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Questions and answers about sports

In between sets — what to do?

4 min read

Asked by: Abby Brown

These Do’s and Don’ts of Resting Between Sets Will Maximize Your Workout

  1. Write Down Your Workout. You should track your workout between sets, especially if you have several minutes of rest. …
  2. Spot Your Workout Partner. …
  3. Stretch a Muscle Group You’re Not Working. …
  4. Review Your Form. …
  5. Do a Superset.

Do you take a break in between sets?

Adequate rest between sets helps to maintain a high level of force production for the next set. Thus, typical rest periods for increasing strength are between 2–5 minutes, which research shows to be optimal for strength development.

Is it okay to sit in between sets?

Some coaches recommend that you completely rest between sets or circuits. Sit down or even lie down, they say. That way when it’s time to do your next set, you’ll be able to put more into it and get better results.

What is the fastest way to recover between sets?

My answer is always shorten your rest periods. Don't rest between your warm-up sets with less than 60% of your max.

How long should be in between sets?

To get stronger faster, the best rest period is 3 to 5 minutes between sets. This is because much of the energy your body consumes during traditional strength training (heavy weight, 1 to 6 reps) comes from the Adenosine Triphosphate Phosphocreatine system.

Is it OK to pause between reps?

Pausing for a second or two between repetitions ensures that you are able to hold good form as you’re under greater control of the weight. Driving through the positive (concentric) portion of the repetition, and slowly control the negative (eccentric) portion of the movement to keep each rep honest.

Does resting too long in between sets?

The time that you take between sets is a crucial variable of resistance training. Rest periods can be tweaked to complement changes to rep count and intensity. Too little rest between sets could mean submaximal muscle growth. Too much rest can take you out of the zone and waste precious gym time.

What do you do during rest intervals?

Walking. Walking is usually the best option for rest periods between 1 and 3 minutes. After the initial fatigue from finishing the previous repeat dissipates, begin to walk around slowly to help keep the blood flowing to your muscles. If you’re still gasping for air, stand-up straight and put your hands on your head.

What do you do in between workouts?

Studies recommend spending about 6-10 minutes after your workout session performing some active recovery for best results (Ortiz et al. 2018). Light cardio exercise, like walking on a treadmill or cycling at a low intensity, can help you get your heart rate down to recover from your workout.

Should you do other exercises between sets?

Lifting between sets is the key to an optimal workout, says Anthony Belza, C.S.C.S., a strength coach in Toronto. By working through your “rest” periods, you’ll shorten your workout, which will keep it more intense.

Should you change weight between sets?

In gyms and weight rooms across the U.S., lots of people have learned to strength train the same way: Do a light warm-up set, then add weight on each subsequent set of an exercise, finishing with a single, heaviest set.

How many sets are necessary for muscle growth?

So, How Many Sets to Build Muscle? The ideal training volume for building muscle is around 9–18 sets per muscle per week. And if you’re choosing good lifts, doing 6–20 reps per set, and bringing those sets within 1–2 reps of failure, the bottom end of that range is often enough to maximize muscle growth.

Is 90 seconds enough rest between sets?

The ideal rest time between sets for muscle growth is between 30 and 90 seconds. “It allows you to sustain a high level of performance while also maintaining high enough levels of mechanical tension and metabolic stress to optimize muscle growth,” Thieme explains.

How long should I rest to gain muscle?

To get optimal gains in maximum strength, the body needs a complete recovery, so 48 to 72 hours. In concrete terms, if you perform a chest session, you will need to wait between 2 to 3 days before working the same muscle group again.

How long should I rest between reps?

Three seconds is the ideal amount of time [to rest] between reps,” he tells me. “If you are consistently going over 10 to 15 seconds in between each rep, you’re not going to keep your heart rate in its optimal zone. In turn, you won’t make the best use of your workout.”