![]() ![]() Waiting for several minutes between sets also allows us to recover a larger portion of our strength between lifts. What happens if we don’t catch our breaths before going to the next set? We might end up being limited by our cardiovascular health instead of our muscular strength. Longer rests are good for several reasons.įor one, they allow us to catch our breaths and settle our heart rate. But how do the rest times factor into the equation? Strength training is all about using heavier weights with low reps and higher rest times in between. Specifically, strength training versus bodybuilding (or hypertrophy). ![]() One way to categorize workout programs is by looking at goals. Longer Rest Periods and Strength Training Let’s kick things off with strength training. We’ll focus mostly on rest times between sets since they matter more when we’re working for specific goals. Knowing how these energy systems work can better tell us how much rest we need to take between both sets and between workouts. Long-distance running will increasingly rely solely on the aerobic, and a deadlift 1 rep max is going to mostly use phosphagen-but there is a large overlap in most cases. Maybe not so much the phosphagen and the aerobic, but in stepping from one “energy source” to the next, your body is using everything at its disposal to keep you going. It’s important to keep in mind that these systems overlap. It powers us over the longer term, and it utilizes carbs, fats, and proteins in order to provide energy-in that order.Īny high-intensity activity or exercise lasting over 3 minutes will tap into the aerobic system- everything endurance based. The aerobic system is the one that most people are familiar with. This is why eating carbs after a workout is important for recuperation and it’s also why it’s sometimes a good idea to take BCAAs around a workout. If you’re training really hard, it’s entirely possible to go through your entire glycogen supply (at least in some muscles). There’s around 300 to 300 to 400 grams of glycogen in your total muscle mass-but this number can increase with more training. It usually kicks in after 30 seconds of exertion and lasts to about 2 minutes. This energy system uses stored glucose from the carbs that you eat in order to power the body. The Glycolysis Systemīut what happens once your ATP is depleted? Then your body switches over to the glycolysis system. Replenishment of phosphagens takes around 3 minutes, but this depends on the individual. This can be thought of as the “burst” energy, so your body doesn’t have a lot of it in its stores-about 15 seconds worth. It comes from the Adenosine Triphosphate Phosphocreatine system (ATP-PC for short), and it uses these phosphagens to create necessary energy very quickly without using any oxygen. The phosphagen system is your short-term, heavy exertion fuel. ![]() To maximize muscle growth and strength gains, it’s important to line up your rest times with your intended goals. Different aspects come into play over the short term, long term, and extended long-term-but the key fact to remember is that everyone needs rest. ![]() There are several different mechanics within our bodies that help us power through workouts and other exerting activities. We’ll look at that below-and more-helping you not leave any gains on the table (or the pillow). Depending on your fitness goals, you’ll be either wanting to wait for shorter or longer periods of time between sets. It’s an entire process that ranges from the moment you set down the barbell, to the next time you pick it up again-whether that happens in 20 seconds or 2 days.Īnd as with most things, there are good and bad ways to go about resting. Rest allows for your body to recuperate and it doesn’t just happen. We work hard and then we play hard, but do we always get enough rest to make up for it? ![]()
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