We
have selected the routine, that select pattern of sets and repetitions that is
going to drive us smashing through the wall. We are going to shred the edge of
the envelope and become a new beast. A beast the likes of which has never been
seen before. Tight sinews, bulging muscles, veins as thick as garden hoses.
People will look on in awe as this chiseled, rock-like God walks the streets
with them.
One
factor in your routine remains unaccounted. How long to rest between sets? Why
does it matter? Alright, two questions remain unanswered. Does it matter?
How
long to rest between sets? Why does it matter? Alright, two questions remain
unanswered. Does it matter? THREE! Three questions left unanswered!
How
long to rest between sets? Why does it matter? Alright, two questions remain
unanswered. Does it matter? Before this looks like a Monty Python sketch, there
are three questions that will be addressed here. How long to rest between sets,
that it does matter, and why it matters. No matter what you are doing rest and
recovery does matter.
We
can break this down to the very basics of short, medium, and long rest periods.
Back when I started powerlifting, stories circulated of “old time” lifters who
would squat all day. Their workouts would last 6 to 8 hours. The breaks they
took between sets were in the range of 30 to 45 minutes. During which time it
was alleged that these elite lifters also drank a quart to a gallon of milk.
These
stories remain just those, stories. Although, on some of my freer days, I have
been known to take a protein shake to the gym and squat or deadlift for 30
minutes to an hour. But that kind of regular routine is ridiculous. That time
does not exist in the schedule.
What
we can do is consider the long break at 3 to 5 minutes between sets. This
longer period has been found in several scientific studies and anecdotally to
have superior results in several areas that weight lifters consider highly important.
This allows for higher time under tension through a greater overall number of
repetitions per set. This results in deeper muscle density, more gains in
strength, and greater gains in size. Along with these studies found overall
increases of power. The key pattern found in this is 3-5 sets of 4-6
repetitions per set.
The
short range is measured at 30 to 1 minute. Some studies and lifters will carry
this out to 90 seconds, but for this piece we will limit the short range to 1
minute. This is more for endurance trainees and is often found coupled with
higher repetitions. Reps in the range of 15 to 20 are what I mean by higher
reps.
The
energy source for this range is oxygen burning carbohydrates and fat. This is
aerobic. This type of lifting will burn more bodyfat while exercising. Your
body will become more adept at processing and removing lactic acid. The benefit
for doing aerobic lifting is that by building muscle strength and density your
resting metabolism will be much higher. This is just how it works by increasing
lean muscle mass. The higher resting metabolism will burn far more calories in
between workouts than you burned during your workout. It is worth doing.
High
repetition lifters are looking primarily for endurance and long performance.
One often understated technique combination that can be used with the weights
at this level is speed reps and pause reps. To illustrate these two let’s
consider the bench press.
Once
you are settled in with the proper form, you lower the weight to the point that
it is just tickling your skin at your diaphragm. Hold the weight at that point
for 2 or 3 seconds. This allows you to have total control of the weight and to
eliminate the bounce reflex that most lifters rely on to get out of the sticking
point of most compound lifts. When you push the bar, do so explosively. Repeat
each press with this same technique. The explosive press will fire more muscle
fibers than what are needed to move the weight, researchers have found.
The
midrange rest period is 1 to 2 minutes. I average that at 90 seconds, mentally
that feels right for me, but you go with whichever end of that spectrum you
choose.
The
number of sets is 3 and the repetition range is 6 to 12. For me, I do 10
repetitions.
This
rest range allows the Adenosine Triphosphate Phosphocreatine (ATP-PC) and the
glycolic systems to recover enabling another set. According to Oxford Reference
(www.oxfordreference.com) the
Phosphagen System is described as follows:
The quickest, and most powerful source of
energy for muscle movement. The phosphagen system is a form of anaerobic
metabolism. It uses creatine phosphate to generate ATP (adenosine triphosphate,
the chemical which provides energy for all body processes). Unfortunately, it
will support activity for only about 10 seconds, just enough time for top-class
runners to complete a 100 metre sprint. Although the phosphagen system produces
only a little ATP, it generates energy very quickly. This provides the maximal
power needed for short bursts of activity, such as when a sprinter explodes out
of the blocks, or when a weight-lifter performs a clean-and-jerk. Creatine
phosphate is stored in muscle and its depletion causes fatigue. Dietary
supplements which increase creatine phosphate levels in muscles may delay
fatigue and improve the explosive power of sprinters and other athletes. See
also creatine.
Basically,
ATP-PC is a short burst, explosive energy source. It’s used and it’s done.
ATP-PC is recovered through the mid and long rests.
History
shows that the midrange rest has built bigger lifters. Why? This time range riggers
the body to release anabolic growth hormones and responses. Testosterone and
Human Growth Hormone are the two primary anabolics in this release. According
to Kraemer, et al 1990 and 1991, it is the midrange resting period that triggers
the greatest release of the anabolic hormones naturally.
What
some may see as a negative, muscle fatigue, is a benefit. The lactic acid
building up in the muscle is one of the causes of fatigue. It is also necessary
for both strength gains and growth. That is good news per NCBI.
Long
rest periods of 3 to 5 minutes let you recover more effectively between sets.
This comes out as more repetitions completed in each set. Mathematically, yes
math, that is far more time under tension as there are far more repetitions
completed. This greater number of reps completed per set allows for more weight
increases in a shorter time period. Consider the scenario that 3 sets of 10
reps is when we increase the weight by 10%. The greater rest period allows more
recovery. This brings us to more repetitions. Which, as you can see, brings more
weight increments sooner.
One
technique that works well with this is working alternate muscle groups.
Consider doing bench press and bent row, biceps and triceps. I will also
combine squats with shoulders and leg isolations. Switching between sexercises
allows recovery. Doing one exercise while recovering from another keeps your
heart rate up. Another benefit from combining alternating muscle groups is the
feeling of the “pump” as the area is filled with blood. I promise you, that
pump is awesome. Plus, the extra blood flowing through is bringing in nutrients
and bringing out lactic acid and other waste.
Let’s
look at some of the benefits in a quick list:
Short
– 30-60 seconds
Aerobic
Aspect
Increased
Resting Metabolism
Remove
Lactic Acid
Long,
Lean Muscles
Mid
– 45 to 120 seconds
Gains
in Strength
Gains
in Growth/Muscle Size
Increase
in Hormone Production
Long
– 3 to 5 minutes
Quicker
Weight Increases
Faster
Strength Gains
Power
Increase
There
it is, friends, the long and the short, as it were, of taking breaks between
sets. This should enable you to better design your lifting regimen to achieve
your goals.
Train
hard! Train smart!
