Rest time during reps
I was wondering how many seconds of rrst i should use between 2 reps.
I want to gain muscle and the most of the time i can read everywhere that rest is important but there is never written how long it should takes.
It's well known that training in the 8-12 rep range is great for adding inches to muscle bellies but if you want to be able to lift more at those ranges, then you need to get stronger. And to get stronger, you need to train with more weight and fewer reps. Numerous studies support the idea that training with repetitions in the 2-6 range best develops muscle strength. This rep range best produces changes in both the muscle fibers and the nervous system that promote strength gains.
Certain training techniques can help you get stronger faster. But one particular technique stands alone for its ability to help you grow. Finnish researchers studied 16 male athletes after a standard leg workout (four sets of leg presses, two sets of squats and two sets of leg extensions, all for 12 reps taken to failure with two minutes of rest between sets) or a forced-rep leg workout (same exercises, sets and reps as in the standard leg workout, but with 15% heavier weight so athletes would have to rely on assistance from a spotter to complete all 12 reps). The forced-rep program resulted in slightly higher testosterone levels and much higher GH levels. Another study reported that athletes who used forced-rep training lost more bodyfat than those who stopped at failure.
Personally, I've found that a workout program that involves a week or two on low reps/heavy weight then switching to lighter weight/higher reps works best for me. Now if I could only give up beer I'd be set for life!!!! Lol
Basically they last between 15 to 60 seconds. But then again it depends on the intensity of the work out. A workout should always be done until there is a change but not pain.