Rest Periods - The Missing Link in Your Training

Written By� Flow Coach,�Mackennon� Klink� B.S.,� CSCS,� PN1�

When� it� comes� to� training,� recovery� and� rest� periods� are� often� overlooked and under-valued in most fitness programs even though it has� a huge influence in your overall success. Unknown to most, programmed rest�is just as important to your�workout�as�exercise selection, sets, reps, and nutrition. The main question to ask yourself when determining adequate rest is what are you training for? � Hopefully, you know�this�answer�even�before�you�enter�the�gym, and once identified,��rest should be reflected accordingly.�

Below is a cheat sheet to help ensure you are getting the most out of your rest time:

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Training Goal� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � Rest Period (b/t Sets or Exercises)

Metabolic Conditioning� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �0- :30 Seconds

Muscle Development� (Hypertrophy) � � � � � � � � � � � � � � � � � � � � � :30 seconds - 2:00 minutes

Strength Training � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � 2:00-3:00 minutes

Max Strength Training� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � 3:00- 5:00 minutes

Power Development (highly technical) � � � � � � � � � � � � � � � � � � � �5:00-10:00 minutes

Metabolic� circuit� training� incorporates� minimal� rest� periods� (<30� seconds)� to� challenge� your� muscles� and� aid� in� conditioning.� However,� keep� the� weights� between� 30-50%� of� your� max� to� reduce the occurrence of� injury.� For� example,� if� your� goblet� squat� max� is� 100lbs,� goblet� squat� with� either� 30-50lbs. � �

For� your� hypertrophy� training,� keep� your� rest� period� between� 30-120� seconds.� � The� more� intense� the� exercise� (i.e.� more� weight),� the� closer� you�ll� be� towards��120� seconds� of� rest.�

If� your� goal� is� build� maximum� strength,� keep� your� weights� high,� reps� low� (1-5)� and� the� rest� periods� longer. � General� rule� of� thumb� is� to� keep� the� rest� periods� longer� between� sets� at 3-5� minutes.

With� highly technical movements such as the power clean, which stresses the central nervous system, keep rest times higher (depending on the weight) to ensure that you can perform the lift with maximum speed, effort,� and perfect technique each and every time.� � �

If� your� training� goals� aren�t� in-line� with� your� rest� periods, you� won�t� see� your� intended� results! � Also,� keep� your� workouts� within� 60� minutes.� � Your� testosterone� levels� are� at� their� highest� level� within� 20-50� minutes.� � After� that,� testosterone� levels� begin� to� taper� off� and� cortisol� levels� (stress� hormone)� will� dramatically� increase.� These� simple� changes� will� put� you� in��the� driver�s� seat� on� achieving� your� training� goals.� Regardless� if� you� are� a� complete� beginner� or� a� seasoned� veteran,� monitoring� your� rest� periods� will� help� you� crush� your� training, hit your goals, and remain injury free.� �