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Rest a minimum of 30 seconds and no more than 60 seconds. Since you’re training for endurance you want to decrease the amount of rest between sets. A range between 12 to 20 reps at 40%+ of your 1 Rep Max is ideal. If you’re looking to improve your Muscular Endurance then you need to be using 12 reps or greater when you lift. Lastly, let’s address Muscular Endurance. The key to build strength and power is low reps, high weight, longer rest between sets. Building strength and power is best accomplished by doing between 5 and 8 sets of each exercise performed. Please keep in mind that if you’re going to be lifting heavy weight then you need to have a spotter and absolutely perfect form or you could severely injure yourself. Use rep counts between 1 and 5 at 85-90% of your 1 Rep Max and an increased rest time of 2-3 minutes. The second most popular goal with weight training is to increase Strength and Power so let move on to that next. Rest time between sets should be between 60 and 90 seconds. Muscle gain is best accomplished by doing between 3-5 sets of each exercise performed. If you’re looking to increase the size of your muscles (Hypertrophy) than you typically want to stick within a rep range between 6 to 12 at 70-85% of your 1 Rep Max.
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Muscle Hypertrophy is essentially the enlarging of cells in your muscles. Truth be told most people are looking to build muscle so let’s start with that. Are you looking to build muscle, boost your strength and power or are you looking to improve your muscular endurance? To answer the question about reps and sets you must first determine what your goals are.
Rest time hypertrophy how to#
I am always amazed at how many people join the gym and start training without clearly defining their goals and researching how to best accomplish them. How many reps and sets should I do? How much weight should I use? How long should I rest inbetween sets? As a trainer these are all questions I get asked quite often.