Rest between approaches is a subject of eternal debate. Beginners, professionals, athletes using pharmacology and natural athletes enter the discussion. All of them will never come to a consensus, since the truth for everyone will be their own. It depends on specific goals and training system. So how much rest between approaches specifically for you? Let's look at this topic.
The myth of long rest
The most common myth is that if you rest for a long time (for example, more than one and a half minutes), then the muscles cool down.
If so, then powerlifters work entirely with cold muscles. Why then do they not get injured in every training session? By this logic, there should be stretches all the time.
Pay attention to lifters working out low repetitive approaches. They can rest for 5 minutes.
Remember, your muscles will not cool even after 5 minutes of rest, if you rest properly.
Correctly means that during a break between sets you can’t sit still. And the longer the rest, the more critical this moment.
When you, having stopped in one position, rest for 5 minutes between heavy, non-repetitive approaches, your muscles can really cool down. This will not happen only if you move.
If you decide to sit, do not delay this process. About a minute you can relax. But then you must definitely get up, walk around the gym or wave your arms and legs.
In the break between exercises or approaches, you can arrange yourself a small stretch. It is especially useful to stretch working muscles a little. For example, if you are doing a bench press, pull the pectoral muscle. And after the deadlift, it is better to pull the lower back.
Rest time and your goals
There are certain recommendations for the duration of the rest. This is a framework that should be guided, but it is not necessary to strictly adhere to the given numbers.
The main thing is that you understand what caused a long or short rest during training of different directions. Then you can measure time intuitively, focusing not on the clock, but on your own health.
Relief work, weight loss
When you prepare for the beach season, lose weight or create a relief (or maybe both at the same time), the rest interval between sets should be about 30-60 seconds.
Such a short time is required to maintain the intensity of the training process, so that the pulse does not have time to drop too much, and your body is constantly working and wasting energy. It is worth mentioning that we are talking about a pulse in the fat burning zone (approximately 120-130 beats per minute). If after the performed approach the heart literally jumps out of the chest, one should not only have a good rest, but also reduce the intensity of the training.
The training for losing weight and drawing the relief takes place with less weight than weight or strength classes, there are more repetitions in each approach. Therefore, there is no point in resting for a long time. Weights allow in this case to work intensively, at a pace slightly above average.
When working on relief (weight loss), the rest between sets should be 30-60 seconds. Then your whole workout can be completed in 1 hour along with cardio workout.
How much do you need to rest between sets when working on a mass? About 1-2 minutes.
Rest time for relief, mass varies. In the first case, you need to maintain a pulse and fat burning rate. We are not talking about mass growth, but rather about maximizing the preservation of what has already been accumulated. When you gain mass, it is important to simultaneously stimulate muscle growth and the development of strength . The question here is not to spend maximum energy, but to give the right load on the target muscle group and then allow it to recover qualitatively.
When working on mass, on average, athletes rest 60-120 seconds.
Work for strength
When you work for strength, you need to rest long enough to fully recover the muscles and nervous system.
If the rest time is too short, then the meaning of multi-approach training is lost. Large weights are used when working on force. With insufficient rest, you will get tired on the first approach and the second approach can not be done fully. That is, a short rest will prevent you from lifting your desired weight.
When working for strength, the rest between sets can be 3-5 minutes.
How much rest for a beginner
As a rule, it is difficult for beginners to calculate the rest time for themselves. They still have no idea about the training process. What to do in this case?
First, decide on the purpose of visiting the gym. Often it is this: to strengthen the body, without any specifics. Rest time for this purpose is not specified, so people are lost.
Ideally, consult a trainer. But, if this is not possible, try to rest 1-1.5 minutes between sets, walking around the hall.
Next, focus on health. If you do not have enough strength already at the beginning of the next approach, you definitely have not had much rest.
Do not confuse with another situation where you were unable to do the last few repetitions. This means that the weight is too big for you.
Over time, you, firstly, more accurately determine the purpose of training, and secondly, learn to distinguish between feeling when weight is great for you from feeling when you are just tired.
Individual recovery rate
The individual duration of your rest (recovery rate) between exercises and approaches is directly affected by several factors:
- Physiological characteristics of your body.
The first 2 points are controlled by you. But 3 - this is not entirely up to you.
Your diet may consist entirely of regular foods or include sports nutritional supplements. It is important that the diet is balanced and complete.
Sports nutrition, in fact, is an addition to regular nutrition, if the latter does not cover your needs. Eating fully, you will be able to work more intensively and will be less tired, since the body will have all the necessary substances.
Good healthy sleep is also very important.
The third paragraph says that all people are very different, so there can be no exact recommendations in seconds suitable for all athletes.
Be guided by the given figures, but remember that the key factor determining how much to relax between approaches is exactly what your own feelings and well-being should be for you. Try, experiment, evaluate the result.
Some experts suggest not looking at the clock at all, but counting the number of respiratory cycles that you need to do in order to restore strength. For example, having finished the approach, you can take 20 (or another number) breaths and proceed to the next. It is important to choose for yourself exactly the number of respiratory cycles that will allow you to fully recover.
Pharmacology and rest time
Let's also close the pharmacology issue. Athletes training for their own health and harmonious development of the body, it is not recommended to use any drugs. Such support is needed exclusively by professionals who understand well what they are doing for the sake of records. Their health is monitored by sports doctors, athletes regularly take tests and monitor the state of their own body.
The athlete’s body, which takes exogenous steroids, functions differently than the body of a natural athlete. For athletes on the course, the rest time is reduced. Their muscles recover faster after the next approach. For such people, it is important to adhere to strict time ranges.
For the straight, it is important not to observe time, but to restore strength qualitatively. But they do not recover as fast as a chemist. Rest time increases. This must be understood and not strive to drive your own body. If you work with a very short rest, the effectiveness of training will drop sharply. As a result, the athlete will not be able to complete the planned amount of work.