How many minutes rest between exercise groups to increase the magnitude of muscle?

Calculating minutes and seconds between exercises is just as important as choosing exercises and the number of groups. Whether your goal is to increase strength, increase magnitude, or increase endurance. In this article, you'll learn the best rest time between exercises to achieve your desired goal.

What is the best rest time between groups to increase muscle strength?

The best rest time between workouts to increase muscle strength is 3 to 5 minutes. This is because the energy source for performing violent exercises in a short time (1 to 5 reps in 15 seconds) is called ATP-PC or Adonesine Tri Phosphate and Phospho Creatine.
Without going deep into biology, the source of ATP-PC is limited in muscle and executed in 15 seconds, and the body needs 3 minutes to reproduce it again within the muscle. (Here comes the benefit of a creatine supplement, as it increases the concentration of phosphorous creatine in the muscles and thus increases strength and power significantly).

This means that resting for 3 to 5 minutes helps you lift heavier weights because the body took the time required to rebuild the necessary energy source.

In a 1997 study of American football players, it was demonstrated that players who took a 3-minute break between workout groups were able to lift higher weights in the long run more than the players who took a minute off.

Another study conducted in 1995 demonstrated that trainees who took 3 minutes rest between exercise groups were able to increase their strength in a squat exercise by 7%, while trainees who took 30-40 seconds rest increased their strength by only 2% in a 5-week period.

Remember to take no more than 5 minutes of rest, as your body will cool down and expose yourself to the risk of injury.

What is the best rest time to increase muscle mass?

To increase muscle size quickly, rest prefer a minute to two minutes between exercise groups. This is because large exercises in the range of 6-12 repeat weights (moderate to heavy). The energy source for the body to perform these exercises is ATP-PC and glucose (in the blood - muscle glycogen), and the aerobic system (burning with oxygen) plays a very small role in the exercise.

Thus, it will take 3 minutes for the body to rebuild energy sources, as glucose speeds up this process. Studies have shown that exercising with a short rest period of one to two minutes leads to an increase in the secretion of structural hormones, such as testoterone and Growth Hormone. Short rest times lead to increased lactic acid secretion in the muscles, which leads to increased blood flow to the muscle. This causes the amino acids to quickly enter the muscles.

Muscular endurance exercises.

To increase muscular endurance, 45 to 60 seconds rest between exercise sets is recommended. The group consists of 15 to 25 iterations. This is because the main energy source is the air system (burning sugar and fat with oxygen). A short rest period increases the body’s ability to tolerate lactic acid longer. This makes the muscle resistant to stress.

Additional advice:

During rest between groups, do not sit on the bench for a long time. You walk on your feet so as to maintain blood flow in the muscles and cools your body and less strength.