Bodybuilding Tips, Overtraining Can Kill Your Muscle Gains
Jack finishes a focused set of exercises and re-racks the weight. His legs are wobbly, he feels light headed and he takes a big swig from his water bottle. He looks down at his watch and presses the start button to begin counting down backwards from 2 minutes.
Somebody told him that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Every time the watch beeps, he'll be back in the squat rack to perform another set. He stands up tall and paces around trying to catch his breath in preparation for his next battle.
Time is up. His still feel weak and his heart is still beating a lot, he doesn't feel completely ok, but the watch beeped and that means his has to go back and perform another set, it doesn't matter how he feels.
He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes. Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.
Working out in this way is really far from efficiency. His effort level is far less than his maximum potential. If he doesn't change the way he trains, he will sacrifice a great amount of muscle growth.
Muscles respond to stress, and the only truly stressful reps that actually trigger your body's muscle building mechanisms are those at the end of each set when the body is on the brink of muscular failure.
In other words, building muscle is all about progression in both weight and reps. It is about lifting as much weight as you possibly can for the greatest number of reps that you possibly can (within a given rep range of course) and then continually striving to improve.
Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.
You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.
The time between sets cannot be always the same. It will depend on the type of exercise you are performing. Some of them will tax the body much more heavily than others and obviously will take more time to your body to return to the ideal state. - 17274
Somebody told him that 2 minutes is the ideal rest time between sets in the gym, and he wants to get it exact. Every time the watch beeps, he'll be back in the squat rack to perform another set. He stands up tall and paces around trying to catch his breath in preparation for his next battle.
Time is up. His still feel weak and his heart is still beating a lot, he doesn't feel completely ok, but the watch beeped and that means his has to go back and perform another set, it doesn't matter how he feels.
He unracks the weight and squats down. His legs still burn and he wishes that he could have had more time to prepare for this set. He puts forth a mediocre effort, re-racks the bar, and sets his watch for another 2 minutes. Bobby, just like a ton of other aspiring lifters in the gym, is making a deadly, critical mistake.
Working out in this way is really far from efficiency. His effort level is far less than his maximum potential. If he doesn't change the way he trains, he will sacrifice a great amount of muscle growth.
Muscles respond to stress, and the only truly stressful reps that actually trigger your body's muscle building mechanisms are those at the end of each set when the body is on the brink of muscular failure.
In other words, building muscle is all about progression in both weight and reps. It is about lifting as much weight as you possibly can for the greatest number of reps that you possibly can (within a given rep range of course) and then continually striving to improve.
Because of this, you must always go into every single set of every single workout at your maximum strength potential. By sacrificing the amount of weight you can lift, you sacrifice the amount of muscle you can build. And there is no worse way to make this sacrifice than by not providing your body with enough rest between sets.
You should only begin your next set when you feel that you can perform it with 100% of your strength potential. A stopwatch cannot tell you when that time has arrived; only you can by listening to your body and relying on your own instincts.
The time between sets cannot be always the same. It will depend on the type of exercise you are performing. Some of them will tax the body much more heavily than others and obviously will take more time to your body to return to the ideal state. - 17274
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12:59 PM
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