![]() ![]() That’s big: If you can bench 180 pounds, a lifting regimen with longer rests could help you increase that to 203 pounds in eight weeks. That’s compared to the one-minute rest group, which increased its maxes by 7.6 percent and 4.1 percent, respectively. They increased their one-rep max for the squat by 15.2 percent and for the bench by 12.7 percent. The longer resters won this contest, too. The researchers also tested the subjects’ strength gains by determining their one-rep max in the bench press and back squat. Related: Workout Nutrition: What and When to Eat to Build Muscle But those millimeters come from such an easy tweak that few guys who are trying to bulk would turn them down. We’re not talking about monster gains: The longer-resting group grew an extra 1.2 to 3.5 millimeters in each muscle. The men who had rested longer had more growth in all the muscles tested: the biceps, triceps, and quads. The only difference between the two groups: One rested for one minute between sets, and the other rested for three minutes.Īfter eight weeks, the researchers used ultrasound imaging to measure the lifters’ muscle growth. It’s scientifically designed to burn fat fast and define every muscle in your body.) (Looking for a body-shredding workout program? Try THE 21-DAY METASHRED. ![]() Each workout, they did three sets of eight to twelve reps of each exercise, lifting to failure. It was a typical bodybuilding regimen: back squats, leg presses, leg extensions, bench presses, shoulder presses, lat pulldowns, and cable rows. In the study, two groups of experienced lifters did the same workout three times a week for eight weeks. Resting longer between sets could help you build bigger, stronger muscles, according to recent research in The Journal of Strength and Conditioning Research. ![]()
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