How much rest should you take between sets?
Does your current workout provide a metabolic or tension stimulus? There’s no magic number! The infamous 3×8 for hypertrophy or 3×15 for definition is NOT the way to go! Your muscles can’t count!
They respond to the stimuli applied, and these stimuli can be TENSION-BASED OR METABOLIC.
Tension-Based Workouts
They are characterized by low repetitions, heavier loads, and longer rest periods between sets.
Metabolic Workouts
They are characterized by high repetitions, lighter loads (compared to tension-based workouts), and shorter rest periods between sets.
Ahhhh, and you’re probably wondering: Which method delivers the best results? 🔉 THERE IS NO “BEST”!
There is, however, an appropriate adjustment to your workout routine! The recommendation is to vary the stimuli to avoid stagnation! Stagnating or hitting a plateau is when we stop seeing progress in our workouts (whether in muscle or strength gains), and this is directly related to muscle adaptation. An adapted body no longer grows!
Ideal rest between sets
As for training to failure… as long as you’re not a beginner or returning after a long period of inactivity, you should reach failure in every exercise.
But you might be wondering: Wait… doesn’t it say how many repetitions to do… 8… 10… 12??? Well… Choose a weight that allows you to FAIL within the predetermined number of repetitions.
For example: if it says 8 repetitions… aim to reach failure on the seventh or eighth repetition… if you fail on the ninth or tenth, increase the weight… if you fail on the fifth or sixth repetition… decrease the weight, okay? 😉
You’re unlikely to find the right weights on your first attempt when doing your workout for the first time… but little by little, you’ll get it all adjusted!
