قالب وردپرس درنا توس
Home / Fitness and Health / Tip: Wait 8 minutes T nation

Tip: Wait 8 minutes T nation



In the past, hardly anyone paid attention to breaks between sentences. You would just make a different set if you felt like it and think as much as you could to decide when to lean forward and take another handful of salted nuts from the crystal bowl on the coffee table.

Then Charles Poliquin came and convinced everyone that rest intervals were one of the most important variables in strength training, and in his way confirmed that there was an inverse relationship between intensity and rest times.

In other words, the heavier the weight, the heavier the more time between sets for neuronal recovery. For example, if you did one set with 85% of your 1RM, you would have to rest about 3 minutes before doing the next one.

This way you had at least one chance to hold these repetitions over several starts because the larger the volume of the high intensity repetitions, the greater the strength gains.

More recently, powerlifters, supported by solid research on the subject, have taken a break between high intensity and 4 to 5 minutes. No lifter that I know of, and definitely no research team, has ever seriously considered the merits of waiting longer between sets. Until now.

A group of exercise physiologists from Humboldt State University in Arcata, California found that while waiting 8 minutes between high-intensity bench presses, you could do as many repetitions for the fourth set as for the first set

What You Did [1
9659008] The scientists recruited 15 male test subjects with resistance and determined the bench press of each lifter at 1 rpm. The lifters then participated in three different bench presses, each time failing 4 sets with 85% of their 1RM.

The subjects carried out the exercise at three different rest intervals (2 minutes, 5 minutes and 8 minutes) in a by means of a random, balanced design (ie every possible repetition sequence was used exactly the same number of times).

What they found

The lifters who waited 5 minutes between sets could achieve a significantly larger training volume than the lifters who rested 2 minutes between sets.

Likewise, the lifters who waited 8 minutes between sets did more repetitions than the lifters who only waited 5 minutes between sets. In fact, the lifters, who took 8 minutes between sets, could do the same number of repetitions for each of their 4 sets.

The researchers concluded the following in their report:

"Men with resistance training aiming for a larger volume during strength training would benefit from longer rest intervals, especially when using an 8-minute RI between 4 consecutive sets of bench presses." [19659015] Pause between sentences “/>

Using this information [19659008] This study raises several other questions. Would it apply to other important parts of the body? It is not far-fetched to believe that it also applies to deadlifts, squats and rows, but would you really have to wait 8 minutes between the shoulder presses? Bicep curls?

Probably not, although the point about the power-building benefits of longer rest periods generally also applies to smaller parts of the body. In their case, rest intervals of 2 or even 3 minutes could of course work just as well as 8 for the main body parts.

Then there is the waiting time of 8 minutes itself, which seems like a damn eternity. You could prepare oatmeal, pay bills, memorize the first stanzas of "The Song of Hiawatha" by Henry Wadsworth Longfellow and call your insurance company, be put on hold and actually reach a real person in less than 8 minutes.

However, there are probably ways to make an 8 minute wait practical. You might consider working together antagonistic parts of the body such as the chest and back:

  • Make a bench. Wait 4 minutes.
  • Make a series of lines. Wait 4 minutes.
  • Do your second set of bench presses, and so on.

Alternatively, you can use this long rest interval to stretch, exercise mobility, or work on small parts of the body that would not interfere with the movement you are resting for.

Even if you don't want to take 8-minute rest intervals between heavy sentences, you should at least consider the total point of your results, if not the actual practice of them. And by that I mean that you might want to take longer breaks than at the moment.

Too many lifters have been tempted by CrossFitters and HIIT people to think that they are running around the gym and throwing weights around without taking anything. Rest is somehow a barometer of how seriously people train. It's like emulating premature ejaculators, believing that it is somehow better to do it faster and overcome it faster.

It is not.


Relatives:
How long should I rest between sentences?



Relatives:
Quiet times: sitting or walking around?


Source

  1. Hernandez, Dennis J .; Healy, Sean; Giacomini, Mona L .; Kwon, Young Sub, "Effect of Length of Rest Interval on Volume Completed During High-Intensity Bench Press Exercise," Journal of Strength and Conditioning Research, February 27, 2020 (published before printing).

Source link