by Francesco A. Castano

One of the numerous bodybuilding variables that weight lifters must contemplate when constructing an effective workout program is rest between sets, with some believing that short rest periods promote a greater amount of muscle overload, leading to superior muscle gains. This ideology is based on the overall fatigue experienced when participating in a weight training workout with brief rest between workout sets, as the assumption is, if such a workout is more difficult to endure, the muscle gains will therefore be superior compared with longer rest between sets.

The issue with this analysis is that the fatigue experienced when rest periods between weight training sets are reduced does not result from greater overload to muscle tissue, but rather occurs due to increased involvement of the cardiovascular system, where the heart is pumping much faster to support the continual workload, somewhat like a heavy jogging workout. Because of this, the amount of weight used during workout sets declines sharply during short rest periods, and this actually reduces the total overload received, hampering muscle growth. The weight training workout session with short rest between sets may feel substantially more intense because of significant cardiovascular fatigue, but this is not to be confused with a useful muscle building workout plan.

The error made by many bodybuilders is to combine their cardiovascular and weight training workouts, believing that this approach is sufficient in stimulating both fat loss and muscle gain. Yet, two points are forgotten when producing this hypothesis, as weight used during each workout set is a vital concept in encouraging the largest level of muscle gain, and complete mental focus during each set is also critical in promoting the greatest level of intensity. When rest periods between workout sets are reduced to very low levels, the mind often becomes fatigued due to a lack of sufficient recovery between sets, and develops a nagging habit of putting forth less effort during the weight training set itself. This, in conjunction with the considerable physical fatigue that results from moving quickly between weight training sets, causes the body to use less overall weight than could be possible if rest periods were extended to a more reasonable level, as the body and mind do not have an opportunity to recuperate sufficiently for the highest level of output throughout each set.

Lengthy rest periods between sets offer an emotional advantage for many, as feeling energetic throughout the weight training workout session allows a bodybuilder to provide undivided mental attention upon each rep, without a feeling of overall fatigue that drains motivation. Yet, there are some bodybuilders who because of their schedules are unable to devote more than a brief period to weight lifting sessions, and therefore need to maintain the shortest possible rest periods in order to train as many muscles as possible during their limited workout time frame. In such a situation, very short rest periods between weight training sets are acceptable, as this is far superior to avoiding exercises, abandoning training for certain muscles, or training body parts on a less frequent basis.

Still other bodybuilders are opposed to extending rest between sets, as they feel far more likely to complete a weight training workout session with maximum focus when they limit idle time, therefore, in such a case, shorter rest periods are preferable, as making a weight training session realistic to continually follow is one of the most important factors leading to significant muscle gain, and if extending rest periods causes frustration, then reducing rest to the maximum time frame that feels tolerable is an acceptable practice. But for any bodybuilder who wishes to achieve the greatest amount of muscle building, and has the time and mental wherewithal to lengthen rest between sets sufficiently so that a weight training workout gravitates away from a cardiovascular emphasis towards a dedicated muscle building focus, then this is a superior tactic to employ.

Remember that cardiovascular workouts are aimed at enhancing heart health and improving metabolic rate for added fat burning, but they are not designed to build considerable muscle mass, and thus the best plan for muscle gains is one where the weight training workout session does not stimulate the cardiovascular system in any noticeable way, as passing through such a threshold can begin to greatly limit muscle building potential.

Francesco Castano authors MuscleNOW.com, a diet and weight lifting program teaching the exact techniques for muscle building without supplements or drugs. He also owns FatVanish.com, teaching exactly how to burn fat without supplements.

Article Source: ArticleRich.com

Last Updated on Friday, 27 May 2011 00:27