When strength training, replenishing your energy stores between sets is equally as important as the training itself. The amount of recovery time you take between sets effects how completely your energy levels are restored. The National Strength and Conditioning Association refers to the recovery time as interset rest. Factors such as your training goals, your physical condition and the amount of weight lifted impact the amount of time you should rest between sets.
Strength and Power
When training for strength and power, the National Strength and Conditioning Association recommends rest periods of two to five minutes. Training for strength and power requires lifting 85 to 100 percent of your one-repetition maximum. Loads this heavy fatigue your muscles in a range of one to six repetitions. Resting two to five minutes between sets allows your body to replenish its depleted energy stores.
Hypertophy
Hypertrophy means that your muscles get bigger. Training for muscle hypertrophy involves performing three to six sets, with repetitions in the six to 12 range. The amount of weight lifted is between 70 to 80 percent of your one repetition maximum. Rest periods between 30 seconds and 1 1/2minutes are used when training for muscle hypertrophy.
Muscular Endurance
Muscular endurance training involves lifting lighter loads, less than 70 percent of your one-repetition maximum. One to three sets of 12 to 20 repetitions are performed for this training goal. Due to the lighter load, rest periods when training for muscular endurance are short. The National Strength and Conditioning Association advises rest periods of 30 seconds or less.
Considerations
The American Council on Exercise recommends being flexible with your rest periods. It is not wrong for you to rest longer than the guidelines state. If you find you need a longer rest period between sets, take more time to recover. Active recovery allows you to perform another exercise while you recover between sets. Stretching or performing an exercise for another body part are examples of active recovery.
References
- "Serious Strength Training"; Tudor O. Bompa; 1998
- "Essentials of Strength Training"; Thomas R. Baechle; 2000
- "American Council on Exercise Personal Trainer Manual"; Richard T. Cotton; 1997
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