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Good article, one correction:
"Use a 30-45 second rest (upper body) and 45 seconds to 1 minute or more (lower body except calves). This is enough time for that lactic acid to get out of the system so you can attack another set. "
More rest between sets is needed if the objective is to lift heavier weights for muscular strength, hypertrophy or power. Energy resoration has a 30 second half life; it takes about 30 seconds for half the energy to be restored and 2-3 minutes before almost all the energy is restored in the muscle. Rest periods of less than 1 minute between sets do not permit sufficient energy restoration for high intensity performances. For strenth, power and hypertrophy, rest periods of 2-3 minutes are optimal for the best lifts and best gains.
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