Some guy in the gym finishes a hard set of barbell squats and re-racks the weight. He feels realy tired and he takes a big swig from his water bottle. He looks down at his watch and presses the start button to begin counting down backwards from 2 minutes.
He read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set. He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.
Time is up. His still feel weak and his heart is still beating a lot, he doesn't feel completely ok, but the watch beeped and that means his has to go back and perform another set, it does'nt matter how he feels.
He performs the next set. He is not really ready to exercise right now, so he puts forth a mediocre effort, finish the set, and waits for another 2 seconds. He is making a huge mistake, just as hundreds of lifters in another gyms.
The only thing he is doing is to force his body to train at an effort level really far for his maximum potential, and his muscles are rarely being stimulated to grow.
Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.
It's quite simple: it's about lifting as much weight for the greatest number of reps that you possibly can. And repeat, and repeat, and repeat...
Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.
You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.
The set rest period theory is also highly flawed because it does not take into account the fact that certain exercises tax the body much more heavily than others and therefore require more rest between them. - 16089
He read that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Once that watch beeps at the 2 minute mark, he'll be back in the squat rack to perform another set. He stands up tall and paces around trying to catch his breath in preparation for his next battle with the weights.
Time is up. His still feel weak and his heart is still beating a lot, he doesn't feel completely ok, but the watch beeped and that means his has to go back and perform another set, it does'nt matter how he feels.
He performs the next set. He is not really ready to exercise right now, so he puts forth a mediocre effort, finish the set, and waits for another 2 seconds. He is making a huge mistake, just as hundreds of lifters in another gyms.
The only thing he is doing is to force his body to train at an effort level really far for his maximum potential, and his muscles are rarely being stimulated to grow.
Muscles grow because of an adaptive response to stress. You lift X amount of weight for Y number of reps, and your body adapts to this level of stress. In order to see continual gains in muscle size, you must continually force X and Y to higher and higher levels.
It's quite simple: it's about lifting as much weight for the greatest number of reps that you possibly can. And repeat, and repeat, and repeat...
Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.
You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.
The set rest period theory is also highly flawed because it does not take into account the fact that certain exercises tax the body much more heavily than others and therefore require more rest between them. - 16089
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