Studies have found that to induce muscle hypertrophy, optimal rest intervals are between 30–90 seconds (3, 4 ). Muscle hypertrophy is best achieved with moderate rest between sets, such as 30–90 seconds.
How long should I wait in between workouts?
It's recommended to rest for 72 hours before working out the same muscle group again. This gives your body the time it needs for muscle recovery and growth without risking injury from overtraining or under-recovery.
How much rest do you really need between workouts?
Experts recommend 2 to 3 rest days between strength training workouts like lifting weights. So you can plan resistance workouts that target different muscle groups. For example, you might do upper-body exercises on Monday and lower-body exercises on Tuesday. On Wednesday, you could do a cardio workout.
Is it OK to take 2 rest days in a row workout?
One of the 2 recovery days can be devoted to active recovery by moving with gentle activities. Try to plan one recovery day for every 2 to 3 days of training. Except after a competition or a very intense effort, it is ideal to avoid choosing 2 consecutive rest days.
Is 2 sets to failure enough?
Using two sets until failure can be helpful for muscle growth, but it's not the sole method. The ideal sets and intensity depend on personal goals and fitness levels. While some find success with 2 sets to failure, others might require diverse training.
How long should I wait between two workouts?
Since your required rest can really vary, Jewell's basic rule of thumb is to give yourself 24 to 48 hours of rest between training the same muscle groups.