Burly men at sea sales5/28/2023 ![]() ![]() You have to consider your body’s response to exercises and training as well while making such decisions. For example Īgain, these are just guidelines and they are not set in stone! Compound movement versus single-joint movement and heavy weight versus light weight are just a few of the factors that make it difficult for us to make exact guidelines for our rest periods. The type of exercise and the intensity (how heavy it is) play a big role in determining the appropriate rest times. But that doesn’t mean short rest periods can never be used. This is why longer rest periods are the winner here. If you start your next set while experiencing high levels of CNS fatigue, you will not be able to achieve full motor unit recruitment in your muscles, which in turn won’t allow you to maximize hypertrophy. But since shorter rest periods are more aerobically demanding, the fatigue caused on the CNS is more. Not only would it negatively impact your strength, but it would also end up causing a higher amount of Central Nervous System (CNS) fatigue. If you think you could counter this problem by performing more volume with shorter rest periods, here’s why it wouldn’t work so well. Thus, in the tradeoff between volume and metabolic stress, choosing to perform more volume led to better gains. If not, just scroll down to continue reading! Liking the content? Subscribe below to be up to date with Body Mind Quotient. This study lasted for 8 weeks and the following was its conclusion: The individuals who took longer rest periods saw more muscle growth and strength gains than those who took shorter rest periods.Īnother study from 2016 had similar conclusions where the subjects saw the best results when they took rest of at least 3 minutes between heavy compound movements. To be precise, the short rest periods were 1 minute long while the long rest periods were 3 minutes long. People were split into two groups for this study those who took short rest periods and those who took longer ones. Brad which discussed this situation in detail. In 2016, another study was published by Dr. It wasn’t long enough until further studies were undertaken and finally a conclusion was made. What was better for hypertrophy? Was it achieving more metabolic stress with the short rest periods or was it performing more volume with longer rest periods? Since both sides had a valid argument, the situation just got even more confusing. Brad Schoenfeld’s 2010 study which showed that metabolic stress is one of the main drivers of muscle growth. In simple terms, metabolic stress is the burn. In the same way, the people who supported shorter rest periods defended their claims by saying that the shorter rest periods resulted in more ‘ metabolic stress’. If you have been training even for the shortest amount of time, you will know that you cannot lift as heavy or perform as many reps in the set following a short rest interval when compared to a longer one. The people who favored longer rest periods had a valid reason. They feel that long rest periods are beneficial to their training and the only way to go. While on one hand, we have people who favor short rest periods, on the other hand, some barely break a sweat in their workouts. But is this really the best for optimizing hypertrophy? To achieve these sensations, bodybuilders leaned towards taking short rest periods. Thanks to years of bodybuilding wisdom being embedded in our brains, we all feel that a workout is ‘effective’ only if we sweat it out, feel a crazy burn and see a massive pump. growth of muscle size in layman terms, is the goal? ![]() So which way of progressing is better if hypertrophy, i.e. ![]() If you shorten the rest time in your exercises, you have progressed. If you add 5 pounds to a lift, you have progressed. ![]() What’s common in both the methods mentioned above is the fact that they both indicate you got stronger and made progress in some form or the other. This means that if you initially started out working out with 3 minutes rest between your sets, you’ll try to cut down the rest period to 60-90 seconds over time. The second method is reducing rest periods over time. The first method is to simply increase the weight over time. In this post, I’m going to compare two of the most common methods that can be used to progress with your training. Progressive overload can be achieved in several ways. You may have the best coach writing you the best program, but if you don’t overload your training over time, you will not make the kind of progress you should be making. Building muscle comes down to one thing and that is progressive overload. ![]()
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