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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 growth. 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. Submit A Fitness Tip If you have a tip you'd like to share e-mail it to us
Benefits of Less Rest Between Sets

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