HOW LONG SHOULD I BE RESTING FOR?
SWIPE, SWIPE, SWIPE!
We talked rep ranges last time out, so with those now in the programme, how long a rest should we be looking at taking when implementing them in our training?
Shorter rest periods are required when working in the higher rep ranges - and specifically when targeting muscular endurance.
Most of the energy your body consumes during endurance training comes from your lactate & aerobic systems - and is one of the reasons why you feel the burn in those higher rep ranges from the build up of lactic acid.
When training for endurance, a 1:1 or 1:2 work-rest interval ratio is most efficient to help improve your body's lactate threshold. So as a usual strict set of 15-20 reps should take you between 45s & 1 min to complete, you should be looking at resting for between 45s & 2 mins.
A slightly shorter rest period is required for those working within hypertrophy focused rep ranges.
Most of the energy your body consumes during hypertrophy training comes from your ATP-PC & glycolytic system. With an additional energy system taking part in all the fun & games, your muscle groups are able to recuperate at a faster rate.
Extended rest times are most beneficial to those specifically focused on strength & power training.
♂️The energy needed during traditional strength training & the short, powerful rep ranges comes from your ATP-PC system, which takes at least 3 minutes to fully replenish & fire on all cylinders once again.
Remember, keeping tabs on the timing of your rest periods during workouts will boost the intensity of your sessions, improving performance & utilising your time spent in the gym as best as possible!
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