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Truly Huge Fitness Tips
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Fitness Tips For For 9/16/2009
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Bodybuilding Rest Between Sets
Early bodybuilders workout weren't much differant than the workouts of
competitive weightlifters. They world lift heavy and rest a long time
between sets.
Recent studies show low rep, heavy lifting with five minutes rest
between sets produce strong and bulky muscle. And early bodybuilding
champions like John Grimek were just that strong and bulk but also
too smooth.
Then came people like Vince Gironda and Jack LaLanne who used very
short rest periods between sets. This kind of training, along with
better nutrition of course, seemed to give much more muscular
definition.
Sicne then bodybuilder nave been more and more defined and vascular.
Many like Frank Zane, Mohamed Makkawy, Steve Davis, and others
learned methods for adding muscle size and definition at the same
time. Using descending sets, (reducing poundage for each set), or
supersets and trisets (alternating exercises non-stop), they reduced
their rest periods to as little as 10 seconds between sets.
This had the same effect on their muscles as a heavy weight. At
the same time that the reps for each maximum effort where in the
6-8 range working deep muscle fibers. The continuous movement
provided the advantages of a high rep workout (endurance fiber
building and aerobic effect). Their workouts were condensed to
half the time they'd normally take to perform.
If your goal is to get super definition, I highly recommend
much shorter rests bwtween sets.
Gradually reduce your rest times down to 10 seconds on most
muscle groups and no more than 30 seconds on leg exercises
such as squats, deadlifts, leg Presses, etc. Resting less
than 10 seconds is ineffective because your reps will be
limited by lactic acid build-up. You'll make awesome gains
for a long time on this short-rest method, but on every
program, your muscles will eventually adapt. When this happens,
It's good to return to a slower pace. Heavier weight training
with a partner to help with an extra forced rep or two at
the end of a set is great for off-season strength and size.
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