If you're doing resistance training - either with weights, bands or bodyweight (like pullups or push ups) - the rest time you take between sets of repetitions is just as critical as the weight and reps that you choose, and will have a significant impact on your success. Indeed, number of reps in a set, the weight of a set, the total number of sets, and the amount of rest taken between these sets are all related in terms of the kind of strength one's trying to develop.
I used to get impatient waiting around after a set - someone saying "you have to wait 30-90secs" just irritated me, and i'd just go when i felt ready. It's good to trust yourself, but it's also good to learn WHY that wait - and just that wait (waiting too long can also be an issue) is critical for the type of strength you're developing.
What kinds of strength are there, you may ask? Generally, there are several phases
in a strength program, or types of strength that may be a focus, Strength/Power, Muscle Fiber Development (hypertrophy) and Endurance.Each phase/focus demands a slightly different consideration of the above variables to get the best results. Rest intervals let our energy systems restore themselves sufficiently so that we can actually optimize the work we're trying to carry out. Not paying attention to those intervals can be like throwing the work we do out the window: it's like paying for 100% of a job and only ever getting a 50% return, where the effort you put in can also be doing more harm than good without that recovery spell.
A quick overview of Rest in these types is given in the summary at the end of the article Figuring Out Rest Periods for your Trainging Goals:
- Strength/Power - Phosphagen System mainly -
full recharge needs 2-5 minutes based on a high load few rep set.
Can add volume (no. of sets) without changing rep scheme or break length - Muscle Fiber Building/Hypertrophy or just want to get to somewhat longer sets.
Taxing Glycolytic system and growht hormone triggering -
recovery is not full recharge
6-10 reps at 75% load-ish, 30sec - 1.5 mins rest - Endurance - want to just keep going.
Tapping into oxidative system with
50%'ish RM loads (or less) lighter loads, longer sets, less breaks - 10-15 reps with 30 secs breaks, max, if trained; longer if not.
If you're interested in more of the detail and what's meant by the various energy systems being taxed and needing replenishment (hence the rest intervals), or what 50% of a 1RM is so you can gate your mass/reps/volume AND rest, then please check out the whole article.
In the meantime, the takeaway is: rest intervals are critical. Your rest intervals between sets have a significant impact on the kind of strength you're developing, and the success in your practice so that effort is not counter productive.
