What is it?
Rest is the duration of time that we take between sets. We should rest long enough to recover and perform another productive set.
Imagine you’re performing a set of 1 rep with the maximum weight you can lift. It’s a long, grinding rep and you barely squeak by. If I gave you 5 seconds of rest before performing another rep you probably wouldn’t complete it because you don’t have enough energy! The only way you could do it is by altering the load, shortening the range of motion, or changing the tempo. Aside from those things, you wouldn't be able to perform it. But if I gave you a whole day to rest and get ready for the next set you would stand a much better chance.
Why it's important?
During a training session, the rest in between sets is extremely important. I see people ignoring proper rest between sets all the time. Some people don’t realize that they can lift more weight if they complete their full rest period for a given exercise- this leads to better gains. Others think they can cut the training session short by skimping their rest periods, but this is likely to lead to lackluster results. I can assure you that taking a full recovery between sets is ideal when working with a proper training program.
How long do I rest for?
Typical rest times for a particular exercise can be anywhere from 90s up to 5 minutes! For the sake of this program, however, we keep everything around 90-120s. The main criteria for a full rest are:
- Your target muscle must be able to perform 5 reps at least
- You were able to catch your breath and won’t be limited by your breath on the next set
- You nervous system will not limit you on the next set
- Your mind won’t limit you on the next set
- You shouldn’t be limited by synergistic muscles. Synergistic muscles are muscles that assist in the movement but aren’t the primary movers.
Can I skip the rest period to speed up the training session?
Always take the full rest period and try to be as consistent as possible so we know if you’re actually getting stronger. There is a significant difference in the amount of energy you can replenish between 60 and 120 seconds of rest so always try to be on time for your next set.