This is the time needed to allow your phosphagen system to recover – maybe not fully but just enough. Rest periods in the 2-5 minute range is ideal. Hypertrophy blocks inside the BarbellSTRONG coaching programs are usually 60-90 seconds.ĭesired outcome: Maximal strength or power The goal here is to deplete your glycogen stores as much as possible during the working sets and give you enough recovery time to hit the next set. Rest periods between 30-90 seconds is the sweet spot. The outcome you desire dictates the rest periods, and it may very well change throughout the workout.ĭesired outcome: Build muscle and create shape Are you going for a one-rep max (1RM)? Are you chasing the ‘pump’? Is the goal to build muscle (a la bodybuilding style?) When it comes to choosing the best rest periods for your workouts, consider the goal. Your body can use more than one energy system at a time but usually there’s one major doing the work. The usage and depletion of your phosphagen and glycolytic energy systems.
Metabolic stress is a physiological process. This is also why you feel sore after a workout. Little micro tears in the muscle fibers that are then repaired and restored. Muscle damage is what happens when you lift. It’s how you load the musculoskeletal system – your tendons, muscles, and bones – that creates mechanical stress. Mechanical tension or stress refers to the time your muscles spend under load and in a range of motions. The most optimal rest period for muscle growth Most people overestimate the time they’ve spent resting between sets and end up doing too much for the goal they’re trying to achieve, or not resting long enough between sets. Rest periods are the most underrated training variable yet an easy one to track. If you train with me in-person or through BarbellSTRONG coaching (BSC), my 4 month online strength & hypertrophy program, you’ll always know exactly how long to rest between sets.
0 kommentar(er)
