Who are you? You are an athlete training for muscular size and/or to increase your ability to apply near maximal muscular force over a time period. 2 A higher testosterone level equates to greater gains in strength.
REST TIME HYPERTROPHY FULL
Full recovery allows you to produce the greatest muscular force possible for each set performed, and thus receive the greatest absolute strength gains from your training.Īnother good reason for this rest interval is that when combined with heavy training loads, it appears to produce greater testosterone levels in experienced strength athletes incorporating large muscle group exercises in their training. One reason for this longer rest is to allow full phosphagen recovery before you begin the next set. Your optimal rest period range between sets is 3 to 5 minutes. Weightlifters, powerlifters, sprinters, football players, sprint cyclists and any other athletes in a sport emphasizing high intensity/short duration activities, this is you! Optimal Rest Period Muscle hypertrophy and endurance are not your primary concerns. You are training for explosive, low repetition activities of short duration. Absolute Strength Athletesįirst, let's define who you are. I have grouped the information by training goals in order to make it more reader-friendly. Let's take a look at some of the facts about rest intervals. We know that it takes 2.5 to 3 minutes for the phosphagen (Creatine Phosphate / ATP) stores to fully recover from a set of intense exercise 1.Ĭontrary to what you might think, resting for this time period to allow complete phosphagen recovery is not optimal for all athletes. Optimal rest periods between sets can vary from 30 seconds or less up to 5 minutes!
So what is the trick to get the most out of your rest? Well, it depends on your training goals and level of conditioning. Chances are, you are not optimizing this crucial variable. Rest periods between sets is an integral and often overlooked contributor to the success of any strength training program.
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