Remember those gains right after you first discovered the weight room? Hard training athletes with significant resistance training experience have to work a lot harder to build more muscle size and strength. A study published in the Journal of Strength and Conditioning Research has a tip you might want to add to your greater gains tool kit.
Twenty one young male subjects took on a weight training program with 3 total body workouts per week. Each of the 7 exercises involved 3 sets of 8 to 12 reps maximum. The only difference between groups was 1 minute of between sets rest versus 3 minutes. After 8 weeks, tests showed maximal strength for 1 rep max squat and bench was significantly greater for subjects using the longer rest interval. Muscle thickness was also significantly greater for subjects employing 3 minutes of between sets rest.