Strength, power, and hypertrophy require more rest per week then endurance training.įor strength and power I would tell you to rest 2-3 days in the week.
You must also change your training routines. Your muscles won’t contract maximally and eventually you will hit plateaus. If your body is sore you will not lift as heavy or as efficiently. On your days off, depending on your goals, you should be doing recovery workouts, stretches, massages, or whatever you have to do to heal your body and get it prepared for your next lifting session. Though there is some truth to this, it’s not what the “hardcore” non educated gurus and social media influencers tell you to believe. You’d be surprised how many gym rats believe the idea that rest is unnecessary. In the end, it boils down to knowing your sport, what’s required of you, and finding the variables to create the right program. In reaity, it’s a hard question to answer because it depends on your sport. Rep ranges are 15 or higher for multiple sets or much much higher. In the end, the idea is to be able to perform reps for long periods of times with as little rest as possible. Runners usually only battle their environment.Ĭrossfit athlete’s have to battle environment, the type of exercises, how much weight is used, and other bodyweight complex movements.
Crossfit athlete’s need to perform high repetitions for different circuit training routines and can be as short as a few seconds to 20-30 minutes. Ultra runners have to be able to go for days. Marathon runners have to maintain their endurance for up 2-3 hours. With that said, even endurance has levels. Muscular endurance is essentially about being able to perform high repetitions with as little rest as possible. Power training requires you to rest about 5-7 minutes between sets. Beginners I recommend stay at the 5 minute range to ensure they maintain the best technique and avoid potential injuries. This is something you need to figure out with time and patience. The rest periods between sets for strength training is about 3-5 minutes. Though they are similar, the dynamics are different. Strength is the maximum amount of weight you can lift regardless how long it takes you to lift it. Power is maximum amount of load that you can lift in the shortest amount of time.
Power requires you to reach about 75-85% of your maximum effort within 1-2 reps. Strength requires you to reach about 75-85% of your maximum effort within 3-5 reps. The difference between strength and power is small but significant. Strength and power are all predominantly stimulating type 2 fibers. Type 1’s are more effective at recycling ATP and thus is why you need less rest. Type 2 fibers will need about 3-4 minutes between sets. To stimulate type 2 fibers choose weights that will take you to 80-90% of your max effort between 6-10 reps.īecause type 1 fibers are suitable for endurance, you can keep rest periods to about 30-45 seconds. Choose a weight that will take you to about 80-90% of your max effort and allow to you perform anywhere from 15-30 reps. High repetitions to failure will increase the type 1 fibers. You do this by training for both endurance and hypertrophy. In order to maximize lean body mass you must stimulate both fiber types.
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