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Fitness Tips For 12/25/2013
Benefits of Less Rest Between Sets
The typical amount of rest taken between sets of weight work is
usually over a minute and often up to three minutes. Powerlifters in
the middle of a heavy duty workout can take up to five minutes
between maximum load lifts. Sometimes the longer time between sets
is due to gearing up for a hard set but some people spend time
talking or not getting down to business. For a quick boost in muscle
gains, a switch to a shorter rest cycle can cause a nice spurt of
Boyd Epley, founder of the National Strength and Conditioning
Association (N.S.C.A.) notes that the typical amount of rest between
sets is two to three minutes. He also points out that the
neuromuscular system grows accustomed to the same stimulus and
becomes stale. Changing the interval of rest gives the body a new
hurdle to clear. Epley reveals: "By reducing the rest interval to
one minute between sets and using intensities of 50 to 60 percent,
gains that would normally take three or four years are made in four
to six weeks."
Get that - gains that would normally take a year can occur in four
to six weeks when you simply shorten the rest cycle between sets.
That makes it worth the switch.
How long should you allow for a rest period? Your muscles recover
roughly 98 percent of their strength within 40 seconds of a set's
completion. Aim at a 45 to 60 second rest before getting on to the
next set. This will turn up the tempo quite a bit, especially if you
have been taking 2-3 minutes or more between sets.
The short rest time frame approach is not meant to be permanent.
Epley states that the trainee cannot maintain the intensity of this
minimal rest training for more than six weeks. So there you have it,
the parameters for the short set cycle. The one-minute or less of
rest between sets is a great change of pace to put into play for a
month and a half and will yield notable training gains.
This approach should be used as a cycle of six weeks, then you will
need to revert back to the traditional longer rest intervals (two
to three minutes per set). It is a good idea to put this short rest
cycle approach to work a couple of times a year, with the
traditional longer rest period approach the rest of the time. The
short rest cycle is a great way to hit the body with something
different and force some new gains. The use of the minimal rest
intervals also makes the traditional rest routine more productive
when the trainee returns to it.
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Benefits of Less Rest Between Sets
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.