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Importance of Rest Between Sets For Bodybuilders

It is important to pace yourself properly during a workout. If you try to train too fast, you risk cardiovascular failure before you have worked the muscles enough. Also, you have a tendency to start throwing the weights around instead of executing each movement correctly. Training too slowly is also bad. If you take 5 minutes between each set, your heart rate slows down, you lose your pump, the muscles get cold, and your level of intensity plummets.

Benefits of Rest Between Sets

  • Keep your rest periods between sets down to a minute or less. In the first minute, after a weight training exercise you recover 72 percent of your strength, and by 3 minutes you have recovered all you are going to recover without extended rest. The point of this training is to stimulate and fatigue the maximum amount of muscle fibre possible, and this happens only when the body is forced to recruit additional muscle fibres to replace what is already fatigued. Don’t allow your muscles to recover too much between sets, let them recover just enough to be able to continue your workout and to keep forcing the body to recruit more and more muscle tissue.
  • Physiologists have noted the link between maximal muscle strength and endurance. The stronger you are, the more times you can lift a submaximal amount of weight. This means that the more you push yourself to develop muscular (not cardiovascular) endurance, the stronger you become. So maintaining a regular pace in your training leads to an increase in overall strength.
  • As a general rule, ensure that you rest no more than a minute between sets, which will enable recovery of 72% of your strength. Longer breaks of up to 3 minutes are relevant when training for power and strength. The amount of rest taken may also be determined by the cardiovascular fitness of the lifter. The fitter the individual, the faster their recovery.
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