Arnold

Let me preface my suggestions with a little bit of personal history. I started training with weights when I was 15 years old and I’m now 59 years old. That’s over 44 years of total time. At the peak of my career I placed fifth in my class at the Mr. America as well as sixth in the Mr. Universe competition.

I am by definition a hard gainer with much less genetic potential than most.  After the first 10-15 years of beating myself to death with fast-paced, high rep, high-intensity workouts I begin to learn what it really takes to gain the most size.

Before I go any further, I want you to know that I realize my suggestions may seem somewhat controversial, but I assure you that if you follow this pattern, you will not only succeed now, but you’ll also be laying the groundwork for continued  growth to some degree for many years.

I’m going to divide the following information into two separate blogs (rest between sets and reps per set).

 In this blog I will talk about the rest increments between sets.  As an example let’s take a typical four set exercise. Between your first and second set which are warm-ups the rest time should be between 1 and 2 minutes. Between your heavy sets the rest should be between 3 and 4 min. If you’re rest period between sets are shorter than this you will fatigue because you’re out of oxygen, not because the weight was too heavy. If you fatigue because you’re out of oxygen your body will respond by improving the efficiency of oxygen use, not improving strength and size. This is crucial.

Most of us have been brainwashed to think that we must work hard and fast to get results. That may be the case in some sports, but is not true in bodybuilding or strength training. In order to gain size you have to apply a resistance to the muscle that is not accustomed to while giving the muscle group as well as the system plenty of time to re-oxygenate.

The body’s physiological response to resistance training at the right reps (between six and 10) and rest increments is to create larger muscles. A good rule of thumb to follow this: rest 1 to 2 min. longer than you think you should.

If you don’t believe it just try it. Next time you workout add a minute or two to your rest periods between sets and see if you can handle more weight. We all know that if you can handle more weight you will get bigger and stronger.  

In my next blog I will cover number of reps per set that is ideal for creating size and or strength.

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Filed under: Body BuildingWeight Training

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