Efficient rest times for busy gym-goers

Regular gym attendees understand the beauty of resting between sets—a brief moment of peace and reflection. 

Initially, you might feel deeply fatigued, your heart pounding. Gradually, your breathing steadies, and you become more aware of your discomfort. Perhaps you're sweating, and your muscles ache.

Midway through, endorphins kick in, and the ache begins to feel satisfying—you've pushed through the struggle. Eventually, you feel invigorated and ready for the next set.

Skipping rest not only deprives you of these benefits but also hampers your gains and increases the risk of injury.

Plus, with professional guidance, you can optimize rest periods for better results. But how does this work?

Why Do We Need to Rest Between Sets?

First, let's address the basics. Without rest between sets, there's no clear distinction, so instead of performing four sets of ten curls, you're essentially doing forty in one go.

No one’s arms can handle that, and science shows that multiple sets are more effective than one continuous effort.

"Rest periods are crucial," says celebrity personal trainer Patrick Murphy.

"In the gym, we aren't building muscle; we're breaking down fibers at a microscopic level, depleting our adenosine triphosphate (ATP) and phosphocreatine.

Rest periods help muscles recover and replenish these energy stores, enabling continued optimal performance throughout the workout."

During intense exercise, our muscles primarily use anaerobic pathways.

This lack of oxygen leads to the production of lactic acid, which affects blood pH and contributes to neuromuscular fatigue and diminished power output, explains Shaun Stafford, founder of Physique Formula and trainer to celebrities like Luke Evans.

Resting not only sends more fuel to your muscles but also helps flush out burning lactate and hydrogen ions from aching biceps. Ignoring this can lead to fatigue, reducing your performance in subsequent reps.

One study even suggests that in the bench press, longer rest periods allow for more reps in later sets.

Should Rest Times Vary Depending on the Workout?

While rest is essential, the length of time you need to rest depends on your specific workout.

"From a powerlifting perspective, muscles don't fatigue as much as the central nervous system does," says Mikey Herrera-Castro, a personal trainer at Gymbox Ealing.

"In this case, resting up to four minutes provides sufficient recovery for the next set. For bodybuilding, one-minute rests keep the target muscle stimulated."

These findings are supported by a study in the journal Sports Medicine.

Stafford emphasizes the importance of differentiating between neurological and metabolic systems.

For complex exercises like clean and jerks or heavy lifting, your central nervous system needs more recovery time.

For lighter weights that stimulate your metabolic system, shorter rest periods are sufficient.

Herrera-Castro offers a solid rest approach:

Strength and Power Workouts: Two to five minutes of rest to fully recover, maintaining performance and safety.

Hypertrophy Training: Moderate rest periods of 30-90 seconds to balance intensity and recovery.

Endurance and Cardio Workouts: Shorter rest periods of 15-45 seconds to keep the heart rate elevated and enhance endurance.

Are There Times When You Shouldn’t Rest?

Both Stafford and Murphy have tailored rest periods for actors seeking specific physiques.

For example, during Zac Efron's training for Baywatch, Murphy used minimal rest periods to maintain a high heart rate and stimulate protein synthesis, enhancing muscle gains over time.
Stafford has also used short rest periods to help actors mentally and physically prepare for roles involving intense physical demands.

"Pushing yourself hard without adequate recovery can drive metabolic changes and create a significant post-exercise oxygen deficit, helping the body lean out in a calorie deficit," Stafford adds.

While High-Intensity Interval Training (HIIT) is effective for quick fat loss, it's unsustainable and potentially unsafe for every session.

How to Avoid Rushing Between Sets

Time constraints often lead us to rush workouts, posing several problems. A brief warm-up can lead to injury, poor form reduces workout benefits, and inadequate rest undermines progress.

Herrera-Castro suggests using a timer or rest period app. Stafford prefers an old-school stopwatch.

If you're short on time, consider supersetting exercises to create muscle fatigue with less rest. Remember to allow at least 10-15 seconds of rest between supersets.

Active rests, like light stretching or planks, can help you stay focused.

Instead of rushing, Murphy recommends eliminating any rushed exercises. "Never rush through sets," he warns. "It isn't worth the injury. Be smart enough to maintain training performance."

"Everything we do in the gym encourages positive or negative adaptations," he concludes.

In other words, view rest as an essential part of your workout, not something to skip. This positive approach will enhance your overall workout experience and results.

Source: magazine

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.