Minimized Rest For Maximized Gains

by: Pm - September 8th, 2007

Minimized Rest For Maximized Gains

There are three basic ways to increase the intensity of your workouts. The first, involves increasing the resistance (weight) used during an exercise; the second, requires adding additional repetitions to a set, adding more sets to a given exercise, and/or doing more exercises per body part. Both of these methods are fairly straightforward and are commonly applied – even if unknowingly – by all but the most novice weightlifters. (e.g., …you go to the gym and try an exercise; if the exercise seems too easy, you add more weight or try doing a few more reps on your last two sets.)

The third basic means of increasing intensity is probably the least often employed, but is one of the best… especially for those of you who are training for sports or are trying to improve body composition (add muscle, lose body fat) and general heath. Even if you’re aspiring to be the next Coleman or Cutler, it’s a great way to add variety to stale training routines. The intensity intensifier that I’m referring to is called minimized rest, which basically means that you to shorten rest times between sets and reps.

While many people are good at charting the exercises that they do, the order that they do them in, and the meals and supplements that they consume, few (if any) that I know vary or chart the amount of rest that they take during exercises and sets. And, if they aren’t charting it, they probably aren’t paying attention to it. And, if they aren’t paying attention to it, there’s not guarantee that one workout will be anywhere near as intense. Let me explain a bit further…

Basic Chest Workout
BB Bench Press 3 sets, 8-10 reps
Incline DB Chest Press 2 sets, 10-12 reps
Pec Deck 3 sets, 12-15 reps
Push-ups 3 sets to failure

Assume that you went through this routine the way that many people commonly do. You perform the first set, stop and rest for 60, 90... 120 seconds, maybe grab a drink of water, and finally get back to the bench for set number two. This cycle continues through the next two sets, and eventually through the remainder of the exercises, until the workout is complete. Not a bad workout, but it maybe better suited to a power lifter than a body builder (especially, as the rest times climb above 1.5 minutes).

Now, lets pretend that you performed the same routine, but limited your rest time to 30-45 seconds between exercises and sets. Guess what’s going to happen?

For starters, you’re going to find that you won’t be able to use quite as much weight per set. This is because your muscles will be burning with acid build-up and engorged with blood. Contrary to how it sounds, this is a good thing. It’s nothing more than the “PUMP” that all the N.O. product ads talk about and means that you’ve really kicked up the intensity. (NOTE: Supplementing with acid buffers like beta-alanine and/or creatine monohydrate can be helpful with recovery and rebuilding)

Next, you’ll discover that you will be able to get through your workouts in about half the time it previously took (great news for you busy students and weary travelers with limited time availability).

Finally, because you’re increasing intensity by reducing the body’s recovery time (as opposed to loading on more weight and/or risking over-working the joints), you’ll also be helping to protect your lower back and other joints from long-term degradation.

So, the next time that you’re looking for a way to add some intensity (or variety) to your workouts, consider shortening your rest times. If you’re not normally accustomed to training at this type of pace, I guarantee that you’ll feel the burn… and the growth!

…till next time.

Happy Heaving,

PM

The information contained in this article is not intended to be used for, or replace, the advice, medical diagnosis, or treatment of your doctor. Always seek the advice of your doctor or other licensed healthcare provider before starting any new supplement, diet, or exercise routine or when you have questions regarding any medical condition. Use of this article indicates that you expressly acknowledge and agree that Optimum Nutrition, Inc., its suppliers, licensees, and sub-licensees are not responsible for the results of your decision resulting from the use of this information including, but not limited to, your choosing to seek or not seek professional medical care based on the information contained in this article.