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
- 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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- 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.