In addition, the activity of some pathways known to blunt anabolic pathways was greater for one minute compared with the five-minute rest. Post-exercise some anabolic pathways were reduced with one minute of rest compared with five minutes. Muscle protein synthesis rates for both groups remained elevated at 24–28 hours post exercise with no difference between groups at this time period. It was found that the rate of muscle protein synthesis from zero to four hours after training was much greater (i.e., double) in the five-minute interset rest group. Muscle biopsies were taken to measure activity of anabolic pathways, and infusion of radiolabeled phenylalanine was given to measure rates of protein synthesis. Rest periods between sets were one minute or five minutes. Subjects performed four sets of leg press and four sets of leg extensions followed by a whey protein drink. Researchers from the University of Birmingham compared the effect of rest period length in 16 male lifters.
A recent study published in the Journal of Experimental Physiology reports the results of a study comparing long and short rest periods. On the flip side, short rest periods are known to accelerate fatigue and limit the number of reps a lifter can perform.
Nevertheless, short rest periods increase metabolic stress in the muscle, and this has been suggested to be one possible mechanism of blood flow restriction to produce muscle hypertrophy. Subsequent research has brought the importance of temporary shifts in hormones into question. In the past, it was touted that short rest periods were associated with greater spikes in hormones such as growth hormone and testosterone. The length of a rest period between sets is believed to be important for muscle hypertrophy.
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