Inadequate time between sets results in decreased performance and possible clinical symptoms such as nausea. Length of rest periods should be goal specific and based on fitness level. If you wait too long or too little between sets, it will affect the outcome of your weight-lifting. Understanding the implications of rest between sets allows you to design an optimal weight lifting plan and promote performance.
About
Your muscles are put under stress during a lift, and they undergo changes between sets. Longer rest periods allow for increased work and shorter rest periods promote endurance due to decreased recovery time. According to the American College of Sports Medicine, "the duration of rest period significantly influences the metabolic, hormonal and cardiovascular responses to a short-term bout of resistance exercise."
Types
The American College of Sports Medicine defines a very short rest period as one minute or shorter, short rest periods as one to two minutes, moderate rest periods as two to three minutes, long rest periods as three to four minutes and very long rest periods as five or more minutes. You need to understand the vocabulary related to rest periods so you can take into account various recommendations about time between sets for weight lifting.
Function
Strength goals require high loads, few repetitions and full recovery periods, according to the National Strength and Conditioning Association. Hypertrophy goals require moderate loads, high volume and short to moderate rest periods. Muscular endurance programs require low intensity, high volume and very short rest between sets. Time between sets is goal-specific and affects overall results.
Significance
Building your strength requires high loads for optimal fiber activation and adaptation. Longer rest periods ensure that a heavy load can be used repeatedly. A short rest period results in reduced lifting ability and requires load reductions. Muscular endurance adaptations require lighter loads, increased volume and very short rest to promote maintenance of a specific activity level over time. Time between sets is related to level of load.
Considerations
Your weight lifting success depends on many variables. Research and understand these fitness variables to help support a proper program design. Although abundance of information may be overwhelming, it is in your best interest to structure your workout for optimal results. Your ability to devote time to exercise is enhanced by spending that time wisely. Time between sets is goal specific and essential for desired adaptations, and it needs to be implemented correctly.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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