Rest Between Sets.
By Vishwanthar on Training
November 30, 2010
The primary reason for us to rest between sets is to allow recovery. For, if the rest interval is not adequate lifting weights would be impossible. Furthermore, it should be known that there are two types of recovery namely: Metabolic and neural. The major source of metabolic energy in strength training is adenosine triphosphate (ATP), and by and large it is accepted that nearly 2-3 minutes is required for full recovery of ATP. In general most gymmers would do well with the above mentioned rest interval.
However, it should be known that Neural recovery takes five and six times longer than metabolic recovery. This being the reason in general weightlifters and power-lifters rest more between sets than bodybuilders. Weightlifters and power-lifters when training with maximal intensity need more rest interval between sets for them to recover appropriately. Power-lifters take up towards 10 minutes when they are lifting extremely heavy.
In other words, if you are lifting puny poundages you will need less rest interval between sets, which may last from 60 seconds to 2-3 minutes. On the other hand, if you are lifting heavy poundages the rest interval would be 5-10 minutes.
If anyone is attempting to lift heavy he/she may have to rest more, or if their goal is to lose fat they will have to rest less between sets to foster fat loss. Moreover, coaches will have their own reasoning to support their views when it comes to rest interval. It should be noted that less rest or resting more would all depend on what the individual is trying to achieve. Also, individuals with slow twitch fibers recover faster when compared with individuals who predominantly have fast twitch fibers. As I have stated above 2-3 minutes of rest would generally accord.