How much rest between sets?

How much rest between setsYes, as you rest between sets? Incidentally, it is a question of principle. In each set, you need to show maximum intensity, which means that during the break between the sets must be properly restored. During a set you spend muscle reserves of ATP (adenosine triphosphate) and creatine phosphate.

When they are exhausted, you feel full breakdown, it is not possible to make a quarter of a repeat. During the rest of ATP and phosphocreatine level grows almost back to normal again and you are ready for battle! Since the reduction reaction of the energy balance has a constant speed, it is within the same time. This means that there is no need to linger for a long time between sets: ATP and creatine is not in excess of the increase.

To answer the question about the optimal duration of pauses between sets, the researchers formed a group of 28 experienced bodybuilders. At the request of the Oxydrolone (oxymetholone) researchers they made 1 set bench press with a weight of 75% of a single maximum. We all went for about 12 reps. Then he began experimenting with the rest in 1, 3 and 5 minutes.

In search of truth

The researchers found that after 3 minutes of rest, all the subjects are able to do 10 reps. After 1 minute, the test is only defeated 6-8 reps. Extension to rest 5 minutes, did not bring the expected increase strength. All made the same 10 repetitions, but on subjective sensations many set was given more difficult, because they managed to lose concentration.Thus, when in the training mode between sets 10-12 repetitions should rest at least, but not more than 3 minutes.

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The graph shows how many repetitions bodybuilders were able to do in the second set at 1, 3 and 5 minutes of rest.

Not so simple

If you set, do 10-12 repetitions and are interested in a very high intensity, rest between sets 3 minutes. This mode will cause an increase in natural Bodybuilding videos testosterone secretion that. surely respond gain weight. However, due to the monotony of testosterone stimulation section with time necessarily fall. The training comes stagnation. Go to rest in 1 minute. Such a regime stimulates the secretion of growth hormone – yet powerful thereof anaboliticheskogo hormone. Your muscles will start to grow again, but again, for the time being. Then he should go back to rest 3 minutes.