Did you know you can speed up your muscle development and gain muscle if you pay attention to one, very often neglected factor of training – rest periods between sets. You can increase your workout intensity and spend less time in the gym by manipulating the rest time between sets.
Reduce rest periods
By reducing the rest time between sets you are automatically increasing the workout intensity and the lactic acid levels produced by your body. The higher the lactic acid levels in blood – more HGH (human growth hormone) is released. Growth hormone is an anabolic hormone that helps drive muscle growth. The only problem with high lactic acid level is that it results in greater fatigue and muscle spasms during the workout. That’s why you’ll decrease the rest periods progressively.
Take a weight that allows you to do 3 sets of 10-12 reps with 2 minutes of rest between sets.You’ll use the same weight, reps and sets week after week. The only thing that is going to change is the rest time between sets. You will reduce rest time between sets for 15-20 seconds every week. If you can’t complete at least 8 reps on the last set, then don’t decrease the rest time until you can complete all 3 sets.
Week Repetitions Rest
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1 12,10,10 2 minutes
2 12,10,10 1 minute 40 seconds
3 12,10,8 1 minute 20 seconds
4 12,8,8 1 minute
5 10,10,10 40 seconds
6 10,8,8 20 seconds