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6 June, 2012
Rest Intervals In-Between Sets
Being solely a personal training studio here in Wellington allows us to strictly keep up with rest between sets. It is so important and can greatly influence the workout result. The amount of rest period you give yourself is absolutely crucial. It is always a trade off between as much rest as possible to lift the next set, and to get as much work in as possible in the 50 minutes you set yourself for your workout. There is an inverse relationship between the weight of the weights you are lifting and your rest period. In a weight loss workout I will never have more than 60 seconds rest in-between exercises or sets. Most of the time it will range from 15 seconds (which is really no rest, just enough time to get up and move to the next machine) and 45 seconds. However on a 45 second rest period, this truly means only 45 seconds. It does not mean that after 45 seconds you finish drinking on your water, casually sit down and start (after what is really like 60 – 75 seconds). 45 seconds rest really means only 45 seconds. After 45 you are already set-up and start pulling (or pushing) on the 45-second mark. You will notice a huge difference between following this truly to a 45 second rest period and 60 to 75 second rest. It will completely change the workout.
If you lift lower weights then this is more demand on the neuromuscular system and you will have to give yourself more rest periods. A good guideline is
There is a good way to cheat (or maximise) with this system. You can train the antagonist during your rest period. This means that you can do a chest press for 10 – 12 reps, wait 60 seconds (which is half the 120 secs) and do a seated row. This means that you at least give yourself 120 seconds rest for your chest press. With this system it means you can get a lot more volume done in your 50-minute workout. The above system is how I can train someone using a weight loss protocol with only 45 second rest periods. If you re following the above principle of working to failure between the chosen rest period and using antagonist workouts with accurate rest periods – the workouts become incredibly tough.
If your personal trainer chats to you without a stop watch – they do not have your best interests at heart, or simply do not understand the job they have been given, either way Move on and find a personal trainer who truly understands the power of keeping you to a strict rest/work ratio.