30 seconds per arm, totaling 60+ seconds) One Arm Dumbbell Bent Over Rows 3-4 x 8-12 (approx. Plus, you’re going to go into each set (of each exercise in a given pair) tired because you’re only 30 seconds out of a hard effort, it’s certainly going to interfere with your overall working intensity at each set.Īdditionally, the rest interval between each exercise gets further extended when you throw in unilateral exercises because you’ve got the time it takes to do both sides.īench Press 3-4 x 8-12 (set takes approx. Now, if we look at the above example of a paired set, and assume each set of bench press and bent over rows take 30 seconds to complete – It translates into 150 seconds (2.5 minutes) rest before you return for your next set of Bench press - 60 sec rest + 30 sec of Bent Over Rows + 60 sec rest = 150 seconds - This obviously has us resting far longer than the generally accepted 90 seconds (or less) rest range we just discussed.Įven if you stick with this paired-set strategy and cut your rest interval between exercises in half to only 30 seconds, it STILL puts you at 90-seconds rest between sets of the same exercise, which is pushing at the upper-end of the generally recommended rest interval for maximizing your muscle pump and potential size gains. muscle mass) gains is around 30– 90 seconds. Most of us are aware (from years of anecdotal and scientific evidence) that the general consensus on optimal rest intervals between sets for maximal hypertrophy (i.e. But, when it comes to training for improved structural hypertrophy (muscle mass), we’ve not found paired sets done in the above fashion to be as effective as the traditional single set method or superset method. improve motor unit recruitment), we are all about paired-sets and tri-sets done in the fashion displayed above. When our goal is too increase strength or power (i.e. And, it’s also done to increase rest time between sets. This paired-set method is used to get more done in the time you have at the gym.
One of the most popular methods of weight-lifting is to use paired-sets, like this: This way, we can save you the time and trouble of making make the same bodybuilding mistakes we did! Bodybuilding Mistake #1 – Rest too long between sets
#Rest time between sets hypertrophy series#
In this 5-part mini-article (Blog) series I’m going to share with you the 5 biggest bodybuilding workout mistakes we’ve made and the solutions we’ve found to right our wrongs. Top 5 Bodybuilding Workout Mistakes we’ve made (and the Simple Training Solutions) …We’ve also had the discipline to embrace the bodybuilding workout mistakes we’ve made, and acknowledged the valuable training lessons we’ve learned from making these mistakes.
#Rest time between sets hypertrophy full#
In doing so, we’ve not only cultivated and refined the training concepts and techniques that we’ve had success with… like our Full Spectrum Bodybuilding (FSB) workout system, which I’m currently doing a full on-going series of training articles for – FSB: 101, FSB: Chest, FSB: Quads…
Over the years at Performance U, we’ve trained many bodybuilders, physique and figure competitors along with many athletes and exercise enthusiasts looking to get bigger.
0 kommentar(er)
