When starting out, weight trainers tend to focus on loads, tempo or number of reps. But to build muscle At the gym, it is also essential to take into account another parameter: the recovery time. Often neglected, the rest time in weight training is an excellent way to progress.
What is a rest time in weight training?
In weight training, rest time refers to the time interval between sets or exercises.
It is therefore important to distinguish this concept from the concept of rest days between training sessions, which is discussed in an article dedicated to muscle recovery.
The resting times during your strength exercises are generally between 30 seconds and 5 minutes. Whether you are a beginner or an experienced athlete, these moments should allow you to recover and hydrate so that you can move on to the next set.
The importance of recovery time in weight training
Weight training puts a lot of stress on muscles and joints.
Whether you're doing basic exercises (squats for thighs, bench presses for pecs, etc.) or isolation movements, your body needs to rest between sets to maximize muscular growth.
During a sporting activity, the body produces energy thanks to ATP (adenosine triphosphate). To do this, this molecule draws on the low reserves of phosphocreatine. These reserves only need a few minutes (depending on the intensity of the effort) to be replenished, hence the importance of rest time.
A rest period that is too short will mechanically lead you to reduce your workload. On the other hand, if it is too long, it will slow down muscle development.
In both cases, the hypertrophy responsible for the muscle gain will not be optimal.
Rest time in strength training is a great way to intensify a workout. It is a variable in its own right for gain muscle. Being able to reduce recovery times from one workout to another, without losing efficiency, is synonymous with progress.
Let's say you do 4 sets of 8 reps at the bench pressThe next time you do this exercise, you can try to reproduce this performance by reducing the rest time to 1.5 minutes. The next time, you can try to reproduce this performance by reducing the rest time to 1 minute 30.
How much rest should I take during training?
Rest time in weight training depends on your level, the exercises you perform and your goal in the gym (to get strong, lose weight, etc.).
However, it is possible to distinguish three main types of recovery time in strength training:
- short rest time,
- moderate rest time,
- long resting time.
Between 30 and 60 seconds, the short rest time is ideal for building muscle size. Combined with the use of moderate weights and the achievement of 6 to 12 repetitions, it accentuates the metabolic stress and allows you to build muscle. This recovery time is also used in circuit training and HIIT training.
To develop themuscle endurance and power, a moderate rest time of 60 to 90 seconds is recommended. You will need to ensure that you are working explosively to get results. Moderate rest periods also promotemuscle hypertrophy.
Between 90 seconds and 5 minutes, the long rest time is rather reserved for strength training. Such sessions consist of lifting or pushing extremely heavy loads for only a few repetitions. Between sets, sufficient recovery time should allow the body to regenerate its phosphocreatine reserves.
Conclusion
You now know how to manage rest times during your workouts in the weight room. You've understood that your recovery times must be consistent with your objectives (weight gain, lean, etc.) and the methods of your weight-training program. Remember to get enough rest to maintain your quality of movement.
