If even one of them isn’t up to the task (e.g., because it's fatigued or not yet strong enough to pull its own weight), the rest of the team (read: your body) suffers, leading to sub-par performance and sub-optimal results. Unlike our superset example, compound sets usually comprise dissimilar exercises. The difference is the paired exercises are synergistic, meaning they’re both for the same body part. Indeed, by recruiting and engaging more lean mass, compound exercises can help you build more of it as well.īut all of that recruiting and engaging comes with a price: These exercises require several muscle groups spanning at least two joints to work together to get the job done. This tenet prescribes the same protocol as for super-sets. So while longer rest periods are best for nervous system recovery, technique, and force development the shorter rest periods (30-60 seconds) are better for burning fat and muscle building. Compared to isolation exercises such as the biceps curl, dumbbell fly, and calf raise, which target a single muscle group and move a single joint, compound (multi-muscle, multi-joint) movements provide significantly more bang for your strength-training buck. Short exercise rest periods are recommended for muscular hypertrophy exercise protocols because they augment a greater GH response compared to long rest periods (Rahim et al). Sure, your workouts are filled with countless other moves, but the one you perform first in each workout while your muscles are still fresh is likely one of the “big three.” 'Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.' J Strength Cond Res. But even if you’ve never witnessed those strong competitors move mind-boggling amounts of iron, odds are that those very same exercises-or at least variations of them-are the bedrock of your training program. For most of us, in most circumstances, rest between 2-4 minutes. If you’ve ever watched a powerlifting competition, you know that the athletes compete in three events: deadlift, squat, and bench press. Most of us are aware (from years of anecdotal and scientific evidence) that the general consensus on optimal rest intervals between sets for maximal hypertrophy. How will I know if I need longer rest periods between my workout sets compound exercises - 2 to 4 minutes isolation exercises - 90 seconds to 2 minutes. This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout.
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