Fitness Training | Abs | Bodybuilding

by aJ GAZMEN ツ GucciBeaR

Effective Ways To Amplify Your Bodybuilding Training

A set refers to the group of consecutive individual movements (reps) that are performed fro each exercise. One exercise might actually involve several groups of reps (sets) punctuated by short rest durations. Reps are usually repeated consecutively until the maximum number that forms a single set is achieved. The breaks allowed in between the sets are what we call inter-set rest periods. A good understanding of these rest periods is necessary in making the bodybuilding workout effective and more productive in terms of muscle gains.

During the rest period, the muscles are allowed to recover from the exhaustion generated by the previous set. Muscle cells are given an opportunity to burn enough energy while lactic acid accumulated from cell metabolic processes is flushed out. This in effect causes the muscles to recover and therefore better able to carry the next set to term. If a lot of time is allowed between the sets, the muscles are less fatigued by the exercise. But little time is allowed to elapse, then only partial recovery is achieved and the resultant fatigue is more. The partial recovery brings with it an accumulation of exhaustion that makes the next set harder that the previous one, and thus amplifying the training intensity (read demand).

Theses rest periods must be regular and timed to a specific number of seconds. The duration of inter-set rest periods is an important factor in determining the training intensity level achieved during bodybuilding workouts. The more time allowed, the lower the intensity achieved by the workout since, muscles treat the next set as a different exercise, not related to the former set. But if only minimal allowance is given for rest, then the next set becomes more demanding and thus more intensity is achieved by the workout.

Hardcore body builders usually reach huge levels of intensity by eliminating the inter-set rest period completely and performing the distinct sets back to back. When sets are performed back to back, the reps proceed one after the other as if the body builder is performing a single set of many reps.

The core role played by inter-set rest duration is in determining the training intensity of a workout. Ideally, the inter-set rest should take 20-30 seconds in intermediate levels of bodybuilding training while 25-35 seconds is the optimal allowance for beginner body builders. As the body develops more and more muscles and strengths, it is important that the body builder add on the intensity level of training so as to prompt the body to further growth. If the same intensity level is maintained for long, the body grows into it, adapts to it and gets comfortable with it, such that no growth is achieved even after training.

Reducing the inter-set rest durations is one of the most effective means of amplifying the training intensity. The new duration of the rest period should be regular and maintained at a particular pace. Don’t alter the inter-set rest duration irregularly and rhythmically or else you will delimit the gains of training and also expose the body to muscle injury and damage.

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