![]() ![]() If you can't achieve a 20% drop-off in four sets of isolation work, it means that you're either not training hard enough or that you're taking too much time between sets.įor isolation work when training for size, the rest intervals should be anywhere from 30 to 75 seconds. While a lot of exercisers just rest as long as needed between sets, the standard recommendation interset rest period for hypertrophy training is 30-90 seconds.So, for example, if you do a set of bench presses, you would rest 30-90 seconds before beginning your next set. Doing 12 reps with 110 pounds on that last set Rest Time for Hypertrophy The Standard Recommendation.Doing 9 reps with 140 pounds on the last set.This reduction can either come from reps or load.įor example, if on the first set you perform 12 reps with 140 pounds, a 20% reduction could mean: As long as you are putting in the work, you can rest 2 hours between sets, and you will still get results. Some will say train every day, and others will tell you all you need is one hard day. ![]() Others will say take as much rest as you need. Some will say rest as little as possible. In other words, shoot for a reduction in performance of 20% between your first and last set of an isolation movement. Some will say focus on muscle to mind connection. Not so short that your strength drops off too much from set to set, but you should try to gradually take less rest over time.Ī strength drop-off of 5% per set of isolation work is acceptable, and a total drop-off from the first to last set of 20% is a good target. So take around two minutes between sets of the same exercise.įor isolation exercises, fatigue (especially cumulative muscle fiber fatigue) is the main goal, so rest intervals should be shorter. The goal of the compound movement when training for size is not to burn, destroy, or annihilate the muscle, but to progressively use more weight in the proper size-stimulating zone (6-8 and 8-12 rep ranges). When you're using compound movements you don't want to create excessive CNS fatigue, so you should rest long enough to allow for at least a near-maximal neural recovery between sets. When using the big compound movements for building size, you want to use rest intervals that aren't that far off from what you'd use in a strength protocol.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |