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Hoeveel rust nemen jullie gemiddeld tussen de sets door?
- Topic starter klempic
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- Recente activiteit Recente activiteit:
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klempic zei:
Aha, monsieur 'pic houdt van een pomp.
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Rest periods Between Sets: Everything you ever needed to know!
By Dustin Parsons B.S.
bron: http://www.protraineronline.com/past/oct15/restperiods.cfm
Rest periods between sets is an integral and often overlooked contributor to the success of any strength training program. Chances are, you are not optimizing this crucial variable. So what is the trick to get the most out of your rest? Well, it depends on your training goals and level of conditioning. Optimal rest periods between sets can vary from 30 seconds or less up to 5 minutes! We know that it takes 2.5 to 3 minutes for the phosphagen (Creatine Phosphate/ATP) stores to fully recover from a set of intense exercise(1). Contrary to what you might think, resting for this time period to allow complete phosphagen recovery is not optimal for all athletes. Let's take a look at some of the facts about rest intervals. I have grouped the information by training goals in order to make it more reader-friendly.
Absolute Strength Athletes
First, let's define who you are. You are training for explosive, low repetition activities of short duration. Muscle hypertrophy and endurance are not your primary concerns. Weightlifters, powerlifters, sprinters, football players, sprint cyclists and any other athletes in a sport emphasizing high intensity/short duration activities, this is you!
Your optimal rest period range between sets is 3 to 5 minutes. One reason for this longer rest is to allow full phosphagen recovery before you begin the next set. Full recovery allows you to produce the greatest muscular force possible for each set performed, and thus receive the greatest absolute strength gains from your training. Another good reason for this rest interval is that when combined with heavy training loads, it appears to produce greater testosterone levels in experienced strength athletes incorporating large muscle group exercises in their training (2). A higher testosterone level equates to greater gains in strength.
Hypertrophy and Endurance Athletes
Who are you? You are an athlete training for muscular size and/or to increase your ability to apply near maximal muscular force over a time period. Bodybuilders, fitness buffs, long-sprint runners/swimmers/cyclists, wrestlers, soccer players, and sports similar in intensity, this is you!
Your optimal rest period range is 30 to 60 seconds. Another way to look at this is to shoot for a work-rest ratio of 1:1. This means that you spend the same amount of time resting as it took you to complete the previous set. Athletes whose sport demands 1 to 3 minutes of all out effort with little or no rest may benefit from a work-rest ratio of 1:1 or slightly higher. This means that you spend the same or less time resting than you do performing each set of exercise (1). In either case, the principles behind the practice are the same. Using this rest interval between sets creates high lactate levels in the exercising muscles (3). This forces the body to improve its ability to buffer the accumulating lactate, thereby improving your ability to sustain moderate, near maximal or maximal contractions over a given time period. High volume, short rest period training has also been found to increase human growth hormone levels when compared to training with longer rest periods (2). In addition, muscular hypertrophy (growth in size) will be maximized using the 1:1 work-rest ratio in conjunction with high training volume and a weight load between your 8 and 12 repetition maximum. (1).
Special Considerations
Keep in mind that whatever you are training for, beginners need more rest between sets then the seasoned veterans. If you are just starting out, stay in the conservative end of your range. If you are experienced you will benefit more from a shorter rest period. In addition, athletes coming back from periods of detraining due to injury or otherwise should increase the amount of rest between sets until you are back in your normal physical condition.
The Unique Case of Circuit Training
Traditional circuit training incorporates a rest period of typically less than 30 seconds, or a work-rest interval a fair margin greater than 1:1. So where does this fit into an athlete's training? One has to understand that circuit training is designed to provide a happy medium between strength and aerobic training. Due to the short rest interval between sets, strength gains are less than optimal with circuit training (30 to 50% less) when compared to traditional strength training (1). However, modest gains in aerobic capacity can be achieved. So who benefits from circuit training? Athletes that require a balance of both strength and cardiovascular endurance for their sport, athletes and fitness buffs with limited time and anyone wishing to add variety to their training would all benefit from circuit training.
In conclusion
No matter what your sport or fitness passion may be, understanding the science of rest between sets will put you in the driver's seat on the road to your training goals. As you can see, not all athletes benefit from waiting the full three minutes for complete phosphagen recovery. Different periods of rest can produce very specific results. It is up to you as the athlete to decide which approach will be of greatest benefit to you.
- Dustin Parsons B.S.
Designing Resistance Training Programs
Fleck, S.J., and W.J. Kraemer. . Champaign, IL: Human Kinetics. 1987.
Kraemer, W.J. Endocrine responses and adaptations to strength training. In: Strength and Power in Sports, P. Komi, ed. Oxford: Blackwell Scientific. 1992. pp. 291-304.
National Strength and Conditioning Association, Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics. 1994.
By Dustin Parsons B.S.
bron: http://www.protraineronline.com/past/oct15/restperiods.cfm
Rest periods between sets is an integral and often overlooked contributor to the success of any strength training program. Chances are, you are not optimizing this crucial variable. So what is the trick to get the most out of your rest? Well, it depends on your training goals and level of conditioning. Optimal rest periods between sets can vary from 30 seconds or less up to 5 minutes! We know that it takes 2.5 to 3 minutes for the phosphagen (Creatine Phosphate/ATP) stores to fully recover from a set of intense exercise(1). Contrary to what you might think, resting for this time period to allow complete phosphagen recovery is not optimal for all athletes. Let's take a look at some of the facts about rest intervals. I have grouped the information by training goals in order to make it more reader-friendly.
Absolute Strength Athletes
First, let's define who you are. You are training for explosive, low repetition activities of short duration. Muscle hypertrophy and endurance are not your primary concerns. Weightlifters, powerlifters, sprinters, football players, sprint cyclists and any other athletes in a sport emphasizing high intensity/short duration activities, this is you!
Your optimal rest period range between sets is 3 to 5 minutes. One reason for this longer rest is to allow full phosphagen recovery before you begin the next set. Full recovery allows you to produce the greatest muscular force possible for each set performed, and thus receive the greatest absolute strength gains from your training. Another good reason for this rest interval is that when combined with heavy training loads, it appears to produce greater testosterone levels in experienced strength athletes incorporating large muscle group exercises in their training (2). A higher testosterone level equates to greater gains in strength.
Hypertrophy and Endurance Athletes
Who are you? You are an athlete training for muscular size and/or to increase your ability to apply near maximal muscular force over a time period. Bodybuilders, fitness buffs, long-sprint runners/swimmers/cyclists, wrestlers, soccer players, and sports similar in intensity, this is you!
Your optimal rest period range is 30 to 60 seconds. Another way to look at this is to shoot for a work-rest ratio of 1:1. This means that you spend the same amount of time resting as it took you to complete the previous set. Athletes whose sport demands 1 to 3 minutes of all out effort with little or no rest may benefit from a work-rest ratio of 1:1 or slightly higher. This means that you spend the same or less time resting than you do performing each set of exercise (1). In either case, the principles behind the practice are the same. Using this rest interval between sets creates high lactate levels in the exercising muscles (3). This forces the body to improve its ability to buffer the accumulating lactate, thereby improving your ability to sustain moderate, near maximal or maximal contractions over a given time period. High volume, short rest period training has also been found to increase human growth hormone levels when compared to training with longer rest periods (2). In addition, muscular hypertrophy (growth in size) will be maximized using the 1:1 work-rest ratio in conjunction with high training volume and a weight load between your 8 and 12 repetition maximum. (1).
Special Considerations
Keep in mind that whatever you are training for, beginners need more rest between sets then the seasoned veterans. If you are just starting out, stay in the conservative end of your range. If you are experienced you will benefit more from a shorter rest period. In addition, athletes coming back from periods of detraining due to injury or otherwise should increase the amount of rest between sets until you are back in your normal physical condition.
The Unique Case of Circuit Training
Traditional circuit training incorporates a rest period of typically less than 30 seconds, or a work-rest interval a fair margin greater than 1:1. So where does this fit into an athlete's training? One has to understand that circuit training is designed to provide a happy medium between strength and aerobic training. Due to the short rest interval between sets, strength gains are less than optimal with circuit training (30 to 50% less) when compared to traditional strength training (1). However, modest gains in aerobic capacity can be achieved. So who benefits from circuit training? Athletes that require a balance of both strength and cardiovascular endurance for their sport, athletes and fitness buffs with limited time and anyone wishing to add variety to their training would all benefit from circuit training.
In conclusion
No matter what your sport or fitness passion may be, understanding the science of rest between sets will put you in the driver's seat on the road to your training goals. As you can see, not all athletes benefit from waiting the full three minutes for complete phosphagen recovery. Different periods of rest can produce very specific results. It is up to you as the athlete to decide which approach will be of greatest benefit to you.
- Dustin Parsons B.S.
Designing Resistance Training Programs
Fleck, S.J., and W.J. Kraemer. . Champaign, IL: Human Kinetics. 1987.
Kraemer, W.J. Endocrine responses and adaptations to strength training. In: Strength and Power in Sports, P. Komi, ed. Oxford: Blackwell Scientific. 1992. pp. 291-304.
National Strength and Conditioning Association, Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics. 1994.
Man-Mountain
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RichardV zei:
idd
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Ik neem meestal zoveel rust als nodig is om mijn ademhaling en hartslag naar normale niveau's te laten zakken(gevoelsmatig, dus enigzins rustig ademhalen en een hartslag die ik niet meer in achter in mijn keel voel).
Dit kan dus bijvoorbeeld in houden dat er tussen de laatste 2 setjes biceps curls 3-4min rust zit, omdat ik gewoon helemaal kapot ben.
Ik val in elk geval onder de categorie absolute strength athletes.
Dit kan dus bijvoorbeeld in houden dat er tussen de laatste 2 setjes biceps curls 3-4min rust zit, omdat ik gewoon helemaal kapot ben.
Ik val in elk geval onder de categorie absolute strength athletes.
(Soulfly)
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Santoz
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klempic
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axestream zei:
ahaha ik kan ook 10x opdrukken dan heb ik ook al een immense pomp
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Adema
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huckfinn zei:Ik train samen, dus de tijd tussen de oefeningen is altijd wat langer: 2-2.5 minuten. Blijkt gelukkig niet eens zo verkeerd te zijn (post axestream)
aan jouw stats te zien ook niet! flink wat gegained in korte tijd! nice
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Alhoewel ik zelf vaak meestal pas weer verder gaat als m'n hartslag onder de 100 komt, zit ik minimaal aan 1 maar meestal tussen de 2 en 3 minuten.
Het zijn de Fastwich vezels die het grootste groeipotentieel hebben en waar je dus het grootste deel van je training op moet richten en dan met name type II (FG)
Dit betekend dus dat je rustperiode lang genoeg moet zijn om voldoen ATP herstel te hebben bereikt
[Afbeelding niet meer beschikbaar]
Zoals je ziet is na ongeveer 1min ca 75% en na 2min. 90% van de ATP weer aangevuld aangevuld
Verders even wat uit The Effects of Rest Interval Length on Ratings of Perceived Exertion During Dynamic Knee Extension Exercise
Practical Applications
The brief period of rest in between sets of resistance exercise is an important parameter in exercise prescription.
The results of the present study suggest that there is no significant difference between rest interval length of 1–3 minutes based on ratings of perceived exertion during a standard 3-set-by-10-repetition protocol. As this finding appears to correspond with the results of previous studies, it is also speculated that a 3-minute rest period may not be sufficient for mediating quadriceps muscle recovery.
As the recovery of muscle function is an important consideration for optimal resistance exercise performance, it is recommended that an interset rest interval length of greater than 3 minutes be incorporated when performing at least 3 sets of knee extension exercise.
Furthermore, caution is warranted when attempting to use ratings of perceived exertion as an indicator of muscle recovery, as these measures did not appear to be different between groups using different rest interval lengths. The contrast between the number of repetitions performed and perceived exertion ratings is particularly notable, as, anecdotally, fewer subjects were able to complete all 10 repetitions in the 1-minute rest interval group as compared to the 3-minute rest interval group. Although the present study does not establish the validity of using ratings of perceived exertion to monitor muscle recovery, the results should guide the practitioner to focus, at present, on objective measures of exercise performance.
Ik zal het gehele onderzoek plaatsen.
Het zijn de Fastwich vezels die het grootste groeipotentieel hebben en waar je dus het grootste deel van je training op moet richten en dan met name type II (FG)
Dit betekend dus dat je rustperiode lang genoeg moet zijn om voldoen ATP herstel te hebben bereikt
[Afbeelding niet meer beschikbaar]
Zoals je ziet is na ongeveer 1min ca 75% en na 2min. 90% van de ATP weer aangevuld aangevuld
Verders even wat uit The Effects of Rest Interval Length on Ratings of Perceived Exertion During Dynamic Knee Extension Exercise
Practical Applications
The brief period of rest in between sets of resistance exercise is an important parameter in exercise prescription.
The results of the present study suggest that there is no significant difference between rest interval length of 1–3 minutes based on ratings of perceived exertion during a standard 3-set-by-10-repetition protocol. As this finding appears to correspond with the results of previous studies, it is also speculated that a 3-minute rest period may not be sufficient for mediating quadriceps muscle recovery.
As the recovery of muscle function is an important consideration for optimal resistance exercise performance, it is recommended that an interset rest interval length of greater than 3 minutes be incorporated when performing at least 3 sets of knee extension exercise.
Furthermore, caution is warranted when attempting to use ratings of perceived exertion as an indicator of muscle recovery, as these measures did not appear to be different between groups using different rest interval lengths. The contrast between the number of repetitions performed and perceived exertion ratings is particularly notable, as, anecdotally, fewer subjects were able to complete all 10 repetitions in the 1-minute rest interval group as compared to the 3-minute rest interval group. Although the present study does not establish the validity of using ratings of perceived exertion to monitor muscle recovery, the results should guide the practitioner to focus, at present, on objective measures of exercise performance.
Ik zal het gehele onderzoek plaatsen.
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klempic
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3XL zei:
wel leuk en aardig allemaal die onderzoeken, maar ik blijf bij bi en tri 1 minuut rust nemen. Hoeveel rust neem jij bij bijv. de kleinere spiergroepen als de biceps en de triceps 3XL? Heb n keer ergens n post van je gelezen dat je beter 2 min rust kunt nemen dan 1 min to 1 .5 min, de pomp zal dan minder zijn maar je zult meer gewicht kunnen nemen en daardoor ook hypertrofie aanzetten..
met rug en benen zal ik bij zware compound oef 2-3 min rust nemen.
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klempic zei:
Moet je helemaal zelf weten
klempic zei:
Zie boven:
Alhoewel ik zelf vaak meestal pas weer verder gaat als m'n hartslag onder de 100 komt
klempic zei:
Juist
Was 1 heel belangrijke reden vergeten, namenlijk je CZS. Als je een korte rustase neemt is je CZS nog niet voldoende hersteld met als resultaat dat er minder vezels aangevuurd kunnen worden.
Dus het verhaal dat minder rust intenser is en daardoor de spier mer belast gaat niet op. Minder rust spreekt de spier gewoon minder aan.
Komt ook nog bij dat korte rust zorgt voor een grotere melkzuurproductie waardoor de kans bestaat dat de spier eerder opgeeft door falen van het eneriesysteem als door falen van de samentrekkende delen van de cel
Maar korte rustperiodes pomp wel lekker en als je pomp belangrijk vind .......
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Murk zei:Ik had die tabellen idd al eens gezien, daar heb ik m'n rust ook door bepaald.
Ja Brutez, daar gaat je theorie
Mijn theorie staat als een huis
Alleen de pest in bodybuildingland is dat elk onderzoek weer door een ander onderzoek word tegengesproken. Je moet dus voor jezelf uitvinden wat voor je eigen het beste werkt. En voor mij en vele andere werkt een kortere RI beter dan een langere
