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.
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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 Click To Tweet
There’s more research inside the THT manual to back this up.