Bodybuilding Workouts, Killing Your Muscle Gains
Some guy in the gym finishes a hard set of barbell squats and re-racks the weight. He feels really tired and he takes a big swig from his water bottle. He looks down at his watch and presses the start button to begin counting down backwards from 2 minutes.
Somebody told him that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Every time the watch beeps, he'll be back in the squat rack to perform another set. He stands up tall and paces around trying to catch his breath in preparation for his next battle.
Time is up. His still feel weak and his heart is still beating a lot, he doesn't feel completely ok, but the watch beeped and that means his has to go back and perform another set, it doesn't matter how he feels.
He performs the next set. He is not really ready to exercise right now, so he puts forth a mediocre effort, finish the set, and waits for another 2 seconds. He is making a huge mistake, just as hundreds of lifters in another gyms.
By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.
Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.
It's quite simple: it's about lifting as much weight for the greatest number of reps that you possibly can. And repeat, and repeat, and repeat...
If you don't rest enough between sets, you will not reach your maximum strength potential sacrificing the amount of weight you can lift, and also sacrificing the amount of muscle you can build. So, to begin the next set when you are still tired is the big mistake you should not make.
So, return to your exercise set when you feel you are again at 100% of your strength capacity. When will it be? When your body tell you so, listen to it an you will know when it is time to the next set.
A deadlift and a tricep pressdown aren't exactly in the same boat here. After a heavy set of deadlifts to failure I'll usually be resting for at least 5 minutes, often even more. A set of tricep pressdowns is obviously not as taxing and may only require a rest period of 2.5 minutes for me to feel fully recovered. - 17268
Somebody told him that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Every time the watch beeps, he'll be back in the squat rack to perform another set. He stands up tall and paces around trying to catch his breath in preparation for his next battle.
Time is up. His still feel weak and his heart is still beating a lot, he doesn't feel completely ok, but the watch beeped and that means his has to go back and perform another set, it doesn't matter how he feels.
He performs the next set. He is not really ready to exercise right now, so he puts forth a mediocre effort, finish the set, and waits for another 2 seconds. He is making a huge mistake, just as hundreds of lifters in another gyms.
By having a set rest interval between sets, he is forcing his body to train at an effort level that is far less than his maximum potential and is severely sacrificing the amount of muscle growth he can ultimately stimulate because of this.
Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.
It's quite simple: it's about lifting as much weight for the greatest number of reps that you possibly can. And repeat, and repeat, and repeat...
If you don't rest enough between sets, you will not reach your maximum strength potential sacrificing the amount of weight you can lift, and also sacrificing the amount of muscle you can build. So, to begin the next set when you are still tired is the big mistake you should not make.
So, return to your exercise set when you feel you are again at 100% of your strength capacity. When will it be? When your body tell you so, listen to it an you will know when it is time to the next set.
A deadlift and a tricep pressdown aren't exactly in the same boat here. After a heavy set of deadlifts to failure I'll usually be resting for at least 5 minutes, often even more. A set of tricep pressdowns is obviously not as taxing and may only require a rest period of 2.5 minutes for me to feel fully recovered. - 17268
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1:53 PM
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