Thursday, August 4, 2011

Rest Periods

How much rest do you need between sets?  Very few people actually time their rest periods.  Most people  just guess or start the next set when they feel rested.  But recently, studies have shown that there is actually more science involved than we actually first believed.  The amount of (or lack of) blood lactate concentration dictates the physiological changes in the muscle.

For increases muscular endurance, you should rest about 30 seconds between sets.  Also, circuit training or boot camps are similar to this style: lots of work and very little rest.

On the other hand, if your training goal is hypertrophy (an increase in the size of a muscle), then resting 60 to 90 seconds would be optimum.  Multiple sets of the same exercise along with 2 or more exercises targeting the same muscle group will effectively produce hypertrophy.

Finally, a training goal of strength/power would require even more rest.  It normally takes 3 to 5 minutes for complete ATP restoration so that is about the time you should rest between sets if strength/power is your goal.

As with all exercise, beginners should exercise with caution.  Always listen to your body and take some extra time if necessary.  Happy lifting!!

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