If you’ve been lifting weights, then you probably already realize the importance of make each set count. But what about the resting time separating the sets? While being able to do drop-sets and supersets can give you a very effective workout, there’s the other “technique” on the other side of the spectrum, where you can slow down your speed and take your time at the gym. As hard as it may be to believe, sitting around at the gym can improve your workout at the gym!
By having a long resting period, you end up being able to do significantly more reps. Studies have been done which show that by resting for 30-60 seconds, reps have been able to increase by up to 66% compared to when test participants did minimal resting time… and by doing more proper reps, what do you gain? STRENGTH!
Within your body, you have two types of muscle fibers, which are slow-twitch and fast-twitch. When you are doing weight training at a normal speed, your slow-twitch muscle fibers kick in to action first. But as your slow-twitch fibers get exhausted during a set, your fast-twitch begin to take over. When you are resting, you are giving these muscle fibers the time to recover. However, fast-twitch fibers take much longer to recover than slow-twitch fibers due to the fact that more lactic acid builds up in them.
If you don’t give your body enough time in between each set, the lactic acid won’t be cleared, which will result in lower reps for your next set. You’ll be using the slow-twitch fibers throughout your next set, but your fast-twitch fibers may not be as effective.
Now the question is, what should you be doing during your resting period to help your body clear some lactic acid? For one thing, you can try massaging your muscles. Studies have shown that participants were able to lift more weights in the following set if they massaged their muscles.
There’s a reason why massaging is effective: For one, it stimulates your lymphatic system. The purpose of this system is to carry away waste products. The other advantage of massaging is that it improves your blood circulation and helps to lessen hypertension. With better circulation, you’ll have more oxygen and nutrients being carried to your muscles, which results in more strength for the next set.
But if massaging isn’t your thing, you can go with the good old active recovery. Active recovery is stretching and low-intensity cardio. This will also help improve your blood circulation and help get rid of some of the lactic acid buildup.
