The time you spend in the gym for rest plays a very important role. However, not only time, but also activities performed between series are of great importance. What form of rest will be the most beneficial for the best results?
Each workout is a specific number of series. It should be reminded that it does not always mean better. However, in this topic I will discuss not the number of series, and the time between series. To make training as perfect, not only the quantity and quality of repetition matters. An important role during the training is played by breaks. The better you use this time – the more you will get from the training. Remember – the training should be carried out in such a way as to get the most out of it!
Rest between series – how long should it be?
It is conditioned individually, depending on the goal you intend to achieve, the trained muscle party and the exercises you intend to do. Let’s first look at the purpose of the training. If you are at the stage of increasing your strength, that is, you do strictly strength training, hard athletic – in this case the intervals between sets should be much longer and within the range of 2 – 4 minutes. During such trainings mainly multi-joint exercises are performed. A very large load used during these exercises involves more time to rest, so that the body regenerates properly between sets.
If, on the other hand, you do a typically bodybuilding workout (you build muscle mass or you are at the stage of fat loss), the breaks are conditioned mainly on the trained muscle party and the exercises you intend to do. Multi-joint exercises such as squats, deadlift, extrusions, rowing, pull-ups require a somewhat longer time between sets to fully recover. This is due to the use of several muscle parts during one exercise. The breaks in this case should be within 90 – 120 seconds.
When you do isolated exercises, you use only one muscle part, and thus – muscular fatigue is much smaller than in the case of complex exercises. The time for regeneration in this case should be within 60 seconds.
The principle is very simple – the more parties you engage the more time you will need for rest. The smaller the muscle part – the shorter the regeneration time. Often, however, the above determinants are not ideal for everyone. Many people (especially during multi-joint exercises) feel nausea in the stomach with 2-minute breaks. Never do anything by force! Remember that the break between sets is a very individual matter. If you need more time between sets, it is not said that it will be associated with unsuccessful training. It is more important that these times are not much shorter than those given above. Too short a regeneration time may be associated with a worse training effect. You can not run from machine to machine to finish the training as soon as possible – such training can be considered unsuccessful in advance.
How to use time between series?
The basic rule is the movement right after the completed series. What does it mean? Despite the fatigue of a series of exercises, it is recommended to get up and even stroll around the gym. During this time, try to calm down and at the same time breathe deeply to calm your breath. Standing lungs have a larger volume and are better ventilated. In this way, you can even out your breath much faster than when sitting on a bench.
Another element is muscle relaxation. It should not be confused with muscle stretching (you can stretch after training). So what does loosening mean? Gentle movement of the trained muscle part without load. After each series, the exercised muscle is inflated and tight. Every move will contribute to a better blood flow, and thus the muscle will get the nutrients needed faster with blood and oxygen.
The best way to improve the flow of blood in the trained muscle is to perform very similar movement as during exercise with a load. For example – if you are training the side actins of the shoulder muscles, make a few “dry” lifts between the series, that is without any load. Literally, a few moves are enough to significantly improve blood flow. Just remember not to do it too vigorously, because stabilizing the breath is just as important.
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