One of the many bodybuilding variables that weight lifters must contemplate when constructing an effective workout plan is rest between sets, with some feeling that short rest periods promote a greater amount of muscle overload, leading to superior muscle gains. This idea is based on the overall fatigue experienced when engaging in a weight training workout with short rest between workout sets, as the assumption is, if such a workout is more challenging physically, the muscle gains will therefore be superior compared with more lengthy rest between sets.
The flaw in this theory is that the fatigue experienced when rest periods between weight training sets are shortened does not result from greater overload to muscles, but rather surfaces due to increased involvement of the cardiovascular system, where the heart is pumping significantly faster to support the continuous workload, similar to a heavy jogging session. As a result, the actual weight used during workout sets declines dramatically during short rest periods, and this actually reduces the total overload received, harming muscle growth. The weight training workout plan with short rest periods between sets may feel substantially more intense because of significant cardiovascular fatigue, but this should not be confused with a useful muscle building workout plan.
The error made by a number of bodybuilders is to create a hybrid between their aerobic and weight training workout sessions, feeling that this approach is sufficient in maximally stimulating both fat loss and muscle gain. Yet, two variables are neglected in constructing this flawed idea, as weight used during each workout set is an important concept in encouraging the greatest level of muscle gain, and complete mental focus during each set is also critical in fostering the greatest amount of intensity. When rest periods between workout sets are reduced to extremely low levels, the mind often becomes fatigued due to the lack of a recovery period between sets, and develops a natural tendency to put forth less effort during the weight training set itself. This, in combination with the natural physical fatigue that results from moving quickly between weight training sets, causes the body to lift less overall weight than would be possible if rest periods were lengthened to a more suitable level, as the body and mind do not have an opportunity to recover sufficiently for the highest level of output during each set.
Longer rest periods between sets offer a mental advantage for many, as feeling aerobically fresh throughout the weight training workout allows a bodybuilder to devote strict mental focus upon each rep, without a feeling of overwhelming fatigue that negatively impacts motivation. Yet, there are certain bodybuilders who because of their schedules are unable to devote more than a short period to weight training sessions, and therefore need to sustain the shortest possible rest periods in order to train as many muscle groups as possible during their limited workout period. In such a situation, extremely short rest periods between weight training sets are acceptable, as doing so is far superior to avoiding exercises, abandoning training for certain muscle groups, or training each body part on a less frequent basis.
Certain bodybuilders are opposed to extending rest between sets, as they feel far more capable of completing a weight training workout with maximum focus when they limit idle time, therefore, in such a situation, shorter rest periods are preferable, as making a weight training session realistic to consistently follow is one of the most vital factors leading to significant muscle gain, and if extending rest periods causes frustration, then reducing rest to the maximum length that feels tolerable is an acceptable practice. But for any weight lifter who wishes to produce the greatest amount of muscle building, and has the time and emotional commitment to lengthen rest between sets sufficiently so that a weight training workout gravitates away from a cardiovascular emphasis towards a dedicated muscle building focus, then this is the ideal strategy to employ.
Remember that aerobic workout sessions are aimed at improving heart efficiency and increasing metabolic rate for faster fat burning, but they are not designed to build significant muscle mass, and thus the best environment for muscle gains is one where the weight training workout session does not substantially stimulate the cardiovascular system, as passing through such a threshold can begin to greatly limit muscle building potential.
Author Resource:-
Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for building muscle mass without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling fitness equipment at guaranteed lowest prices.
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