Effect of Interset Rest
Interval Length on
Resistance Exercise
Performance and
Muscular Adaptation
Adam M. Gonzalez, PhD
Department of Health Professions, Hofstra University, Hempstead, New York
ABSTRACT
AMONG SEVERAL OTHER RESIS-
TANCE TRAINING PARAMETERS
INCLUDING INTENSITY, VOLUME,
AND FREQUENCY, INTERSET REST
INTERVAL LENGTH HAS BEEN
WIDELY INVESTIGATED. THIS ARTI-
CLE WILL DISCUSS THE EFFECTS
OF INTERSET REST INTERVAL
LENGTH ON RESISTANCE EXER-
CISE PERFORMANCE, THE ACUTE
HORMONAL AND METABOLIC
RESPONSE, AND TRAINING-
INDUCED MUSCULAR ADAPTATION.
INTRODUCTION
nterset rest intervals (RI) refer to
I the amount of time taken in
between sets and exercises. The
amount of rest allotted can signifi-
cantly affect performance of subse-
quent sets, the metabolic, hormonal,
and cardiovascular responses to an
acute bout of resistance exercise,
and training-induced muscular adap-
tations. General guidelines recom-
mend at least 2- to 3-minute RI for
multiple-joint exercises and 1- to
2-minute RI for single-joint exercises
Address correspondence to Dr. Adam M.
Gonzalez, adam.gonzalez@hofstra.edu.
Copyright Ó National Strength and Conditioning Association
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
during strength and power training
(i.e., lower repetitions), whereas shorter
RI (i.e., ,2 minutes) are often recom-
mended to enhance muscle endurance
in conjunction with higher repetition
sets (2). However, RI length often de-
pends on several other factors including
training intensity, training goals, and fit-
ness level. Therefore, it is difficult to
precisely define an optimal RI, and it
could be argued that on a global basis,
it may not exist. This brief review will
examine the effect of RI on resistance
exercise performance, the acute hor-
monal and metabolic response, and
training-induced muscular adaptation
in an effort to aid strength and condi-
tioning professionals in selecting the
most appropriate RI for individual
clients.
EFFECT OF INTERSET REST
INTERVAL LENGTH ON
PERFORMANCE
Several studies have shown that the
number of repetitions performed dur-
ing a resistance training bout may be
compromised with shorter RI. That is,
a 3- to 5-minute RI has been shown to
produce less performance decrements
than a ,2-minute RI during com-
pound exercises, such as bench press
or back squat (16–18,23,26,27). Specif-
ically, under conditions where the load
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is held constant (50–90% 1-repetition
maximum [1RM]) and all sets are per-
formed to the point of muscular fail-
ure (i.e., inability to complete an
additional concentric repetition with
proper form), resting 3–5 minutes
between sets allows for significantly
greater repetitions versus resting
1–2 minutes. For example, Ratamess
et al. (17) found that a minimum of 3-
minute RI are necessary to maintain
bench press performance over 3–4
sets at 75–85% 1RM in trained men.
Although many causative factors exist
that contribute to fatigue, neural
fatigue resulting in changes to the vol-
untary activation of motor units can
be impacted by RI. For example,
shorter RI (i.e., ,2 minutes) may
accelerate the onset of neural fatigue,
whereas longer RI (e.g., 3–5 minutes)
may allow for maximal voluntary
activation of motor units and the
maintenance of training intensity and
volume, which seem to be of primary
importance for augmenting strength
and stimulating muscle hypertrophy
(14,21). Therefore, when training for
KEY WORDS:
rest interval; hypertrophy; strength;
metabolic response; muscular
adaptation
65
 Interset Rest Interval
maximal strength and hypertrophy, it
is generally advisable to afford 2- to
5-minute RI in between sets and ex-
ercises to limit the negative effects on
performance and to prevent the need
to lower the exercise intensity during
subsequent sets to sustain repetitions
within the range conducive to the
training goal.
Two key factors, training history and
strength level, can influence the RI
required during resistance exercise and
should be taken into account when pre-
scribing training parameters. Consistent
training with shorter RI may result in
adaptations that allow for training
intensity to be sustained (12). It has also
been shown that stronger individuals
(based on peak power output) were able
to sustain power output over 5 sets of 8
repetitions with 40% 1RM when using
a 2-minute RI, whereas weaker individ-
uals needed a minimum of 3 minutes to
maintain power output performance
(10). Therefore, athletes attempting to
achieve specific training volume goals
may initially need longer RI but may
later adapt so that shorter RI can be
utilized without excessive fatigue.
EFFECT OF INTERSET REST
INTERVAL LENGTH ON THE ACUTE
HORMONAL AND METABOLIC
RESPONSE
It is well-established that resistance
exercise protocols that activate a large
amount of muscle mass and are of suffi-
cient intensity elicit a transient hor-
monal and metabolic response (13).
Several studies have demonstrated that
resistance exercise performed with
shorter RI (,1.5 minute) provokes
a greater transient increase in circulating
hormones, including growth hormone,
testosterone, and cortisol compared with
longer-duration RI (4,9,11,25). Alterna-
tively, Ahtiainen et al. (3) demonstrated
that both 2-minute and 5-minute RI
between leg press and squat exercises
using 10RM elicited significant increases
in growth hormone, testosterone, and
cortisol and found no significant differ-
ence between protocols. Although it has
previously been suggested that transient
elevations of these circulating hormones
(i.e., growth hormone and testosterone)
66 VOLUME 38 | NUMBER 6 | DECEMBER 2016
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
are critical for muscle anabolism, others
have shown that transient increases in
the hormonal milieu after resistance
exercise are not related to exercise-
induced muscle hypertrophy (8). Given
the equivocal nature of exercise-induced
systemic hormonal alterations on muscle
anabolism, the notion that a shorter RI
provides a superior stimulus for muscle
hypertrophy remains questionable.
Shorter RI are also related to increased
metabolic stress, which manifests in the
accumulation of lactate and hydrogen
ions with a subsequent reduction in
pH (8,11). Ratamess et al. (17) observed
an inverse relationship between RI
length and the acute metabolic response.
Shorter RI do not provide sufficient
recovery time between sets to replenish
intramuscular phosphocreatine stores;
thus, the continuation of exercise
prompts an increased reliance on glyco-
lytic energy production. Although this
glycolytically induced metabolic stress
may play a role in hypertrophic adapta-
tion (20), metabolic buildup may com-
promise the ability to sustain repeated
high-force muscular contraction (1).
The notion that a shorter RI
(,1.5 minute) maximizes muscle
hypertrophy based on the hormonal
and metabolic milieu in the postexer-
cise period has recently been
challenged. McKendry et al. (15)
observed a blunted muscle protein
synthesis (MPS) and anabolic intra-
muscular signaling response after sets
of moderate-intensity, high-volume
resistance exercise separated by 1-
minute RI compared with 5-minute
RI, despite a greater testosterone and
lactate response after the 1-minute RI
trial. Notably, participants performed
a significantly lower total training vol-
ume during the 1-minute RI trial com-
pared with the 5-minute RI trial.
Because muscle hypertrophy occurs
as a result of cumulative increases in
MPS with each successive bout of
resistance training, it is plausible that
longer RI would promote greater
muscle protein accretion over time.
It is important to highlight that other
contributing mechanisms of skeletal
muscle hypertrophy exist beyond
hormonal and metabolic changes,
such as stretch and mechanical load.
Although important, no studies to
date have directly investigated these
mechanisms through manipulation
of RI.
EFFECT OF INTERSET REST
INTERVAL LENGTH ON MUSCULAR
ADAPTATION
It is generally well accepted that
manipulating resistance exercise pa-
rameters can influence skeletal muscle
remodeling. Traditionally, shorter RI
have been associated with resistance
training programs focusing on hypertro-
phy, whereas longer RI have been asso-
ciated with programs focusing on
strength. Hypertrophy-style routines
typically involve greater volumes, mod-
erate intensities (,85% 1RM), and
shorter RI (,90 seconds), whereas
strength-style routines typically involve
lower volumes, higher intensities (.85%
1RM), and longer RI (3–5 minutes).
Among the studies that have compared
these 2 styles of training in resistance-
trained individuals, both routines appear
to elicit similar magnitudes of muscle
growth, although strength outcomes
favor the strength-style of training (7).
However, whether the differences in rest
periods per se are responsible for greater
improvements in strength remains ques-
tionable because the subjects were
exposed to a different intensity of train-
ing during working sets.
Few studies have explicitly examined
the influence of RI manipulation on
exercise-induced hypertrophy and
strength improvement. Schoenfeld
et al. (22) demonstrated that a 3-minute
RI elicited greater increases in strength
and muscle thickness compared with
a 1-minute RI after an 8-week total body
resistance training program in young
trained men. Similarly, Buresh et al.
(5) reported greater increases in arm
cross-sectional area after a 10-week
resistance training program utilizing
a 2.5-minute RI compared with a 1-
minute RI in young untrained men;
however, no differences between groups
were observed for strength outcomes.
Robinson et al. (19) also demonstrated
greater strength improvements after
 a 5-week resistance training program
with a 3-minute RI compared with
a 30-second RI in young trained men.
Conversely, Villanueva et al. (24) found
that elderly untrained men achieved sig-
nificantly greater gains in lean body
mass and maximal strength after an 8-
week resistance training program with
a 1-minute RI compared with a 4-min-
ute RI. To further confound matters,
others have found no significant differ-
ence in strength (6,28) and hypertrophy
(3,6) when comparing different RI
lengths in young trained men.
In summary, with the exception of 1
study (24), research has not supported
the hypothesis that shorter RI provides
an advantage for hypertrophy or
strength outcomes. Nevertheless, it is
difficult to distinguish between the ef-
fects of RI per se and the effects of
altered training volume. Rest interval
manipulation may only have minor ef-
fects on muscle hypertrophy compared
with other training parameters, such as
total training volume, which suffers
when RI is insufficient.
PRACTICAL APPLICATIONS
Training intensity and volume seem to
be reduced proportionally as RI length
is reduced during multijoint resistance
exercise. It seems that at least 2–
3 minutes of RI would provide suffi-
cient recovery so as not to compromise
total workout volume and subsequent
hypertrophy and strength outcomes.
For assistance or single-joint exercises,
a shorter RI of 1–2 minutes may suffice.
Moreover, the majority of literature
does not support the hypothesis that
training for muscular hypertrophy re-
quires shorter RI than training for
strength development. However,
training with shorter RI has shown to
promote adaptations that ultimately
facilitate the ability to sustain high-
intensity performance.
The required RI for full recovery varies
depending on several factors, including
training intensity, complexity of the
given exercise, type of muscle contrac-
tion, activated musculature, exercise
order, training status, and strength level.
Additionally, stopping repetitions before
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
muscular failure would allow for a more
rapid recovery between sets compared
with training to muscular failure. There-
fore, rather than prescribing a fixed RI,
it is prudent to recommend that
athletes training for muscular strength
or hypertrophy perform subsequent sets
when psychologically and physiologi-
cally ready. Ultimately, several RIs can
be implemented within a periodized
model to achieve the desired physiolog-
ical adaptations. Manipulation of train-
ing variables including RI is dependent
on the specific training goals of the
individual.
Conflicts of Interest and Source of Funding:
The author reports no conflicts of interest
and no source of funding.
Adam M.
Gonzalez is cur-
rently an Assis-
tant Professor at
Hofstra Univer-
sity in Hemp-
stead, NY.
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