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Choosing the Corret Rest Period for Your Goal
Posted May 13, 2010
How long you rest between sets will determine the amount of muscle recovery you will allow before going on to the next set. This will have an impact on how stressful a session is and how much weight you will be able to move in the upcoming sets.
If you rest for only 30 seconds or less, you will not get full muscle recovery. If you are training for endurance (or even in some cases, to drop body-fat) that is fine. If your goal is to develop strength, longer rests need to be taken. In order to build strength heavy resistance must be used. By taking short rest periods and not allowing your muscle to recovery you will not be able to move as much weight.
The length of you rest between sets should match your fitness goal. In general, short rest periods are used when the goal is increased cardiovascular fitness. With this type of training, the heart rate is kept relatively high, an indication that cardiovascular fitness gains will take place.
However, weight training is not the best way to bring about cardiovascular gains. Aerobic exercise ( treadmill, elliptical, bike, etc.) will cause about three to five times the amount of cardiovascular gains as weight training.
Medium length rest periods of one minute or so are used when muscle gain is your goal. Medium length rest periods result in a blood hormonal response that over time stimulates an increase in muscle size. This also allows enough recovery time so that enough weight can be used to increase strength.
Long rest periods between sets allow for maximal muscle recovery which allows you to lift heavier weight. Long rest should be taken when your goal is an increase in maximal strength.
All rest periods stimulate an increase in muscle size, strength, and endurance. Your rest period determines which of these is emphasized most.
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