Rest is part of the workout routine. Resting between sets can give significant impacts on your progress. When done correctly, you’ll get to see the results in a short period of time. You don’t have to be a genius to know that longer rest will enable you to lift more weight or repetitions when you do the next set. Resting for too long will reduce the training intensity while on the other hand insufficient rest time cause you to be exhausted very fast. Keep on reading and you will get yourself the ideal amount of rest time for your workout.
1. For you who want to gain muscle
Researches show that testosterone and growth hormones increase if you rest in a short time period during your training. The amount of rest time varies according to how many sets you are going to perform and how much you lift in your workout. The recommended amount of time for muscle gaining process is sixty to ninety seconds between sets.
2. If you are trying to lose fat
Other than following the right diet and workout routine, there are two important keys to lose fat fast. The first is by burning as many calories as possible, that is by doing marathon training with a little amount of rest between sets. The second is by doing other alternative exercises, squat for example, during your rest period between sets. To burn more fat, rest no longer than 30 seconds. If you want to do alternative exercises during your rest period in your workout, you can add more time to rest up to 90 seconds.
3. If you want to increase your strength
Your muscles and main nervous system need more time to recover after lifting heavy weight. Little rest time between sets will decrease your power to lift and decrease your body ability to recover during the workout. Rest for three to five minutes before starting another set of workout. This will allow your body to replenish the creatine phosphate/ATP stores in the muscle so that you can go heavier for more reps in the next set. Longer rest periods are better for people who are trying to gain more strength and power like powerlifters.
Recovery time can also be influenced other factors like the intensity of the set, your nutrition, how fit you are during the workout, your age, sex, and any injuries you have.