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Rest Between Sets & Workouts for Muscle Growth Strength Training Recovery Guide
Mar 27, 2024
Rest Between Sets & Workouts for Muscle Growth | Strength Training Recovery Guide
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Rest for gains
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How long you should chill between sets, workouts, and muscle groups. What's going on guys? My name is Coach Malik with MVP Training
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And today, we're going to talk about rest. And not the kind of rest where you hit snooze
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The type of rest where you are recovering your body, recovering your muscles from your workout
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in order to see maximum gains throughout your journey, or throughout your program
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So a couple of things that I want to talk about is, what are we talking about when we talk about rest
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So there's different things. Number one is between sets. Number two is between workouts
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And number three, between muscle groups. So in order for you to see gains in between sets
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depending if you're trying to build strength or muscle, there's going to be two different ideal times you're going to want to rest
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If you're going for strength, you are going maximum weight, minimal reps, maybe two, three, four reps
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your rest is going to want to be around three to five minutes, in order to recover all the ATP, and that fuel, and that energy
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so that you're able to come back on that next set fully recovered, fully ready, and that you can perform that weight with good form
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Now if you're going to go for hypertrophy, or more muscle gain, try to gain some size
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you're going to want to go more moderate weight, moderate reps, and your rest time is going to be anywhere between 30 to 90 seconds
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So it's not as long as the heavy lifts, or the heavy exercises
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but it is still a good substantial time, 30 to 90 seconds
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to recover your body and recover those muscles. Now again, listen to your body
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If you feel wiped out after 30 seconds, rest a little bit more, go to 60, go to 90
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listening to your body is always going to help you out in the long run. If we're going heavy, we're going to rest three to five minutes
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If we're going moderate, for more muscle hypertrophy, we're going to go 30 to 90 seconds
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Alright, now let's move on to rest between workouts. Sometimes you hear people talk about two days
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Is it good to do two workouts in one day? Do you need to rest in order to do that next workout
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If you're going to do two a day, I wouldn't recommend doing chest in the morning and chest at night
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Maybe you're doing more of an upper body in the morning and a lower body at night
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because you know you might be on travel, or you might not be able to work out the next following days
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Another thing is, in the morning you do cardio, and then in the evening you do weights
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That's okay too, because that's two different energy systems working, not the same one in the same day
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So make sure that when you are resting for workouts, 24 to 36 hours of that same energy system
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whether it be cardio-cardio, resistance training, resistance training, so that your muscles or that your body can recover to its full capacity
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Lastly, muscle groups. Now muscle groups are tricky, because it can change based off intensity of the workout
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but these are basic guidelines for 80 to 90% of you. For muscle groups, generally each muscle group takes about 48 to 72 hours to recover 100%
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So if you're benching on Monday, you should have bench again until Wednesday or Thursday
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probably most likely Thursday if you had a big bench day on Monday
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If you are squatting, you have a big squat day on Monday, then you shouldn't squat again until Wednesday
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because your muscles and your quads and your legs won't be fully recovered within only 24 hours
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So make sure you're giving your muscles enough time to rest in order to see the gains that you're working for
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Lastly, overtraining. A lot of beginners, they get a lot of motivation
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they come into the gym and they work out nonstop until maybe something tweaks or something gets hurt
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This is the last point I want to get across, because this is why I made this video
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I want to make sure, number one rule, safety first, that we're all working out in a safe manner
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and that we are able to continue working out in the longevity of our lives, not just for a short period
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Overall training, beginners can benefit from 2 to 3 rest days per week. So if you are just starting off and you work out 3 days a week
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that is plenty, because you are doing 3 days more than you did before. 2 to 3 days is great timing for your rest days
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and plan it out throughout your week. And for a little bit more intermediate and advanced lifters
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you can get away with resting probably about 1 to 2 days per week
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because your body is already used to the resistance training. And here are some quick split training examples
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that I wanted to give you guys as well, just so you guys can have an example. One split could be day 1, you have chest and triceps
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Day 2 is rest and or active rest with cardio. Day 3, back and biceps
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Day 4, legs and core. Day 5, rest or active rest with cardio
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Day 6, chest and triceps. Day 7, legs. That's just one. Another one can be day 1, push
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Day 2, pull. Day 3, a lower body. Day 4, rest or rest and cardio
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Day 5, push. Day 6, pull. And day 7, legs. That's another good split as well
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So those are just example splits. I hope this video helps you realize how important rest is for your gains
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If you have any questions, you can always leave them down in the comments down below. And if you like this video, hit that like button
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share it with a friend who benches or squats two days in a row
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And guys, remember, be certain in yourself, be certain in your skills and be consistent in your actions
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because consistency is key. See you next video
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