Evaluate Your Resting Periods
rule of thumbAs a rule of thumb, the closer a repetition gets to the 1-RM (single repetition maximum); the more the rest period between reps should increase. Most literature states as follows: As strength gains increase, rest periods also increase, which result in the relative training intensity. This means that the more weight one lifts the less repetitions he will perform, thus higher recuperation periods will be needed.
a little body scienceIntroducing magical formulas in bodybuilding is a waste of time, but a certain explanation should be given on why well timed rest periods are important between repetitions. Available research explains the stated theory (as strength gains increase, rest periods also increase) by saying that ATP (which is the primary source of energy taken from the body) actually requires 3 to 5 minutes to recover, and carbohydrates (secondary source of energy) recovery occurs within 8 minutes. Both directly influence subsequent exercise intensity. ATP is used when performing short intense exercises while carbohydrates are used when performing lower intensity and longer time periods.
High intensity exercises also result in lactic acid and hydrogen ion accumulation. This intensity can disrupt necessary proteins, minerals and phosphate ions resulting in a lowered intracellular pH. In short, these disturbances can contribute to muscle fatigue, which does not allow maximal performance in a workout.
practical resting periodsIn practical terms, let's categorize rest periods by type of exercise and numbers of repetitions performed. For example, when lifting very heavy weights for three to six repetitions, a rest period of at least 3 to 6 minutes is adequate between each set. When training heavy , the number of sets should vary between 6 and 10 by body part. For example, if training the chest with heavy weights, a lifter should perform 6 to 10 sets of 3 to 6 repetitions, with a rest period of 3 to 6 minutes between sets.
When training for definition, usually with lower weights and a higher repetitions, rest periods can be anywhere between 1 to 4 minutes. For example, when training light for the chest, a trainer should perform 10 to 14 sets of 10 to 15 repetitions, with rest periods of 1 to 4 minutes.
Hopefully these basic resting periods will help improve everybody's training efficiency to grow muscle mass. Remember, each and every one of us has different muscle tissues and each body functions differently, therefore adjust weights and rest periods accordingly for appropriate recuperation.