The Muscle Couple with some info on maximizing your performance in your training.

Often times we hit the weights and don’t focus on the science behind the rest in between our sets.  Few of us realize how varying the rest times can make a dramatic improvement to our physiques.

There have been a lot of recent studies done examining rest intervals and most of the research data can be summed up into three different goal scenarios.

• Increasing Strength and Power

Rest 3:30 to 5 minutes between sets to allow for full recovery of all energy systems and maximum fiber recuitment   and activation
Example: Olympic Lifter-Power Lifter-Football Lineman

• Increasing Muscle Size

Rest 60-90 seconds between sets to allow for partial recovery of your energy systems and for increased natural growth hormone release
Example: Competitive Body Builder-Most Athletes-Any person trying to build muscle and change body composition.

• Increasing Muscular Endurance and Density(fat loss)

Rest 20-45 seconds between sets for minimal energy system recovery, maximum growth hormone release and improved V02 max
Example: Long Distance Runner-Body Fat Loss-Achieving Shredditivity

If you use this guide as a basis relative to your goals, you will ensure you stay ahead of the curve in maintaining continual progression.

It is important to remember to regularly change your training to force your body to adapt.

We would recommend changing your rest intervals along with your training at least 3-5 times per year dependent on your fitness level.

The more advanced you are, the more often you should variate.

Good luck!

MIHWCS