|Posted on 20 May, 2018 at 14:30|
Gym Plans Explained: Rest
Key training principles
How to make your routine more effective
You may wonder why I place so much emphasis on recovery but there are very good reasons for this.
Rest in this context refers to between sets and part of a gym plan.
Rest is underrated in most gym plans and should be the basis of how you structure your training. Shorter recovery between sets will mean higher heart rate, more calories burned and generally lighter weights. Longer recovery means heavier weight, more muscle building and focus on technique.
A solid, all year round gym plan will accommodate these principles.
This means that your training plan is altered. a regular basis.
As a rule of thumb…
Less than one minute recovery: circuit based training plan
1–2 minutes: endurance and higher repetition based workout
3–4 minutes: muscle building workout with lower repetitions
Over four minutes: looking towards one rep maximum, heavy lifting and long recovery phases.
As you can see, there are no random rest phases with workouts, everything should be tailored to an individual goal. There is the potential to mix and match (but within reason and not spontaneously).
Experimentation is the best way to find out what training plan works for you. I have an all-round training plan that rotates at different times of the year depending on my goals and effectiveness.
On the flip side, failure to provide adequate rest means that you will not have a true picture of your gym plan and effectively renders your repetitions meaningless. Jumping from one set to the next may seem like the best thing to do (to bash through a workout) but consistency is the best way to tell which weight is appropriate and to monitor your actual progress.
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