magnetron
Competitive Bodybuilder
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- 7 okt 2013
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Oké maar nu dus weer wat hoger. Neem je tijd tussen je setjes als je dat nodig hebt, niet te lang natuurlijk.
How long should I rest between sets?
Enough to get five reps on your next set. You won’t need to rest much between sets the first weeks of StrongLifts 5×5 when the weights are still light. But as the weight gets heavier and more challenging, you’ll need more rest between sets. Here’s what I recommend:
•1min30 if getting five reps on your last set was easy
•3mins if you struggled to get five reps on your last set
•5mins if you missed a rep on your last set
3-5 minutes rest after a challenging set of five reps is key to get stronger. It gives your central nervous system time to recover between sets. If you only wait a minute after a hard set, you risk missing reps on your next set and plateau. Wait 3-5 mins and you’re more likely to get your five reps and get stronger.
If you have an iPhone, iPod, or Android phone, track your workouts using my free StrongLifts 5×5 app. It has a built-in timer which will tell you exactly how long to rest between sets so you get stronger.
Otherwise pay attention to your heart rate. I’m often breathing heavily after Squatting a hard set of five. When my heart rate is back to normal, that usually means I’m ready for my next set.
To keep your workout short as the weights get heavier, don’t rest between your warm-up sets. Put the weight on the bar and do your next set. Then rest longer between your sets of five.