What is the optimal rest time to work on endurance?
You should be resting as little as possible.
When performing a CIRCUIT, you should aim to take NO REST between sets or rounds.
When doing MUSCLE splits, keep it between 30-60 seconds. By having such a short rest period, you will be forcing your muscles to adapt to gather more oxygen over a shorter time period.
For endurance, less is best.
Related Questions:
- Should I do total body training for conditioning?
- What is the best split for muscle gain? Can I gain muscle doing full body splits?
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