REST HARDER
The time between your sets is just as crucial as what you do in them, says trainer Alex Adams
I just rest between sets until I’ve recovered enough to go again. Isn’t that right?
Not quite. Manipulating any of the variables in a resistance workout – the choice of exercise, load, volume, the length of your rest period or even the order in which you do the exercises – alters the unique structure of the workout and changes the cellular and molecular response you get from it.
Basically, if you change your weights, the number of reps or sets or the amount of rest you have, your workouts will produce vastly different outcomes even if they’re superficially similar. So when you’re planning an exercise programme, your end goal should clearly dictate how much you rest.
OK. So what am I doing wrong?
We’ve all seen people in the gym cranking out reps, resting for 15 seconds, then cranking out a few more and wondering why they can’t match their first set. If you ask to share the bar or ‘work in’, the response is almost always, ‘Oh, I’ve just got one more set,’ which they start as they finish the sentence. The problem is, working out like that gives you density not intensity, and you need both for muscle growth and fat loss.
So how long should I rest for?
It all depends on your goals. The nervous system can take a long time to recover when using rep ranges of one to five, which you do when strength is the primary or only goal of your workout, so rest periods of three to five minutes are most effective here.
What if I want to get bigger, or lose body fat?
Then keep your rests shorter – 3060 seconds if your aim is to drop body fat, and one to two minutes if you want to gain lean mass. These rest lengths will help increase the production of growth hormone, which is important for metabolising fat and repairing tissue. Your performance, which means how many reps you can do with the same weight, is likely to diminish with each subsequent set you perform. So you won’t be able to work as hard and your gains will suffer if you don’t rest for the right amount of time.
Is there a way to get the best of both worlds?
A great way to maximise growth hormone production while still recovering between moves is to use antagonist supersets – for example, a chin-up followed by a dumbbell bench press. That allows the major muscles fatigued in the first exercise to rest during the second exercise, so you can get a big growth hormone boost with a smaller reduction of performance. You’ll be getting both intensity and density – perfect for muscle, strength and fat loss.
What else can I do to ensure I’m resting correctly?
Rest isn’t just about the time between work sets. On some non-workout days, you can do recovery sessions – low-volume, low-intensity workouts that drive blood into the muscles and alleviate stiffness. Go for a bike ride or do a quick circuit of bodyweight moves, such as lunges and press-ups, for example. Don’t overtax yourself – you should end up feeling more energised after a recovery session. Doing so will help your muscles recover and grow, and prepare you for the next workout.
“Where strength is the primary or only goal, rest periods of two to four minutes are most e ective