3/28/2023 0 Comments Rest time between squat setsThe most common component and most frequently studied is the workout volume ( 3,4). Several components make up the structure of a resistance exercise program. Part of what makes resistance exercise so popular and effective is the seemingly endless selection and variation of exercises. Try to allow thirty seconds of actual rest between one exercise and another to stay relatively fresh.Resistance exercise has become very popular and is now considered an essential component of every athletes conditioning program. But if you’re not trying to overload your CNS with max effort compound movements, and especially if you’re nearing the end of your workout, you can fill your rests with some of that all-important accessory work. If you’re gearing up for some weighted chin-ups, you wouldn’t want to hammer your biceps. Squatting? Why not fit in some lateral raises, or even some curls or tricep extensions – sure, a lot of lifters think that compound movements are all you need for strong arms, but if you were going to do nothing between your sets anyway, what’s the harm?Īgain, use common sense. Mostly benching today? Consider some bodyweight squats, hamstring exercises or core work. But if you’re focusing on, say, medium intensity pushing movements, you might be able to manage some of those oft-neglected horizontal pulling exercises during your rest. We’re not talking about supersetting squats and deadlifts here. “This way, no time is lost and you are creating a balance of sorts.” “The easiest suggestion is just to work the opposing muscle groups with some sort of accessory motion,” says LaVacca. But if you know yourself, your history, and your program, you’ll know which of these will be a smart pick for you.Ī video posted by Jacky Bigger on at 6:11pm PST Where are you falling short?”Ĭlearly, this depends on the athlete. I recently heard someone say that working out is what you want to do and training is what you need to do. “I think working on your biggest need is what I tell people to do the most. “It all depends on your goals,” says Joseph LaVacca, DPT, CFSC, FMT-C, SFMA, an orthopedic physical therapist based in New York City. But smart programming doesn’t require athletes to max out on every set or go heavy on every workout, so while you’ll want to first consult with your coach, you can find other ways to fill your rest periods that won’t hamper your lifts. The typical answer is, “If you’re training hard enough, you need every second of that rest.” A lot of the time, that’s true. When it’s hard enough to make the time to go to the gym at all, is it really a good use of your time? That’s why it’s not uncommon to look around a powerlifting gym and see athletes sitting, resting, and playing on their phones for more time than they spend lifting.īut think about it: if you perform twelve total sets in a workout and rest three minutes between each lift, that’s thirty-six minutes of dead time that you’re probably spending on your butt. That’s not an insult! After all, a few well-regarded studies have shown that the greatest strength gains come from resting a good three to five minutes between sets. Powerlifters aren’t known for their incredible endurance.
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