![]() ![]() Athletes whose sport demands 1 to 3 minutes of all out effort with little or no rest may benefit from a work-rest ratio of 1:1 or slightly higher. This means that you spend the same amount of time resting as it took you to complete the previous set. Your optimal rest period range is 30 to 60 seconds.Īnother way to look at this is to shoot for a work-rest ratio of 1:1. Bodybuilders, fitness buffs, long-sprint runners/swimmers/cyclists, wrestlers, soccer players, and sports similar in intensity, this is you! Optimal Rest Period 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. 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. Prescribing the appropriate rest interval does not ensure a desired outcome if other components such as intensity and volume are not prescribed appropriately.Rest periods between sets is an integral and often overlooked contributor to the success of any strength training program. In summary, the length of the rest interval between sets is only 1 component of a resistance exercise program directed toward different training goals. When training for muscular endurance, an ideal strategy might be to perform resistance exercises in a circuit, with shorter rest intervals (e.g., 30 seconds) between exercises that involve dissimilar muscle groups, and longer rest intervals (e.g., 3 minutes) between exercises that involve similar muscle groups. Shorter rest intervals of 30-60 seconds between sets have been associated with higher acute increases in growth hormone, which may contribute to the hypertrophic effect. When training for muscular hypertrophy, consecutive sets should be performed prior to when full recovery has taken place. When training for muscular power, a minimum of 3 minutes rest should be prescribed between sets of repeated maximal effort movements (e.g., plyometric jumps). However, when testing for maximal strength, 1-2 minutes rest between sets might be sufficient between repeated attempts. For loads less than 90% of 1 repetition maximum, 3-5 minutes rest between sets allows for greater strength increases through the maintenance of training intensity. When training for muscular strength, the magnitude of the load lifted is a key determinant of the rest interval prescribed between sets. The purpose of this review was to discuss these factors in the context of different training goals. The length of the rest interval is commonly prescribed based on the training goal, but may vary based on several other factors. A key factor that determines the ability to sustain repetitions is the length of rest interval between sets. However, whether maximal strength gains are achieved may depend on the ability to sustain a consistent number of repetitions over consecutive sets. Research has indicated that multiple sets are superior to single sets for maximal strength development.
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