TRAININGSPAUSEN

If you believe that the entire time between heavy sets is for your complete recovery so that you can then lift the bar explosively again afterwards, consider:

The recovery time has entirely with the replenishment of the Energieträgers ATP to do in muscle cells.

The first six repetitions largely rely on the stored ATP in the muscle fibers, which is replenished relatively quickly.

In the seventh through tenth repetitions is used in addition to the ATP creatine phosphate. And replenishing creatine phosphate takes significantly longer.

Sets of ten and more repetitions will use even more creatine phosphate and muscle glycogen, and will take the longest to replenish with muscle glycogen.

So that is the amazing thing.

First of all, we all "know" (from recreational bodybuilders to the highly respected scientists in our industry):

The heavier the weights, the longer breaks are required between sets. However, when you consider that the first six reps rely largely on stored ATP, which can be refilled extremely quickly, why do we take such long breaks between these heavy sets?

Shouldn't one rather take longer breaks when - let's say - sets of 15 are completed?

When exercising with high reps, the rest of the time to the next set is usually only about a minute, although muscle glycogen replenishment takes the longest.

You may think I'm crazy, but doesn't that sound a little backward?

Could it be that in this case tradition is playing a bigger role than necessary?

SHORT BREAKS

Tatsächlich hatten Researchers from the University of Memphis, Tennessee a similar thought when they observed strength athletes doing squats with the single maximum (1RM) and various rest phases.

17 weightlifters were asked to complete two sets of single maximum squats with either one, three, or five minute breaks in between. After only a minute's break, 13 of them made their maximum weight again in the second set.

After a three-minute break, 16 were able to crouch on the second set.

And after five minutes, 15 athletes were successful in the second set.

In summary:

Even a short break of just one minute was enough for 13 out of 17 lifters to complete the second set. In fact, this study seems to suggest that a break that is longer than three minutes is not as productive as a break that is only three minutes.

I am of course aware that this was just a study. But coupled with our simple question about energy recovery, it makes sense to ask why you need a longer break when the energy you need to lift the weight is already there.

If this gives you pause, then you are not the only one. So let's start discussing!

GUIDELINES FOR THE BREAK PHASES

Below are the generally accepted guidelines for rest periods followed by powerlifters and bodybuilders. The time frames seem to contradict the amount of energy required to support exercise effort.

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