![]() The final piece of the puzzle to understand is intensity. Perhaps not surprising when you consider the concept of ‘newbie gains’. Untrained people (gym newbies) seem to make good progress regardless of their rest period. Trained people (those with a decent amount of strength training under their belts) are almost certain to benefit from longer rest periods. Why? It’s simple really, more rest enables a higher total volume.ĭigging deeper, results are more nuanced when you look at trained and untrained people. more than 60 seconds between sets, seem to favour hypertrophy (muscle growth) when compared to rest periods shorter than 60 seconds. So what did they find? At a very high level, it looks like longer rest periods, i.e. From an initial cohort of over 1,000 studies, the criteria narrowed it down to just six. In this case, they looked at all published studies longer than four weeks that measured muscle mass and compared rest intervals of less than 60 seconds to rest intervals greater than 60 seconds where subjects were healthy and injury-free. For the uninitiated, a systematic review looks at all the studies on a particular question that meet some criteria. It’s a simple question with a complex answer.īut by delving into some of the studies investigating this subject, we’ve come up with some useful guidelines.Ī team including internationally-renowned fitness expert Brad Schoenfeld carried out a systematic review on this very question. Using a stopwatch and/or performing the talk test can help gauge whether or not your client’s rest periods are sufficient.If gaining muscle is your goal, how much rest is best? The bottom line is to select rest periods that are specific for your client’s goals and abilities. Longer rest periods are necessary to restore ATP energy supplies back to baseline. ![]() High volume resistance exercise targeting large muscle groups with shorter rest periods has been associated with a large increase in serum growth hormone and testosterone levels, particularly in men.Ĭlient’s seeking maximal strength or power should opt for longer rest periods to ensure each lift is performed as explosively as possible. Conversely, beginning clients or individuals with chronic disease or orthopedic limitations require longer rest periods.Ĭlient’s seeking fat loss should opt for relatively short rest periods to keep their heart rate elevated, thus maximizing caloric expenditure.Ĭlient's seeking hypertrophy should also opt for relatively short rest periods. Generally speaking, fit individuals recover energy stores more rapidly than deconditioned individuals necessitating shorter rest periods. Power adaptations also require relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness.Īll of these recommendations can be modified based on the needs and abilities of your client. Maximal strength adaptations are best achieved with relatively long rest periods, generally 3–5 minutes, depending on the client’s level of fitness and intensity of the exercises. ![]() However, the load, volume, and the current fitness level of the client may require longer rest periods. Hypertrophy is best achieved with relatively short rests periods often ranging from 0 to 60 seconds. However, the current work capacity of the client may dictate longer rest periods if needed. Muscular endurance and stabilization adaptations are best developed with relatively short rest periods generally 0–90 seconds. Rest Time for Muscular Endurance and Stabilization Unfortunately, rest periods between sets are not a simple black and white issue.Īs a fitness professional you'll have to consider several factors such as the client's aerobic capacity, health and injury history, goals, and overall design of the exercise program. By: Brian Sutton, MS, MA, NASM-CPT, CES, PESĪssigning appropriate rest periods are essential for your clients to perform optimally during their exercise program and minimize injury risk.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |