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Tip: Do not cut your rest time short



Rest periods and profits

If you are under time pressure, you will be tempted to keep quiet intervals. Resist the urge! While it may seem like a time saver, it is actually a killer for results.

Research shows that 3 minutes between sets are optimal for gaining strength and size (1). You reduce the weight that you can lift and / or reps for your subsequent sets. As a result, you reduce your volume load and reduce your profits.

But I'm busy and need a faster workout!

Instead of using inadequate rest intervals, try using the late Charles Poliquin's method of non-competitive exercises. This system has been around for a long time, but few use it. That's a pity, because if you do it right, you can halve the training time.

Instead of making bench presses and then fiddling with the phone for 3, 4 or more minutes, you place a heavy dumbbell next to you, then press the bench press

  • A1
    . Bench press: Pause 45 seconds
  • A2. 1-arm dumbbell row: 45-second break

Repeat this for the desired number of laps.

If you prefer total body workout, you can combine lower body joint movement with upper body movement:

Joint and Push Example

  • A1. Deadlock: Pause 60 seconds
  • A2. Dips: Pause 45 seconds

Example of squatting and pulling movements

  • B1. Front Squat: break 60 seconds
  • B2. Chin-Up: 45 Second Break

This workout style will only give you time to include your set in your exercise journal, drink a quick sip of water, and prepare for the next set. This keeps you away from your phone, allowing you to better focus on your training.


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Reference

  1. Schoenfeld, BJ., Et al. Longer interset rest periods improve muscle strength and hypertrophy in resistance-trained men. Journal of Strength & Conditioning Research, 2015, 30 (7): 1805-12. doi: 10.1519 / JSC.0000000000001272.

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