The Bodybuilder's Weight Training Guidelines For Rest Between Sets
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The amount of time to spend resting between sets has long been debated. Too much rest and you lose blood flow to the area. Too little rest and you risk not having full strength - possibly resulting in injury - when you go for the next set. The right amount of rest depends upon your weightlifting experience, as well as your goals. Here are some general guidelines for how much time to wait between the completion of one set and the start of the next.
If you're training precontest - 1 to 2 minutes. Your goal is to make the lungs work as hard as the muscle during weight training to accelerate the fat loss process.
If you're training using giant or compound sets - 5 to 8 minutes. After completing a series of sets, your heat rate will be through the roof. Wait until it returns to normal before undergoing the next torturous set.
If you're a female trainer - 2 minutes maximum. The goal is to maintain/build muscle, but also grow cardiovascular strength.
If you're trying to gain weight - 3 to 5 minutes. You should be lifting slow and heavy.
If you're trying to lose weight - 1 to 2 minutes. Make your workout as much of an aerobic (cardio) experience as it is an anaerobic (weights) experience
If you're a power lifter - 5 to 10 minutes. Your goal is to lift the maximum amount of weight, not push the maximum amount of blood into an area.
If you're recovering from an injury - add one minute to all times. Stretch during that time. Massage the recovering area.
If you're an experienced trainer - 1 to 3 minutes. Your body is accustomed to faster recoveries.
If you're new to training - 2 to 5 minutes. Your body will take longer to this new experience known as weightlifting.
Between sets, catch your breath. Get a drink of water. Walk a few steps. Prepare the weight pile for your next set. Stretch the muscle groups being worked. Mentally prepare yourself. Always remember that the rest time between sets is just as important as the set itself. A general rule is to let your heartbeat return to normal, then hit the weights again. Time of rest between sets is just another component of a good weightlifting program, which should be followed and monitored in order to ensure optimum progress.
About the Author
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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