If your workout schedule is prepared and you’re ready to hit the gym regularly, you must be introduced to the most effective duration of rest intervals in between different sets and different exercises, as it should neither be too long nor should it be too short.
Ideal rest time in between different sets depends upon the fitness goal, you are targeting : be it building muscles, strength training or increasing stamina. The optimal rest intervals for these different goals are explained below:
If you are aiming at building muscles, then you must go for hypertrophy training. Hypertrophy training includes different sets of 10-12 reps each. To build bigger muscles, go for short rest intervals of 1-2 minutes; it shouldn’t last for more than that. The growth of muscles depends upon the number of anabolic hormones produced by the body after weight training, and 1-2 minutes cause a greater release of hormones than longer rest periods.
If your workout includes heavy weight training for gaining more strength, then the best rest duration in between different sets is 3-5 minutes. To lift heavy weights, you need more energy; and after doing a heavy set of 5-6 reps, you lose a lot of energy at once.
The energy consumed by your body comes from Adenosine triphosphate phosphocreatine system. This system creates energy without any use of oxygen but by using phosphagens, produced by the body itself. This ATP-PC system requires at least 3 minutes’ rest to regain energy for the next set. Therefore, short duration of rest intervals do not work in strength training.
To increase your body stamina, you must cling to short rest intervals in between different sets. This is majorly in the case of beginners, who are lifting light weight and doing 15-20 reps of each set. More reps and light weight is appropriate for building stamina. In between sets, take a rest of only a minute or two. This light moderate training draws much of its energy from aerobic metabolism, therefore, a rest of 1-2 minutes is considered ideal. It gives a kick start to your journey to some heavy weights in near future.
Beginning from increasing the stamina and building the muscles, reach the heights of bodybuilding by following the rights and avoiding the wrongs. Hard work shown in the gym with proper rest intervals will help you grow and gain more strength. Stay fit, stay healthy!
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