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!

Depression and Amino Acids: The Natural Fight

Image Credit: iStock/Cosmin 4000

Depression is a serious issue. This mental disorder effects approximately 9.9 million people in the USA today, according to psychiatric studies. These particular amino acids are integral in the production of mood enhancing neurotransmitters.

We have known for since 1974, from the study conducted by Prange AJ et al, that low levels of specific neurotransmitters (NTs) are linked with depression. These NTs are norepinephrine, serotonin, and dopamine. Deficiencies in these NTs play a significant role in a number of disorders. A number of the disorders that can arise include:

·         Depression

·         Anxiety

·         Panic attacks

·         Insomnia

·         Irritable bowel

·         Hormone dysfunction

·         Eating disorders

·         Fibromyalgia

·         Obsessions

·         Compulsions

·         Adrenal dysfunction

·         Chronic pain

·         Migraine headaches

·         Early death

That is quite a list. Yes, it is also very dramatic. Depression is a deeply damaging, crippling disease. A disease that currently fuels an $14.5 billion-dollar research and treatment industry. Experts agree that the costs will balloon to $16.8 billion by 2020 and $18.3 billion by 2025. These costs are not likely to be deferred to any philanthropic organization. Bill and Melinda Gates are not are not about to fork over a few billions to defray the medical morass in which we find ourselves. No, this sad news must be faced directly. Or, perhaps, nutritionally. If we truly are what we eat, then what are the alternatives?

Some of these NTs are what is known as catecholamines. This classification of NT indicates that the compound is released during times of stress. Think ‘fight or flight,” high stress at work or home, strenuous exercise. Just about most any activity or event which will put your system into a high-alert status is one in which your system will produce these catecholamines, these NTs. Those NTs are:

·         Dopamine

·         Epinephrine

·         Norepinephrine

The other amino acids which multiple studies have indicated as capable in fighting depression are:

·         L-Arginine

·         L-Citrulline

·         L-Ornithine

·         L-Tyrosine

·         GABA (Gama-Aminobutyric Acid)

·         Glutamate

·         L-Theanine

·         L-Typtophan

·         Serotonin (NOTE: This is not an amino acid, but it has been listed as a separate compound that is supplemented along with amino acids

This is it. 12 amino acids that have been shown in several international studies to improve mood, motivation, shore up determination, and assist in a multitude of mental functions for which people seek medical help. Let’s go over these compounds to learn about how they help our mental functions.

Neurotransmitters are, in short, how our brain cells and nerves cells communicate. NTs are released into the gaps between the nerve endings. These chemicals are then absorbed by the receptors on other nerve endings to complete the communication. These nerve endings, by the way, are called dendrites. Dendrites are coated with a protective material called myelin. This sheathing protects nerves, gray matter – like the brain – from our immune system.

What are these aminos? Where or how can we get them into our diet regularly? More to the point, what do each of these compounds do? Scientists have identified eight amino acids and one specific neurotransmitter, all of which we can safely supplement or find in our regular diets (dietary sources are ALWAYS preferable).

Let’s take a quick look at what those eight aminos and one NT are. I hope that the chart below will help. The intent is that you can print it out and use it as a reference.

                                                                                

	Function	Side Effects	Source
L-Arginine	Changed into nitric oxide (NO). NO improves blood circulation by relaxing blood vessels.	Side effects may include; low blood pressure, bloating, diarrhea	Turkey, Chicken, Pork Loin, Pumpkin Seeds, Peanuts, Dairy
L-Citruline	Gets converted into L-Arginine. Made by the body. This may be a better supplemental amino since it gets metabolized into Arginine.	No side effects have been reported, but, if you take nitrates for heart disease, talk to your doctor first.	Dark Chocolate, Walnuts, Spinach, Watermelon, Citrus
L-Ornithine	Primary role is in the urea cycle. It helps to clean out and support the health of the liver. It also aids in healing process and sleep.	None	This is made by the body, it is a non-essential amino acid. During times of stress supplementation can help.
L-Tyrosine	Used in making: Dopamine, Adrenaline and Noradrenaline, Thyroid hormones, and melanin.  It may improve mental functions during times of increased stress according to studies.	None	This is made by the body, it is a non-essential amino acid. Produced from dairy products. The word "tyros" is Greek for cheese.
GABA	A neurotransmitter which sends and regulates chemical messages in the brain and nervous system. Lowers anxiety and aids the sleep process.	Side effects may include; Upset stomach, headache, sleepiness, muscle weakness	Fermented foods and foods high in flavanoids (berries, citrus fruits, apples, pears, tea, wine)
Glutamate	Excitatory neurotransmitter that is important to memory, a GABA precursor, in foods improves gut function, improves both appetite and satiety, boosts immunity, cell longevity, bone health, and muscle function	In excessive amounts, it has been linked to some depressive disorders, cancer issues, migraines. The WHO Organization has concluded that glutamate is safe as a food additive.	Non-essential and from food sources. It is found in high protein foods like meat, chicken eggs, tomatoes, and cheese
L-Theanine	Reduces anxiety and stress, increases/improves brain function, improves cognitive function of caffeine on the brain, protects circulatory system, improves stress resistance, may reduce some symptoms of depression	No side effects of its own; however, it can lower blood pressure. If you are taking blood pressure medicine, talk to your physician first and be vigilant.	Tea leaves, Green Tea, bananas, chicken, brown rice, potatoes
L-Tryptophan	Precursor for niacin, melatonin, serotonin. Good for overall mood and sleep.	Side effects may include; belching and gas, dizziness, drowsiness, and dry mouth.	Pumpkin seeds, soybeans, cheeses, lamb, beef, pork, chicken, turkey, tuna, eggs
Serotonin	Plays significant role in digestion, blood clotting, bone density, sexual function, and mood. Low serotonin levels have been identified in many people with depression.	Side effects may include; Drowsiness, nausea, dry mouth, nervousness, and dizziness	Eggs, cheese, pineapple, tofu, salmon, turkey