1, increase muscle strength

Increasing absolute strength, such as the training methods of weightlifters, has always emphasized the long rest time between groups. It is generally believed that the main purpose is to ensure enough rest time, restore muscle strength and ensure that training can be carried out with the maximum training load. The mainstream view is 2-3 minutes. Based on many research conclusions, resting for 2-5 minutes between groups is most beneficial to the increase of absolute strength.

2, increase muscle circumference

According to the recommendation of American Sports Medicine Association, it is better to have a rest 1-2 minutes between groups. Many studies have shown that a break of 1-2 minutes between groups can improve the immediate hormone synthesis reaction.

3. Increase explosive power

The suggestion of American Sports Medicine Association is that the core training group should rest for at least 2-3 minutes and the auxiliary training group should rest for 1-2 minutes.

4, increase muscle endurance

This kind of training generally adopts the training method of 15-20 times per group, and it is suggested that the rest between groups is 1-2 minutes. For schemes with heavy load, such as 10- 15 times per group, it is suggested that the rest time between groups should be less than 1 minute.