TheCover164TopPostsMake serious muscle gains. Download my free THT training package.

THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE

 

3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂


 

WHAT YOU NEED TO KNOW FROM THIS ARTICLE: If you’re resting 1-minute (or even less) between sets, you are not stimulating as much muscle growth as you could be. This is a fact. Read on…

Whether you realise it or not, there is an optimal time to rest between sets for generating the most muscle growth possible…and it isn’t the standard 60 seconds. There’s solid proof.

 

If you haven’t heard my advice on this before, or you have but just aren’t using it – let today be DAY 1 of using these new rest times. From your very next workout, you’ll notice far superior results!

By the way, before I give you the facts and proof, I list all the rest periods between sets in my full and completely free Targeted Hypertrophy Training workout. All the best exercises, rest periods, rep ranges – it’s all in there. Just pop in your email and click the button.

You don’t have to go to your email to click a link; the download will appear immediately after you enter your email. Enjoy the best gains of your life! 🙂

BEST REST PERIODS TO BUILD MUSCLE

Check out this study – Title: Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men.

They said, “The purpose of the current study was to compare different rest interval durations on upper and lower body strength.”

They took 36 trained men and put them on a 16-week resistance training program. The men were split into 3 groups resting for 1 minute, 3 minutes, and 5 minutes between sets. They tested the maximal strength of all groups before the study, 8-weeks through, and after the full 16 weeks. They concluded…

“The findings of the current study indicate that utilising 3 or 5 min rest intervals between sets may result in significantly greater increases in upper and lower body strength beyond the initial weeks of training versus utilising 1-min rest intervals between sets.”

 

Remember, strength increases correlate positively with muscle size. Anyone who says otherwise is simply unaware of the facts. For example, as your bicep can curl more and more over time, it gets bigger.

I recommend 3 minutes rest between sets for larger compound movements like squats and deadlifts, and 2 minutes for smaller body parts like biceps or calves.

However, if you’re completely wiped after a particular set, don’t be afraid to take a little longer if you feel you really need it.

And it makes no difference if you’re cutting to get a nice shredded six-pack. You still train in this manner to stimulate growth while letting your diet take care of the fat loss. People tend to try all manner of weird training techniques when trying to get ripped and end up losing muscle in the process. No-one needs to lose muscle on a cut. Men & women on my fat loss system Total Six Pack Abs certainly do not lose muscle.

 

This 2-3 minutes rest between sets allows for the recovery of intra-cellular energy stores in the muscle. It is also adequate for flushing out any lactate that has built up from previous sets. This enables us to keep up our performance, strength and levels of intensity high throughout the entire workout.

This is bodybuilding, not an endurance contest. You are in the gym to trigger muscle fibers to get thicker, not to do the most work in the least amount of time possible. That’s a whole different mode of training and nothing to do with hypertrophy.

 

WANT MORE PROOF – AND PROOF OF ACTUAL SIZE GAINS?

 

Another study entitled “The effect of resistance exercise rest interval on hormonal response, strength, and hypertrophy with training” found that…

Arm cross-sectional area (thickness) increased more when trainees took 2.5 minutes rest as compared to a shorter 1-minute rest interval.

That’s pretty conclusive. And you can test it for yourself in your next workout. There’s no need to take anyone’s word for it.

Take 2-3 minutes rest between sets for the best muscle growth stimulation Click To Tweet

 

Again, this is all taken into account in my THT Training program – because it’s a hypertrophy training system based on the evidence. That’s why the gains you get on it are unprecedented! Enter your details above to grab it and start making serious gains.

If you have any questions about this or other aspects of your training, ask me below 🙂

Mark McManus

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.

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

Great News! MuscleHack readers can get 10% off all supplements forever!

Just use the links below and add the code 'MUSCLEHACK' at checkout.

GO TO MYPROTEIN UK/EUROPE

GO TO MYPROTEIN USA

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)

Share This