Quick training tip. Manipulate rest interval duration for better muscle gain and/or body fat reduction. The key thing is to keep these rest intervals consistent and constant. Aim for 30-60 seconds if you are doing one exercise by itself (as long as the reps are 8 or higher). E.g. Barbell back squat followed by exactly 30 seconds rest after every set. If you are doing 2 exercises back to back or whats known as a "superset". Aim for about 45-90 seconds rest (as long as reps are 8 or higher). This creates a kind of accumulative fatigue affect and it is crucial not to lengthen the predetermined rest ESPECIALLY when it feels like its not long enough. How does this benefit body fat reduction? When rest intervals are shortened and a heavy weight is lifted (i.e. your max weight you can handle for the reps required) this causes an increase in the production of lactic acid. Lactic acid has a knock on effect of increasing HGH production which is a lypolitic hormone, essentially meaning that it is a potent and natural fat burner. HGH production (post work out) has shown to have no immediate or short term effects on muscle growth. what is clear is that shorter rests build muscle possibly due to increased physiological demand and damage to the muscle. (and if it works who really cares why anyway?) At the end of the day experiment and see what works best for YOU no ones body is exactly the same as another and we all respond differently to different training stimulus. If it works keep doing it, if you stop seeing results change it up! Any training related questions or to book a free consultation please message the page!.
Posted on: Wed, 21 Aug 2013 17:58:55 +0000