Rest Between Sets

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!

When Will the Results be Visible?

As the third week of the 2017 Tabata Challenge has started, some might be asking how long before results are visible. At this point you are certainly seeing an increase in repetitions. You feel stronger because you are stronger. Pull-ups may still be a bit rough, but you are doing more than at the first of the month. Push-ups and squats are being cranked out at a faster pace and with better form. Of course, you have dropped a few pounds. But, when will they start to see how hard you are working?

                Meanwhile you’ve been watching commercials and ads about quick weight loss and dropping sizes and shrinking this and that … stay strong! You are making progress. Things take time. Your discipline and grit will pay off.

                You have to keep several variables in mind. While you’re losing body fat you are also gaining muscle. Muscle is heavier than fat, so your fat loss is going to clearly be offset by muscle gains. Both of which are happening at the same time.

                That being said, most people who are exercising regularly and eating a healthy, not hefty, but healthy diet can expect to lose an average of 2 pounds each week. This puts me right in line with what we are talking about. Coming into the third week I am down six pounds. Just on the far side of the bell curve, but not unexpected.

                The question still remains is when our friends, coworkers, classmates, and others will do a double take. At four weeks you will certainly see changes when you look in the mirror. You already see changes in your physical performance when doing your workout. In week four you will certainly see the difference in your reflection.

                At around week eight your friends should be taking note of your new physique. It is far more noticeable now. Not just in your posture, your walk, or your confidence, although those features will absolutely benefit. Friends are going to see that your shirts fit differently and your pants are filling out with firmer flesh. The reality is that you may have to start buying new clothes to fit your new body.

                Keep training and eating smart and, from 12 weeks on, the rest of the world will notice. The barista who sells you your coffee will see you’ve changed. The rest of your office will see.The infographic below I found will summarize this nicely.

                All of this attention is really great. The truly important thing to recognize is that, from day one, you are worth every bit of what you are investing in yourself. You are making the greatest investment in the most important person, yourself.

                From the No-Cost-No-Frills-No-Excuses Basement Gym, Train hard. Train safe. Train smart.