How Long to REST between SETS ..... For MAXIMUM MUSCLE GROWTH скачать в хорошем качестве

How Long to REST between SETS ..... For MAXIMUM MUSCLE GROWTH

REST BETWEEN HEAAAAVY SETS!!! https://www.championlife.co/ Soooo how long do you need to rest when you are lifting heavy? To be honest, it really depends on the lift, how heavy you are going, and what your overall goal is. However, in this video I will give you some guidelines for rests between sets for maximum muscle growth. So pay attention! Thanks and God Bless, Ron Williams - Natural Bodybuilder of the Decade https://ironchestmaster.com/ --------------------------------------------------------------------------------------------------------- What Is The Optimal Time Between Sets For Muscle Growth The Question: How long should you wait between sets? Should you try to spend only a few seconds between sets to fully work the muscle and increase the "burn", or should you wait longer until your muscles have fully recovered from the last set? Which way is best to increase growth? Should you ever change the amount of time between sets over time, or stick to one, proven method? Bonus Question: Have you ever used one of those "intense" workouts with absolutely minimal amount of time between sets just to try to break a plateau or try something different? Something like doing 10 sets of squats with only 15 seconds between sets, until you are on the verge of puking? If so, what was the workout exactly? How often should you do it? Did it help your overall gains? The "best" amount of time to rest between sets, like most things in bodybuilding, depends on what specific goal you're training for. Do you want to be stronger, more muscular or increase your stamina? Common sense and research tells us that we can only pursue one goal at a time. If we want to be stronger, we should follow a training program that increases our strength as quickly as possible. Likewise for size and stamina. Not surprisingly, with each specialized program comes a different requirement for rest periods. Let's look at WHAT those different rest periods are and, most importantly, explore WHY they are. Strength Training 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. The ATP-PC system uses phosphagens to produce energy very quickly and without the use of oxygen. Your body has a very small phosphagen reserve, which lasts about 15 seconds. It takes your body about 3 minutes to fully replenish phosphagen stores (Fleck, 1983). In other words, if you give your ATP-PC system at least 3 minutes to recharge, you'll lift more weight and get stronger faster.