I’d like to take a few minutes to talk with you specifically about rest time between sets during your workouts.
If you are on a strength training program and are hitting a wall in your progression, I’d ask you to evaluate your rest time between sets.
Look, I know you’re busy and don’t want to be in the gym for hours, but if your goal is strength and you’re past the first 2-3 months of training consistently, then two minutes is almost never enough time for your body to be prepared to hit the next set with all you’ve got. And if you think it is, then I guarantee that you aren’t getting stronger as quickly as you could be. Sometimes, I rest for 7 minutes to get my reps on the next set of heavy squats or deadlifts. SEVEN MINUTES.
If you aren’t timing these rests between sets, then I’d encourage you to try it. If you are and you’re struggling to make progress, then try extending your current time a bit.
Think about it. If you are burning through your workout sessions like a fire at the gas pumps, then you are training for endurance, not strength.
I’ll say it again a little louder, because just about everyone I talk to who is struggling are doing these 2 (or fewer) minute rest times. I don’t know where this comes from, probably just a mixture of time constraints and a 2009 issue of Muscle and Fitness. YOU ARE LEAVING A GOOD BIT OF STRENGTH ON THE TABLE IF YOU ARE BLASTING THROUGH YOUR WORKOUT SESSIONS AND BARELY RESTING.
So what do you do if you have limited time and have just identified this as a problem? Well, you won’t want to hear it, but dropping or reducing sets on some of the accessory work (bicep curls, tricep exercises, ab work, etc.) or cardio on either end of the workout would be a much better option for both your strength and muscle gain than keeping these short rest times.
Message me with questions!
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