How Many Days a Week Should You Lift?

Judge 2010 Study: The Effect o Recovery Time on Strength Performance Following a High-Intensity Bench Press Workout in Males and Females

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

Hypertrophy Training (HT) 3 sets of 10 reps with 90 sec rest
Strength Training (ST) 7 sets of 3 reps with 3 min rest


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Does Building Up Metabolites Help Build Strength?

Schott 1995 Study: The Role of Metabolites in Strength Training

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

Intermittent Contractions (IC) 4 sets of 10 reps with 3 second long reps (70% 1RM)
Continuous Contractions (CC) 1 set of 4 reps with 30 second long reps (70% 1RM)


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Does Electrical Stimulation Work?

Gondin 2005 Study: Electromyostimulation Training Effects on Neural Drive and Muscle Architecture

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

Electrical Stimulation (EMS) 40 reps quad stimulation over 18 minutes
Control Group (CON) nothing


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Voluntary Effort Limits Growth

Ruther 1995 Study: Hypertrophy, Resistance Training, and the Nature of Skeletal Muscle Activation

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training stimuli:

Voluntary Effort (VOL) 3-5 sets of 10 reps
Electrical Stimulation (ES) 3-5 sets of 10 reps


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Should You Rest During Your Sets?

Goto 2005 Study: The Impact of Metabolic Stress on Hormonal Responses and Muscular Adaptations

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different resting protocols:

No Rest (NR) 3-5 sets of 10 reps at 10RM with 1 min rest between sets
With Rest (WR) 3-5 sets of 10 reps at 10RM with 1 min rest between sets AND 30 sec rest after rep 5


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Continuous Lifting Better for Strength than Intra-set Resting?

Rooney 1994 Study: Fatigue Contributes to the Strength Training Stimulus

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

No Rest (NR) 1 set of 6-10 reps using 6 RM and no rest
Rest (REST) 1 set of 6-10 reps using 6 RM and 30 sec rest between reps


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