Whether it is for muscular training or for any other reason, recovery time between sets in sports is essential. Strengthening the muscles does not only rely on a few minutes of rest between sets. However, this is the time that is most often taken up by exercisers, as it does not allow you to achieve your goal. But the question that often arises is: how much rest is ideal for building muscle? This is often the question that arises and one that it is essential to know this basic.
The rest between sets, what exactly is it?
Note that the break between sets is part of the components of the weight training session. This is why it is essential to state it in order to make the intensity of the training fair. With this provision, the session becomes less tiring. To get more strength, it is best to take more rest. Otherwise, fatigue increases and the movement becomes harder if the rest is insufficient.
For more intense training, reducing rest time is somehow a better solution without the need to increase loads. The rest is a factor in modulating the intensity of a strength training movement. It should recover energy sufficiently by finding the breath. It also evacuates toxic substances generated by the exercise and effectively recovers the nervous system.
Strengthening your muscle mass, how much rest do you need?
First of all, the rest time that must be respected between series depends on two parameters. These relate to the intensity of the effort and the aim of the session. For example, people who want to build up their muscle mass need to know how long to rest between sessions.
For those who have weights vary between 50-80% are rested no more than three minutes. Given the case, it is obvious that the rest time is incomplete since it will not allow full recovery. However, this minimal rest time allows fatigue to be deduced.
Therefore, this agglomeration over the series will be favourable, as it will allow you to gain more muscle. It is therefore necessary to have longer rests by simply knowing the appropriate break time between sessions. Furthermore, this rest time decreases the load, as fatigue decreases the number of repetitions to be done.
Gain strength in how long?
For people who are able to do 7-8 repetitions and have an intensity of over 80%, it is essential to opt for rests of over 3 minutes. This rest time is sufficient and will provide an effective and complete result. ATP stocks will be restored to a higher value.
This is 90% if the rest lasts about 3 minutes between each set. Apart from that, this rest time between sets helps to maintain the quality of the training. Thus, to gain strength, it is quite possible to lower the weight as the fatigue is limited.
Dosing the rest period, what are the ideal principles for beginners?
For beginners in sports, it is essential to know that the necessary rest time is linked to the objectives. The intensity of the series and the possibility of recovery also count. Therefore, the rest should be longer if the sets are short and the weights are heavy. Conversely, the short break requires long sets.
The circuit training programme is another suitable principle for beginners. For intense muscle and cardiovascular work, less effort is required. The rest time should not exceed 15 seconds. In addition, the training must be carried out in an aerobic movement.
There are also other principles, such as working in long sets. A maximum of 20 repetitions should be performed. In this type of effort, it is possible to recover more quickly, because the rest period is quite low.
For beginners who wish to have more strength, the intensity of the effort must be higher and the sport will be performed in an anaerobic environment. As far as food is concerned, it is essential to give priority to glycogen and oxygen intake. This caloric intake allows the elimination of toxins that exist during the series.
Apart from that, there is still work in short series. This also allows for more strength. In this case, the intensity of the effort is also high. In addition, the exercise will be performed in an anaerobic environment. As with the previous principle, it is essential to have a supply of oxygen and glycogen. In this way, the exerciser will have a muscular solicitation and other types of organs in relation.
Rest time confirmed by scientific study
Scientists are constantly satisfying the needs of customers in this field. According to conventional wisdom, they took ten people to perform a series of six rests. These are accompanied by 70% of their maximum. Some sportsmen and women, such as athletes, take a one-minute rest after each set.
The three rests in the first three sets and five rests in the last five sets. Thus, they evaluated rather conclusive results. According to them, athletes who relaxed for 3 to 5 minutes had similar effects. But for the athletes with one minute of rest, their diagnosis states that there is an increase in lactic acid and a decrease in power per set from the fourth set. It is obvious that this decrease in strength is very important.
In this case, it is essential to seek advice from a personal trainer. His guidance is crucial not only to know the proper resting time, but to achieve the goal of muscle strengthening.
