Rest between sets of power exercises

Rest between sets of power exercises

In order to determine the optimal amount of rest between sets exercises, you should understand, what is generally used interval method of alternating stress and rest.

 

Repetition power loads

Load repetitive after a certain period of rest, are used for a stronger impact on the function of the trainee. Depending on the characteristics of the processes occurring in the body, there are two principles of interaction loads during a training session.

Linear summation load       

In the simplest case, the effect achieved during each approach does not depend on the previous load. Rest time between sets, in this case, is not strictly regulated, it will be sufficient only to recuperate in order to be able to repeat the subsequent approach to the required power level.

The overall effect of this training is training the simple sum of the effects achieved in the individual approaches. An example is the strength training aimed at glycogen depletion capacitance muscles. Repeatedly repeating load after a rest, sufficient to substantially output of lactic acid from muscles, you can achieve a significant reduction in the concentration of glycogen. And this means more pronounced glycogen supercompensation after training.

Enhancing after exercise

Under certain to follow the effect of the training load can not simply add up linearly with the effect obtained in the previous approach, but to strengthen it. For example, in the case of short heavy load, the maximum consumption of oxygen is not observed during the approach, and later, when the recovery occurs. Activities after loading, in this example, must be identical in duration to the duration of the load, for example, 30 seconds of rest -30 seconds.

How is the best way to use it?

As I mentioned, each subsequent approach to the degree of the damaging effects on the muscles is less effective than the previous ones, due to the gradual reduction of the power reduction due to the residual accumulation of acid products of metabolism in muscle. Obviously, in this case, the subsequent load can not in any way enhance the effect of the previous addition of simple summation microtraumas obtained during each single approach. Consequently, the rest between sets is not restricted to any special conditions, in addition to the time you have available, and should provide a substantial reduction in the concentration of lactic acid in the muscle, so that the muscles can again a top speed of energy consumption.

Complete withdrawal of the lactic acid from the muscle of its substantial accumulation, provided only after a few hours after the load, but to substantially reduce the concentration of lactic acid in the muscles a few minutes is sufficient. For righteousness' sake, it should be said that if we had a rest 10-30 minutes between sets, such a system would be more effective. But in this case, training will drag on all day.

Classic rest time between sets is considered for 1-2 minutes. During this time, all the lactic acid certainly is not printed. But fall to such a level that you can make the next full approach.

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