![]() ![]() It’s about continually adding more weight to the bar over time on all of your exercises and steadily improving upon the previous week’s performance.Įvery time you enter the gym, your goal is simple: to maximize the amount of tension and overload that you place on your muscles during every single set. ![]() When it all comes down to it, building muscle is ultimately about progressive overload. You should simply listen to your body and perform your next set once you feel both physically and mentally prepared to perform that set with optimal strength and focus. However, if you do feel that you require a bit more rest on a particular lift, or if you’re performing a very small isolation movement and feel fully recovered after only 1 minute, that’s okay too. If that means resting 3 minutes after a set deadlifts, 2 minutes after a set of dumbbell rows or 1.5 minutes after a set of lateral raises, that’s totally fine.Īs a general over-arching guideline, you’ll probably find that a rest period anywhere between 1.5-3 minutes is appropriate for most lifts most of the time. You should rest as long as you need to in order to feel fully recovered from the previous set, and to where you’ll be able to execute the next set with maximum performance. So, What Is The Ideal Rest Time Between Sets Then?Īs you can see, trying to prescribe one single resting period to every person in every situation simply makes no sense, as it is a highly situational thing.įor that reason, the answer to the question of how long to rest between sets is simply this… In short, larger compound exercises will require a longer rest time between sets, while smaller isolation lifts will require less rest time between sets. The more muscle groups that are involved in a particular exercise and the more total weight you’re lifting, the more rest time between sets will be required to maximize performance, and vice versa.Ī set of deadlifts is obviously going to take more out of you than a set of dumbbell presses will, while a set of dumbbell presses will take more out of you than a set of tricep pushdowns will. In addition to bottom line training intensity, the specific exercise that you’re performing will play a big role in determining how long to rest between sets. How Exercise Demand Affects Workout Rest Time In short, a higher level of training intensity will require a longer rest period between sets, while a lower training intensity will require a shorter rest period between sets. Performing a set to the point of all-out muscular failure will tax your muscles and nervous system much more heavily than a set performed several reps short of failure, and this will of course affect how long it takes you to properly recover. The specific workout style that you personally use will have a significant effect on your rest time between sets, since higher levels of training intensity will naturally require more rest, and vice versa. Other programs will fall somewhere in the middle. Some programs use a lower volume/higher intensity approach (fewer total sets but with more effort exerted per set) while some call for a higher volume/lower intensity approach (more sets but with less effort exerted per set). There are many different styles of bodybuilding training out there, each involving differing levels of training volume and intensity. How Training Intensity Affects Workout Rest Time More specifically, it will be heavily influenced by your level of training intensity as well as the demands of the specific exercise you’re performing. ![]() You can’t just take one prescribed time frame and apply it across the board on every set of every exercise, since the amount of rest you’ll require is highly situational and can differ from exercise to exercise and from workout to workout. Let’s go over it… How Long To Rest Between Sets For Maximum Muscle GrowthĪlthough most people out there will try to give you one exact “ideal rest time between sets” that you should abide by 100% of the time, the real answer to this question is that there is no one single answer. Some will tell you to rest 1 minute, others will say 90 seconds, and others may recommend upwards of 3 minutes or more…īut what IS the ideal rest time between sets to build muscle and gains strength as effectively as possible? You’ll hear all kinds of recommendations on this one that vary all over the map… Once you’ve mapped out all of the exercises you’ll be performing in your workouts and have put them in the proper order, the next question to answer is how long to rest between sets for the best results.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |