BodybuildingPro.com Training Database Advanced Training Tips Proper Rest Between Sets
to Utilize that Time Between
In kindergarten, we knew it as “quiet
time”. In high school, it turned into “study
At work, it’s often referred to as “down
And at the health club, it’s usually known as “social
We’re talking about that few minutes of time when the work
is at bay, and it’s finally time to play. You’ve just
finished that gut-wrenching set of leg presses. As soon as you wipe
the sweat off your forehead, you turn to tell your pal to engage in
a set of a far different variety – a set of lips and gums.
You start blabbing to him about every subject under the sun –
the big ballgame coming up, the hot date from the night before, the
upcoming Democratic Convention, the difference between Sprite and
Seven-Up, you name it.
However, all babble aside, the rest you take between sets is
certainly a crucial aspect of your everyday workout; both the
quality and the quantity of the seconds and minutes that elapse
during this period of inactivity can vastly effect your output.
First off, there are certainly more productive ways to spend the
moments between sets. While it may seem like this time has nothing
to do with your workout or the progression of your body, this
couldn’t be further from the truth.
To keep your mind in synch with your workout, you should stay in
tuned with the mission at hand. It will be difficult for your body
to remain engaged in the workout when your mind is lost somewhere
in a downtown nightclub or on a faraway beach. When you’re
amid the jungle of plates, dumbbells, and barbells, think one thing
and one thing only:
This is one four-letter word that will never be forbidden in your
gym. Take your time between sets and reflect on your goals, the
body you want to acquire, the work that has to be done, and the
intensity you will be investing into the very next set.
Another fitting way to spend these precious moments is to stretch.
While stretching is usually regarded as only a pre-workout
activity, it has been concluded that stretching during the workout
itself is a great way to accelerate the blood flow and trigger an
increase in muscle strength. Partake in a mild stretch of the body
part you are working, but taking precautions not to overextend this
Also, venture up to the water bubbler and consume a small amount
of water. Maintaining fluids during your workout is great for
keeping your system replenished and your strength intact.
Dehydration is one of the worst nemeses that your body can
encounter during the sweat session. Also, that walk to the bubbler
alone is better for keeping your body warm and your system active,
rather than to remain stationary in a seated position, where your
body can quickly become comfortable and thus, inactive.
The amount of time you reserve for resting between sets will vary,
depending on your particular goals.
If your goal is to gain strength and pack on the muscle mass, the
ideal amount of time between sets is roughly 3-4 minutes. Allowing
this amount of time will provide ample recovery time for your
muscles, and thus, refuel your muscles with the strength it needs
to conquer the next grueling set.
For the more toned, defined look, cut back the rest time to 1-2
minutes between sets, keeping the tension on the muscles while
carving them into that sharp, chiseled look you so willfully
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