A research team from the University of Birmingham has found that longer rest intervals in between weight lifting sets of exercises can help boost muscle growth. The results of the study were published in Experimental Physiology magazine. The results are surprising given the fact that shorter rest periods between training sets have been considered more efficient for muscle building. The study team has proven this belief wrong, and has even concluded that shorter rest periods can inhibit the muscle building process.
The study included 16 men who were asked to complete resistance exercises with either 1 or 5 minute rests between the sets. Biopsies were taken from their muscles before the training, in 4, 24 and 28 hours after the training session. The biopsies were studied for the myofibrillar protein synthesis (MPS) and the intercellular signaling in the muscle tissue.
In the earlier recovery periods, the increase of the MPS was double in those with the longer resting periods. The increase in this group was by 152% as compared to a 76% increase in the group with the shorter resting time. The research team concluded that even though with shorter rest time the hormonal response was bigger, the actual response of the muscle is lower. The team of scientists has suggested that those people who want to have maximum muscle growth should increase the resting periods in between the different sets of weight lifting exercises. As the research team recommends, it should be at least 2-3 minutes long.
Dr. Breen from the study team also recommends gradual decreasing of these resting periods when plateaus in the muscle growth begin occurring.
The same team is continuing on with the muscle building studies and is now working on a longer term research to determine the ways in which each individual can actually maximize the muscle building process by choosing the perfect exercise and rest periods.
So, apart from having a great training program with all the right sets of exercises, and eating the right type and quantity of foods, it turns out that adjusting the resting time between exercise sets can help boost your muscle growth. Finding the best muscle building supplement too is of crucial importance for getting the best results in a shorter time. MuscleMax Xtreme is one such supplement – natural, efficient and safe.