Can Short Rest Periods Between Weight Lifting Sets Promote Greater Muscle Gain?
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By :
Francesco Castano
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One of the numerous bodybuilding variables that weight lifters must consider when constructing an effective workout program is rest between sets, with some feeling that short rest periods provide a greater amount of muscle overload, leading to larger muscle gains. This ideology is based on the overall body fatigue felt when participating in a weight training workout with short rest between workout sets, as the assumption is, if such a workout is more difficult to endure, the muscle gains must therefore be superior compared with longer rest between sets.
The issue with this theory is that the fatigue felt when rest periods between weight training sets are shortened does not stem from greater overload to muscles, but rather occurs due to increased involvement of the cardiovascular system, where the heart is pumping much faster to support the continual workload, similar to a heavy elliptical workout. Because of this, the amount of weight used during workout sets drops dramatically during short rest periods, and this actually reduces the total overload received, hampering muscle growth. The weight training workout plan with short rest between sets may feel far more intense due to significant cardiovascular fatigue, but this is not to be confused with a potent muscle building workout plan.
The mistake made by many bodybuilders is to create a hybrid between their cardiovascular and weight training workouts, believing that this technique is sufficient in encouraging both fat burning and muscle building. Yet, two variables are neglected in constructing this hypothesis, as weight used during each workout set is a vital concept in producing the greatest level of muscle gain, and complete mental focus during each set is also useful in promoting the greatest amount of intensity. When rest periods between workout sets are reduced to very low levels, the mind often experiences fatigue due to the lack of a recovery period between sets, and develops a nagging tendency to put forth less effort during the weight training set itself. This, in conjunction with the natural physical fatigue that results from moving quickly between weight training sets, causes the body to use less overall weight than could be possible if rest periods were extended to a more reasonable level, as the body and mind do not have an opportunity to recuperate sufficiently for the highest level of output throughout each set.
Lengthy rest periods between sets offer a mental advantage for many, as feeling aerobically fresh throughout the weight training workout allows a bodybuilder to provide undivided mental attention upon each rep, without a feeling of overall body fatigue that saps motivation. Yet, there are certain bodybuilders who due to their work schedules are unable to devote more than a short period of time to weight lifting sessions, and therefore need to maintain the shortest possible rest periods in order to target as many muscles as possible during their limited workout time frame. In such a scenario, very short rest periods between weight training sets are acceptable, as doing so is far superior to avoiding exercises, skipping certain muscles, or training each body part on a less frequent basis.
Other bodybuilders dislike extending rest time between sets, as they feel far more capable of completing a weight training workout with maximum focus when they are avoiding idle time, therefore, in such a situation, shorter rest periods are preferable, as making a weight training session realistic to consistently pursue is one of the most important factors leading to significant muscle gain, and if longer rest periods cause frustration, then reducing rest to the maximum time frame that feels tolerable is a wise practice. But for any weight lifter who wishes to produce the greatest amount of muscle building, and has the time and emotional commitment to extend rest between sets sufficiently so that a weight training workout gravitates away from a cardiovascular emphasis towards a dedicated muscle building focus, then this is a superior strategy to employ.
Remember that cardiovascular workouts are aimed at enhancing heart health and improving metabolic rate for faster fat burning, but they are not intended to build considerable muscle mass, and thus the best environment for muscle gains is one where the weight training workout session does not stimulate the cardiovascular system in any significant way, as passing through such a threshold can begin to greatly limit future muscle growth.
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Author Resource:-
Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle building without supplements or drugs. He also owns FatVanish.com, teaching exactly how to burn fat without supplements.
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2009-07-28 07:02:44
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