In that case, resting too long won’t optimally train the specific energy system (i.e., glycolytic) or the specific muscle fibers (type I) needed for that goal. Excessive rest is even more of an issue if you’re trying to build muscular endurance (e.g., through circuit training or high-rep sets). This will help achieve hypertrophy because your muscles will be. When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts. Allow 60-90 seconds between sets for rest. Why? Because any more than that will diminish the amount of metabolic stress that helps to maximize muscle growth. This allows you to work different muscles while allowing time for rest and recovery. If you’re trying to increase muscle size ( i.e., hypertrophy), you don’t want to rest any more than a minute and a half between sets, for example. The reason is that every strength and conditioning training goal has a specific amount of rest for optimal results. I probably spend less than 4 hours a week lifting weights and make so much progress and I think its entirely because I just stopped nerding about everything, lol. Pyramid up to one set to failure, strip set. And when it comes to strength training-or any other kind of training for that matter-unnecessary rest equals slower gains. No strength or hypertrophy days, just pure bodybuilding days all the time. Texting, socializing, answering emails, checking themselves out in the mirrors, checking others out in the mirrors, posting workout selfies, monitoring how many people like their workout selfies-it’s safe to say that the average gymgoer spends way more time “working out” than they actually need to.Īll of that wasted time has a name: unnecessary rest. With the amount of time most people waste in the gym, you’d never guess that “I'm too busy” is one of the top excuses for missing a workout. This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout.
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