Will Short Breaks Between Weight Training Sets Produce Superior Muscle Gain?
One of the many bodybuilding concepts that weight lifters must consider when constructing an effective workout program is rest between sets, with some feeling that brief rest periods promote a greater amount of muscle overload, leading to larger muscle growth. This idea is based on the overall body fatigue felt when engaging in a weight training workout with brief rest between workout sets, as the assumption is, if such a workout is more difficult to endure, the muscle growth must therefore be superior compared with extended rest between sets.
The problem with this analysis is that the fatigue felt when rest periods between weight training sets are reduced does not result from greater overload to muscles, but rather surfaces due to increased involvement of the cardiovascular system, where the heart is pumping far greater to support the continuous workload, similar to a heavy elliptical session. Because of this, the weight used during workout sets declines sharply during brief rest periods, and this actually reduces the total overload received, hampering muscle growth. The weight training workout session with short rest between sets may feel substantially more intense because of significant cardiovascular fatigue, but this should not be confused with a useful muscle building workout plan.
The mistake made by a number of bodybuilders is to create a hybrid between their aerobic and weight training workouts, feeling that this technique is sufficient in maximally stimulating both fat burning and muscle building. Yet, two points are neglected in constructing this flawed idea, as weight used during each set is an important concept in producing the largest level of muscle gain, and complete mental focus during each set is also useful in fostering the greatest level of intensity. When rest periods between workout sets are reduced to very low levels, the mind often experiences fatigue due to a lack of sufficient recovery between sets, and develops a nagging tendency to put forth less effort during the weight training set itself. This, in conjunction with the natural physical fatigue that results from moving quickly between weight training sets, causes the muscle to use less overall weight than could be possible if rest periods were lengthened to a more reasonable level, as the body and mind do not have sufficient opportunity to recuperate sufficiently for the highest level of output during each set.
Lengthy rest periods between sets offer an emotional advantage for many, as feeling aerobically fresh throughout the weight training workout session allows a bodybuilder to devote undivided mental focus upon each rep, without a feeling of overall body fatigue that adversely impacts motivation. Yet, there are certain bodybuilders who either due to their work schedules or personal commitments are unable to devote more than a brief period of time to weight training sessions, and therefore need to sustain the shortest possible rest periods in order to train as many muscle groups as possible during their limited workout period. In such a scenario, very short rest periods between weight training sets are acceptable, as doing so is far superior to avoiding exercises, skipping certain muscle groups, or training body parts on a less frequent basis.
Other bodybuilders are opposed to extending rest periods between sets, as they feel far more capable of completing a weight training workout with maximum focus when they are avoiding idle time, therefore, in such a case, shorter rest periods are preferable, as making a weight training session realistic to continually follow is one of the most important factors leading to considerable muscle gain, and if longer rest periods cause frustration, then reducing rest to the maximum time frame that feels tolerable is an acceptable practice. But for the bodybuilder who wishes to achieve the greatest amount of muscle gain, and has the time and emotional commitment to lengthen rest between sets sufficiently so that a weight training workout moves away from a cardiovascular emphasis towards a dedicated muscle building focus, then this is the ideal strategy to employ.
Remember that aerobic workouts are aimed at enhancing heart efficiency and increasing metabolic rate for faster fat burning, but they are not intended to build significant muscle mass, and thus the best environment for muscle growth is one where the weight training workout session does not significantly stimulate the cardiovascular system, as crossing such a threshold can greatly hinder future muscle gains.
Francesco Castano authors the www.MuscleNOW.com web site, which is a bodybuilding program for muscle gain without supplements or drugs. He also owns the www.FatVanish.com site, where you will find his natural fat loss program.
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