Longer Intervals Between Weight Lifting May Build Better Muscle
Conventional weight lifting belief says that short intervals between sets are best for building muscle quickly. However, the findings of a recent study contradict that, and suggest that extended rest intervals between weight-lifting sets may help with muscle growth.
Participants in the study included 16 men who performed resistance weight lifting exercises interspersed with either one minute or five minutes of rest. The researchers did muscle biopsies at 0, 4, 24, and 28 hours post-exercise in order to determine myofibrillar protein synthesis (MPS) and intercellular signaling.
They found that the longer rest period resulted in a 152% increase in MPS from resting levels in the early part of recovery in the group that took longer rest periods. In contrast, the group that took shorter rest periods had a 76% increase.
Researchers from the University of Birmingham conducted the study. It was published online ahead of print on April 29, 2016 in Experimental Physiology.
Previous studies suggest that adding dairy to your diet and taking a probiotic supplement may also help with muscle gain.