Are you using this simple muscle building trick?

Posted at 9:58 on Aug 6, 2010 by Muscle Blog

Chances are that you count sets, reps and the weight you're lifting when you go to the gym.

But what about the rest that you take BETWEEN each set?

A lot of people use this time as an excuse to chat to their mates and don't pay much attention to how long they're resting.

That's a big mistake, according to Muscle & Fitness, as science says that the amount of rest you take between sets can have a big impact on your ability to burn fat and build muscle.

They report on a study that showed subjects who rested for only 30 seconds between sets burned "50% more calories than when they rested for three minutes."

So for burning fat, shorter rest periods are the way to go.

But if you want to gain muscle, then slow down and take your time.

"Researchers from Kennesaw State University (Georgia) found that subjects who rested 2.5 minutes between sets during a 10-week weight-training programme gained twice the arm size compared to a group that rested only one minute between sets. To maximise muscle gains, then keep your rest periods at 2-3 minutes."

It's not just in the gym that timing is important. Timing your creatine and protein intake, say Muscle & Fitness, can also make a big difference:

"Researchers from Australia's Victoria University discovered that when trained males followed a 10-week weight-training programme, and consumed a supplement containing creatine, protein and glucose immediately pre- and postworkout, they gained almost double the muscle mass and lost 3% more bodyfat than trained men who followed the same programme but took the supplement before breakfast and bed."

Editor’s note:  Taking Cyclone before and after your workout is one of the easiest ways to get faster muscle-building results. Along with creatine and whey, you also get HMB, Glutamax® and Beta-Ecdysterone, all of which were given top marks in an independent review by Muscle & Fitness magazine.

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