Each time you increase the amount of stress you put on a muscle, more microscopic damage occurs within the muscle cells, leading to an uptick in pain during the 24 to 72 hours following your workout as the muscle repairs itself, Suter says. If a muscle hurts for more than three days after a workout or if pain comes on suddenly during training, rather than gradually afterward, you may need to ease up on the weights. Wondering if your form is right? One thing that will help keep your form in check—and reduce your risk of injury—as you lift heavier weights is giving yourself the right amount of rest , both between workouts and between reps.
The harder you work, the more essential rest becomes. Juster advises giving yourself at least 45 to 60 seconds of rest between all sets, and 90 to seconds when performing challenging exercises or any sets that are shorter than 8 reps each and hence, very heavy. And if you are so tired or sore going into a given workout that your technique or strength is off, back off the weights and consider upping your recovery efforts in terms of sleep, nutrition, stress management, and active recovery work like foam rolling , Steele says.
Pay attention to the common signs of overtraining: feeling drained, lack of energy, constant soreness, sudden drop in performance, and lack of motivation. Listen to your body. And know that whenever things start feeling easy, you can up the challenge once more. SELF does not provide medical advice, diagnosis, or treatment.
Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
There, she also completed undergraduate work in magazine journalism and gender studies. As a certified strength and Select personalised ads.
Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Sets, repetitions, and rest intervals are the basis of weight training programs.
You need to know what they mean and how to mix and match them for best effect to reach your goals. Your training program will differ in the weights used, number of repetitions and sets, rest intervals, and speed of execution depending on whether you are training for fitness, muscle hypertrophy, strength, power, or endurance.
The first step is understanding these terms and how they describe your workout program. A repetition rep is one completion of an exercise, such as one deadlift , one bench press , or one arm curl. A repetition maximum 1RM is your personal best, or the most you can lift once in a single repetition of an exercise. Therefore, a 12RM is the most you can lift and successfully perform 12 repetitions with proper form.
A set is a series of repetitions performed sequentially. For example, eight repetitions can be one set of bench presses.
The rest interval is the time spent resting between sets that allow the muscle to recover. The rest period between sets is usually in the range of 30 seconds to two minutes.
Some exercises also have short rests between reps. Generally, rest between sets falls within these ranges for different training goals. That would mean three sets of 10 maximum presses using a weight of 50 pounds, with second rests between sets. Contraction velocity is the speed at which an exercise is performed. This has an effect on training goals and results. According to the U. National Strength and Conditioning Association, the theoretical distribution of repetitions against a percentage of 1RM your maximum lift is distributed as follows.
This example uses a bench press where your 1RM is pounds. This is a guide you can refer to when you choose appropriate weights for working out. A training program is a schedule of exercise types, frequency, intensity, and volume, whether for weight training or any other fitness training. You can devise many combinations of sets , reps, rest, and exercise types to find what works best for you. A qualified strength and conditioning trainer can help you plan a program.
These variables can be adjusted in any weight training program:. A basic fitness program should target both strength and muscle-building. Another frequent question is how long you should rest between sets.
The more intense the workout, the longer you should rest. When using heavy weights you should rest 2 to 5 minutes between sets. Your muscles need time to repair and grow so give them a break of at least 48 hours between sessions. Home Reps vs.
Weight: Learn how to focus your workout.
0コメント