplement needs.
GO TO MYPROTEIN UK/EUROPE
GO TO MYPROTEIN USA
- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
I’m new to the site. I’ll definitely try this out and see what impact it has.
Been follow Mark for 6 years now. At 47, I have had the best gains in my life!! LISTEN TO THIS MAN……. HE KNOWS WHAT HE IS TALKING ABOUT!! THANKS MARK!!
@Mike Huber. Many thanks! Much appreciated 🙂
@Mark Been taking 2-3 mins rest always. Thanks to THT n you .
There’s one question I’d like to ask, I always have been skeptical about using Whey protein as many researches have suggested that it affects and pressurizes our kidneys.
I know its important but can you give your thoughts and any reasearch background concerning effects of whey protein on kidneys?
Thank you.
your comments under the video states that you train each muscle 3 times per week in the 8 – 12 rep range with rest periods of 2-3 minutes but in your programme its states to train each muscle once per week in the 8-12 rep range with 2-3 minutes rest….im confused. which one is correct?
Hey Mark, great site. Quick question. Do you think the increase in gains could be attributed to the more reps completed? The video stated that those that rested longer potentially completed more reps. So what if I tested for 1 min but added another set?
Always good to post a refresher Mark. Good on ya. There is still so much be info out there. Every time, like clockwork at the gym there are 3 dudes that do their super sets with no rest and well…..wasted time. Supersets dumb, no rest, dumber, they look the same as I’ve seen them for 6 months. No growth, dumberererer.
Cheer bro!
@John. There are 2 training cycles in THT.
A 3-day full body routine (3 xtimes a week)
A 5-day split
I personally only use the 3-day full body plan and I recommend everyone to start on that cycle.
@Abhilash. They say that about all protein, not just whey. Totally untrue. Not harmful to your kidneys at all.
@Chris. No, I don’t think so. If you rest shorter, you won’t be able to complete the same reps with the same weight – you’ll be weaker. So the added sets would be “sup-optimal” sets. The way to optimize overload is taking 2-3 minute rest periods.
@Jason Mazepa. Agreed. Dumb supersets are dumb lol.
Thanks for the passion, hard work and solid content.
I’m a musclehacker through and through, and darn proud of it.
@Muhammad. Thanks for that, my friend 😀