Practice wait training while weight training

In today’s busy world, cutting corners to fit everything in is a daily truth. However, the one place you should not skimp is in your weight-training schedule.

Many time-pressed fitness participants believe that by not resting between sets they are getting more done in less time. Not so. The body requires rest in order for the muscles to recover and restore their capacity to perform more exercise. But, how much rest is needed to give your muscles adequate recovery before starting on your next set?

According to a recent study published by the National Strength and Conditioning Association (NSCA) in The Journal of Strength and Conditioning Research (December 2004), rest periods of three to five minutes are essential to achieve the full benefit of resistance exercise for recreational lifters.

Researchers at the University of Kansas examined the effects of three different rest period lengths on subsequent set performance in 28 healthy men. All subjects had a minimum of eight weeks’ resistance training experience.

The men completed one set of the chest press exercise to fatigue, and were randomly assigned a rest period of one minute, three minutes, or five minutes. The men performed another set of the chest press exercise using the same weight, completing as many repetitions as possible.

Results indicated significantly fewer repetitions during the second set in all rest interval categories. However, the total work performed during the second set was considerably less in the one minute rest interval group than with the three and five minute groups.

While all of the second sets produced fewer repetitions, the subjects assigned to the three and five-minute groups were still able to perform between eight to 12 repetitions, the amount recommended for optimal strength gain. Those selected to wait only one minute between sets, were only able to perform four to six repetitions during the second set with the same amount of weight.

This study differs from previous research, which consisted of highly trained weightlifters and bodybuilders. In these studies, rest periods of one minute were adequate for full muscle recovery. More research is needed to determine why the two populations have differing rest requirements.

To get the most from a workout individuals should train with rest periods of three to five minutes while performing eight to 12 repetitions per exercise. For more information on strength and conditioning fundamentals and fitness tips, subscribe to the NSCA’s free fitness publication at www.nsca-lift.org/perform.