You’ve no doubt heard the legendary weight room proclamation, ‘Go heavy or go home’. In fact, lifting heavy isn’t the only way to build muscle size and strength. So now the question becomes what’s the ideal rest interval for low-load failure training? A study published in the International Journal of Sports Medicine attempts to find an answer.
Fourteen subjects performed reps to failure on different exercises using 40% of their one rep max. Some rested 30 seconds between sets while others rested 150 seconds. All of these volunteers trained twice weekly.
After 8 weeks, triceps size increased an average of 9.8% for the short rest group and 10.6% for subjects who rested longer. Thigh size increased 5.7% with short rest and 8.3% with the longer rest interval. Bench press one rep max increased 9.9% with short rest and 6.5% with a longer interval. Squat one rep max increased 5.2% with short rest and 5.4% with the longer interval.