The duration of rest between the approaches can be from one to five minutes, depending on a number of factors.
The length of rest between the approaches should depend on the level of fitness, on how difficult the exercise was, and also on the individual characteristics of the athlete, since bodybuilding, as we know, is perhaps the only sport that does not have gender, age and a whole list of other restrictions.
I can add that although personally I did not have this, I had to see when the pulse of the athletes rose to 160-170 beats per minute. This is more than 2 times more than in a quiet state.
Of course, you need to consider that during training, the athlete’s pulse will be increased. Each in his own way. So, do not start the second approach until your pulse does not work in a normal training mode.
Of course, everyone has this mode individually. Sometimes, if you take into account the difficulty of performing an exercise, such a rest can be from 1 to 3 minutes. This is of course on average, since after performing some exercises, such as bench press, squats, and the like, the rest time can be up to 5 minutes.
But you need to take into account that the duration of the pause also depends on the state of the muscle. It must be ensured that it does not cool down. Although, if you have to choose between not recovered breath and not rested muscle, you must give preference to the first.
It will be insulting if the approach breaks off in the middle just because you did not have enough breathing. I’m not saying that not restoring breathing will knock your pulse off and will not give you a further approach.
As we know, those who want to get rid of excess weight, and during training on the relief pauses for rest between approaches are reduced. Of course, the training weight of burdening is also greatly reduced.
What options for rest between approaches exist?
So, the most popular vacation options between approaches and recommendations that you can often hear are the following:
- 20-40 seconds – for the development of endurance.
- 1-1.5min – for recruiting mass and relief.
- 2-4min – for the development of strength and mass.
- 4-7min – for the development of maximum strength in single repetitions.
- 20-30min and more (during training all day with large interruptions) – for mutants and fans.
But where is the truth, what time of rest to adhere to, if the goal is a set of muscle mass?
Before we determine the optimal rest time for a set of muscle mass, let’s find out what processes will occur in the muscles at different periods of rest, and look at these processes in general.
From the first seconds pure ATP (adenosine triphosphate) starts to be spent, but suffices it for a short while, strictly speaking, for some seconds. Then the work includes creatine phosphate, which is split to creatine + ATP, the effect of which lasts about 10-15 seconds from the beginning of the approach. After that, the energy supply of the muscle gradually passes to anaerobic glycolysis (cleavage of glucose by ATP + lactate). Therefore, after 15 seconds of the working approach, burning begins in the muscle, which indicates the accumulation of lactic acid, which prevents muscle contraction.
As we already told you earlier in various articles (and it’s not for nothing, since this is the main law for muscle growth), for muscle protein synthesis, you need the maximum muscle contraction in the approaches. This is the stimulus of muscle growth.
Lactic acid prevents muscle contraction and innervation (conduction of nerve impulses becomes worse). Therefore, during training, make sure that your muscles are not clogged with lactic acid and not depleted until the very end.
How long does it take to relax between approaches?
After the end of the working approach, there is a restoration of the reserves of creatine phosphate and ATP, as well as the excretion of lactic acid. After about 2-3 minutes, the recovery of energy reserves occurs by 80%. It all depends on the duration of the working approach. If it was a long one, in the area of 30 seconds or more, then the restoration can take up to 7-10 minutes.
But we do not need such long approaches, our approach lasts 15-20seconds, which will lead to restoration of energy reserves in about 1.5-2minutes in large muscle groups (back, legs, chest), and through 1-1.5min in small groups (shoulders, hands, calf muscle).
With this training scheme, the amount of work can be done very large, and this is exactly what is needed for muscle growth. Our main goal is to perform a large amount and do not deplete or acidify the muscles with lactic acid. Exhaustion of the muscle occurs especially strongly when the approach lasts within 30 seconds and even more if more than 30 seconds (10-12 or more repetitions). Even a fairly large rest (within the normal workout) in this scenario will not help much, because with each new approach, the muscles do not have time to recover and produce lactic acid, and accordingly they will acidify and deplete more and more in a nonlinear progression, which ultimately will not allow a large amount of work to be done with a given intensity. And we need just high intensity (a strong muscle contraction in each approach of each exercise). Therefore, such training becomes meaningless. If for a person using AAS, this leads to growth due to general anabolism, then for a natural such an approach will give the minimum result in the growth of protein structures.
In this scenario, you can greatly increase the rest time between the approaches to 20-30 minutes (train all day). By the way, that’s why such a technique is very effective both for straight people, and so for people on steroids. But after all, few people probably wonder why? The number of working approaches is about the same as in a normal workout. But the returns are so different. The thing is that with large interruptions in each approach, the muscle contracts with maximum force, and you do not acidify them with lactic acid and do not deplete – at long intervals, the entire energy reserve is restored and all lactic acid is eliminated.