Is It Common To Gain Weight Right Before Your Period Gym Basics – Weight Training Rest Periods

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Gym Basics – Weight Training Rest Periods

During weight training, there are different views on how long to rest between sets. To determine how long to rest between sets all depends on what type of training you are undergoing.

In this article I will give a brief overview of what rest periods are used for certain styles of programs as well as the theory behind each.

No rest period:

No rest period is usually used when someone performs a superset or dropset during the workout. A superset or dropset is when the trainer will, for example, bench press the weight for a certain number of repetitions and then quickly drop the weight before performing a few more repetitions.

This type of training is great for getting a muscle pump which is great for building your muscles like body builders, but in terms of strength this type of training destroys your power neurons that help lift maximum weight.

I believe that drop sets and super sets are not the best style of training for people who want to get strong.

10-20 seconds

A rest period of 10-20 seconds is usually used for circuit style training, this type of rest gives you just enough rest to get from station to station or maybe enough time to set up for the next exercise.

Circuit style training is great for an aerobic workout and can definitely be used in a fitness training regimen, (as long as full body and functional exercises are implemented.)

The great aspect of circuit style of training is that you can implement good exercises like a deadlift, power clean and complexes, which are great for the cardio as well as strength and power.

30-90 seconds

This rest period is usually what most bodybuilders and regular weight trainers adopt during weight training. This is because the rest period is not enough to fully recover your muscles, but is enough to maintain a muscle ‘pump’ throughout the workout.

Because of my training ethic of heavy lifting with long breaks, I don’t fully approve of this style of training. Having said that, however, if your goals are to put on some muscle to move up a division or maybe your level of lifting is beginner or intermediate, then a 30-90 second rest period is perfect for some you are trying to achieve.

2-5 minutes

A rest period from this usually means you need a pretty big recovery and usually go for a max lift of some kind. Whether it is a day of a 1, 2 or 3 RM (repetition max) or a strength training day of 5 reps or less a long break is a must. A long rest is used to help your muscles fully recover for the next set.

For example, if you did a max bench press and rested for 10 seconds before doing another rep, I guarantee you won’t be able to do half a rep. this is of course because our muscle has not recovered.

Many studies suggest that after 4 minutes your muscles are about 90% recovered and that further recovery after that is very minimal. Therefore, having a long recovery allows you to lift heavy weight and really work on getting as much power out of each muscle fiber.

Therefore, I believe that if you are n the right weight division and need to maintain your body weight and increase strength then long recovery between full body exercises is the right rest period for you.

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