|The prolonged rest between each series allows the muscles to grow|
The prolonged rest between each series allows the muscles to grow:
Researchers at the University of Birmingham have discovered that a prolonged rest between each series of strength training helped the muscles gain weight. This study highlights the fact that short rest intervals may actually alter the process that controls muscle growth.
Sixteen men performed weight training exercises with periods of rest either one minute or five minutes. Muscle biopsies were taken at 0, 4, 24 and 28 hours after exercise and were analyzed to determine the level of myofibrillar protein synthesis (MPS) and intracellular signaling.
In the first phase of recovery, the increase in myofibrillar protein synthesis from resting levels was twice as high for those who had the longest rest periods. Researchers found a 152% increase, compared with 76% for those with the shortest rest periods.
Dr. Leigh Breen of the University of Birmingham explains that “with short rests of one minute, although the hormonal response is superior, the actual muscle response is mitigated.” If you are aiming for maximized muscle growth via your exercise program, The fact of having rest intervals between each slightly longer series may increase the chances of obtaining the desired muscular response. “
The team of researchers recommends that beginners begin their strength training by taking enough rest between each set of exercises, at least 2 to 3 minutes.
Dr. Breen adds, “Over time, they will find a way to overcome the muscle growth plateau that usually occurs after several months of training, and they can then reduce their rest periods.” For experienced followers They may not have experienced the same attenuation of the muscle response while having short rest intervals, especially if they have been training in this way for a long time and have Adapted to this unique metabolic stress, but similar recommendations of 2 to 3 minutes between series could ensure better muscle growth even in well-trained individuals. “
Finally, the research team is continuing its research with a long-term study to see the effects of this type of training over several months. Researchers are also researching how individuals can maximize their training and outcomes by manipulating variables such as rest in their training program.