In reality, there are a lot more rep ranges than just those 3. I.e., unlike a car, it can't run on half a tank, it has to be filled up and topped off so to speak.There are mainly 3 rep ranges being used in weightlifting.
Because of the all or none law, a muscle cell cannot contract unless it is fully recovered. More and more fibers must continually be recruited because fibers are fatigued from previous reps or sets and have not replenished energy substrates in time. It also coincides with the training effect typically desired with higher reps by increasing the bodies ability to generate energy in a fatigued state.i.e., improving endurance. By doing this the body will have to continually recruit more and more fibers in each successive set. Generally speaking the following rest intervals work best for the following rep brackets:Īs reps get higher the nueral component is lessened (your not recruiting the high threshold fibers immediately as the weight is not enough) therefore one can achieve better results with lower rest intervals which will often increase or accumulate fatigue. Therefore, when training for strength and/or performance, longer rest intervals are utilized, but when hypertrophy and/or strength endurance are desired it can be beneficial to utilize shorter rest intervals at times. This will allow for greater recovery of the nervous and energy systems. Based on that, some coaches such as Charlie Francis argue for a 1:20-30 work to rest ratio. In other words, with shorter rest intervals the car has gas, but the no spark plugs to get it or started, or in this case activate the higher threshold motor units. Nervous system cells take 20-30 times as long as muscle cells to recover. However, what has not been looked into as much is the role of the nervous system. This is partially responsible for our fascination with carbohydrates and aerobic exercise. The reason being, a lot of American research dealing with this subject is too focused on strictly energy production. If you have spent any time in a weight room lifting with lower reps this is clearly inadequate. In other words, if I lifted a triple in 15 seconds my rest interval according to this reasoning would be 75 seconds to just over 3 minutes. These are based on the time that it takes the ATP-CP cycle to replenish itself so to speak.i.e., so that one has the "energy" to perform another high intensity bout. Quite a large body of physiology research suggest a 1:5 work to rest ratio for high intensity activities (i.e., weight lifting).
Shorter rest periods, about 2 mintues, are more conducive for bodybuilding (hypertrophy). Brian Wallace or Todd may be able to explain this more fully. The explaination of what goes on with the CNS is beyond my understanding. Longer rest periods also are needed for the central nervous system. One research article noted, an increase a greater increse in strength after resting 10 minutes. Research shows that to fill you tank take with gas (fully replenish you muscle cells with ATP), rest periods between sets of 3 minnutes or longer are needed.
REST TIME IN BETWEEN SETS FULL
You go a lot further (lift more, have more power, are fast) with a full tank of gas. ATP (adenosine triphosphate)is used for strength, power and speed movements. The longer rest periods have to do with a variety of factors. I am not saying this is ideal that is just the way it is.it does not seem to hinder performance.Īs Þorgeir noted, longer rest periods are utilized more in the development of strength (as well as power and speed). Lifters often perform at their best under these conditions. Under contest conditions a lifter may have to sit for 25-30 minutes between lifts. High intensity requires greater motor neuron activation and more rest in between lifts and sets, 90-100% would require about 5 minutes but I don't think you should rest much longer than that. Rest longer as the intensity (% of max that is) and weight lifted gets higher. Resting longer when repping it out with lighter weight will be counter productive to the goals usually associated with higher rep training (hypertrophy, "burn" etc.) More reps usually means somewhat less weight. I would rest somewhere in the range of 1-3 minutes for reps in the range you mentioned shorter rest as the reps get more numerous (ca. Generally you rest longer if you are concentrating on strength and therefore greater training poundages, shorter rest for the hypertrophy gains where the emphasis is on a bit more number of reps and therefore somewhat less weight. The thread has information about ideal timing for powerlifting and hypertophy gains. Squat thread looks at rest breaks between sets.
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