3/12/2023 0 Comments Rest time hypertrophy![]() Given the metabolic role of GH, it’s unsurprising that GH release is enhanced under acidic conditions and that lactate and GH responses to exercise are significantly correlated. Higher blood lactate levels create more acidic conditions. Training with a high work:rest ratio creates a large, immediate demand for energy and increases lactate. ![]() However, despite its name, “growth hormone” does not just impact growth. Originally, short rest periods were promoted as superior by the scientific community for hypertrophy based on data showing high volume training paired with restricted rest (the highest work:rest ratio) produced the largest acute growth hormone (GH) response. To do this, we’ll need to understand how we got to the modern concept of resting longer being superior for hypertrophy, from where exercise science used to be – believe it or not old recommendations were to rest for shorter periods for hypertrophy – and also discuss the nature of fatigue. We’ll dive into this, and you’ll finish this blog with a nuanced understanding of rest periods, fatigue, their impact on hypertrophy, and ultimately, understand more than “short rest periods are bad”. That said, just because this isn’t fully understood, doesn’t mean there isn’t a hypothesis consistent with the data. That’s exciting, as it means there’s more to learn about the nature of fatigue and hypertrophy. I’ve discussed this with other researchers (shout out to James Krieger much of this is based on our discussion in Norway a few years back and his writings) without coming to a definitive answer. We received a great question recently: “How do we reconcile studies where rest-pause and drop sets produce similar hypertrophy as straight sets, and data showing short rest periods produce less hypertrophy than longer?”
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