Rest between sets of exercises is a very important part of the training process. On the one hand, too long rest will negate all your efforts in the gym, since the muscles will not receive sufficient load, and on the other hand, too short rest will lead to overtraining. So what is the optimal amount of rest between sets?
Classical fitness practice says that you need to rest for about a minute between work sets if we are talking about the development of fast muscle fibers. I usually do a series of reps (like crunches to failure) and then rest for a minute. After that I do the next series. And so I repeat 3-4 times.
You can then rest for a minute or two before moving on to the next exercise. In each exercise, stick to this simple rule - one minute rest. If you can reduce the rest to 45 or even 30 seconds, then the effect will be even better.
How much rest between sets when training slow muscle fibers? When we turn to the training of slow fibers according to the static-dynamic system, there is a somewhat different rest system. We make conditional superseries - threes. Those. we do twisting "under constant tension" until burning and pain for 30-50 seconds, then a short rest for 30 seconds and again an approach until a burning sensation for 30-50 seconds, another rest for 30 seconds, another approach (there were three approaches in total). This can be taken as one big set because you are depleting the muscle potential of the slow fibers in three steps.
After that, you need to rest for five minutes and only after that you can repeat the next three-step approach. I usually rotate the exercises for different groups. For example, after such a three, so as not to mess around for five or more minutes, you can work on your legs (squats), and then repeat the three on the press. After that, you can work on the pectoral muscles (push-ups) and finish with a three on the press. This approach is very time-saving and helps streamline your workout.
From the above, we can conclude:
- Rest between sets for fast fibers: 60 seconds (you can go up to 45, and then 30 seconds - even better).
- Rest between series inside a triset on slow fibers - 30 seconds.
- Rest between trisets on slow fibers for 5-10 minutes.
