Hamstrings are one of the most underrated muscle groups. Thick. Strong. Powerful. …big hamstrings lead to only good things. They assist us in the deadlift and make our legs look way more impressive,...
If you’re trying to build muscle and your workout says to rest for 90 seconds between exercises, and you only rest for 45 seconds because you think you’re ready, then you’re cheating.
There’s a reason why you rest for a certain period of time.When you lift weights, you use different energy systems and tax your body in different ways.
For example, if lifting heavy for strength, you always want to have long rest periods.
They can even be as long as 10 minutes between sets.
For building muscle, it’s a different story. Your rest periods will dictate two things: hormonal response and overall hypertrophy.
With hormonal response, the two hormones affected are growth hormone (GH) and free testosterone (FT). Generally, the more GH and FT you have, the bigger your muscles will grow.
As for overall hypertrophy, the two types affected are sarcoplasmic hypertrophy (muscles getting a lot bigger without much added strength) and functional hypertrophy (muscles getting bigger and stronger).
Instead of getting uber geeky and going super in depth on each one, here is a table I’ve adapted from Christian Thibaudeau’s The Black Book of Training Secrets:
1. 60 seconds rest period for sarcoplasmic hypertrophy. 2. 90 seconds rest period for muscle growth with some strength gains. 3. 120 seconds rest period is most effective for functional hypertrophy ... See MoreSee Less