Strength & Power Training Tip
Traditionally, you bang out all the reps each set of lifts before resting for whatever period you've decided. It might be 30 seconds or as long as 3 minutes, depending on the amount of resistance and intensity you're applying. A study published in the Journal of Strength and Conditioning Research suggests resting during sets can produce greater strength and power gains.
Scientists recruited 25 men in their mid-20s with at least 2 years of weight training experience and assigned them to 12 weeks of applying the traditional approach or resting during sets. Intra-set rest produced greater bench press power output and vertical jump height, more dramatic strength gains on both bench and squat, and about the same amount of lean mass as traditional between sets rest.
True Strength Moment: If you've been working the same routine so long that it's starting to feel a little too routine, working in this unique strategy for a couple months might be a great way to breathe new life into your workouts. Experiment with different pacing strategies to keep things interesting week to week.