Tag Archives: rest

Rest for Strength

“If you really want to be strong the rest period is 5-15min between sets, if you have the time, that’s crazy long.” – Pavel Tsatsouline

Many will often say they never have that kind of time, however if you are to program effectively then you can potentially get that amount of rest, it’s a hard mindset for people to adopt as people these days chase fatigue.

I’d suggest you take some time to dig in to energy systems and how they work. In the latest revision of ‘Periodisation’ by Tudor Boompa you’ll find a great chapter on this topic and why a long rest is optimal for performance/strength.

If you are interested in strength then here are some examples of how you can achieve the above rest.

A1 – Press x2-3
– Rest 3min
A2 – Pull Up x2-3
– Rest 3min
While a small amount of effort is required in the pull up you are getting in a good amount of rest before your next pressing set.

A1 – Press x2-3
– Rest 3min
A2 – Pull Up x2-3
– Rest 3min
A3 – Farmers Walk x20m
– Rest 3min
I’m sure you can see where this is going in regards to potentially adding in extra movements or even just adding more rest if the weights require it.

A1 – Press x2-3
– Rest 5min
A2 – Pull Up x2-3
– Rest 5min
A3 – Farmers Walk x20m
– Rest 5min
What would the loads be? 85% of max and above, however if that was the case it would be preferable that you just take a decent rest, however if you feel you need to be doing something then a super set or tri-set option is a good one.

Remember that strength is a skill.

Enjoy,
Ross

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Faster Recovery, Easy as 1-2-3

Under recovering is actually quite common in a persons quest for better results. They will do more and more and more, at the start everything fees fine and some can sustain this for a rather hefty period of time until eventually the wheels fall off the wagon. Once this happens they’re fighting an uphill battle they just can’t win.
 
As strange as it sounds, when people become fatigued they experience a drop in performance, because of this what do you think they do? Yep, they try to train more, essentially trying to out train their fatigue… what a recipe for disaster. When performance starts to drop that could mean one of two things typically:
 
– You’re having a bad day, lighten the load and don’t worry about it.
– You’re out training your maximal recoverable volume (MRV*)
 
*MRV is the amount of volume your body can handle before it starts to fail under the strain. While the occasional period of working past your MRV (planned over reaching) is great to help encourage the super-compensation effect, too much will make you go backwards.
 
There are various indicators of amassing fatigue, one test that is quite an effective indicator is the Dynamometer grip test, but not everyone has this piece of kit. A nice substitute is to record your lifts and watch the bar speed back and assess your RPE (rate of perceived exertion), simply pick one of the big exercises and a weight that should be nice and fast 80% for 1 and see how it looks, slower bar = fatigue, fast bar = good to go. It’s not perfect but it will help you learn to listen to your body.
 
To aid your recovery capabilities here are three things you should be doing to maximise your time off:
 
1 – Eat more nutritious whole foods, deficiencies can impart recovery
2 – Get regular sports massages, rid yourself of scar tissue
3 – Get to sleep by 10pm and wake up by 6am ideally (this is optimal for muscle growth, hormonal optimisation and mental recovery)
 
Bonus Tip – Take a deload every 3 weeks, a reduction in volume, intensity or both can be of great help to your recovery capabilities.
 
Remember there is only so much your body can take, focus not he quality of what you’re doing first, then you can adjust the quantity as needed.
 
Enjoy,
Ross

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