Research has shown that multiple sets per exercise are more effective than single sets for developing strength. Maximal strength gains are also dependent on the ability to maintain the same number of repetitions per set. This will vary greatly with the rest interval between sets. The amount of weight lifted is the key in deciding rest intervals for strength training. For loads less than 90% of 1 repetition maximum, 3-5 minutes between sets is usually recommended. If you are lifting to test maximal strength then a 1-2 minute rest interval is more conducive. Those involved in power training should take at least 3 minutes between sets or longer until complete recovery occurs. Muscular endurance training requires much shorter intervals between sets, perhaps as low as 30 seconds. The length of rest time between weight lifting sets is just one component of a resistance training program. Prescribing the correct rest interval will not necessarily lead to the expected outcome. Other factor necessary to success are proper lifting technique, adequate rest from one work out to the next, weight load, speed of lifting, concentric versus eccentric work and proper nutrition. Prescribing the proper rest interval is, however, very important. Increasing or decreasing a rest interval could mean the difference between the participant being fully rested before the next lift or not. It could also induce changes in anabolic hormones such as growth hormone. Remember, rest intervals must be carefully analyzed but they are not the only factor to consider. All relevant components of a good strength training program must be be addressed if you want to reach your strength potential.
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