Rest is not always Best!

Many people fall into their same routine when it comes to resistance training. They perform a set of a given exercise, and then rest for the same amount of time, consistently between each set and exercise, until their routine is complete.

One of the best variables that can be adjusted in a workout is rest period. This is because you begin manipulating what energy systems you use to drive your workout.

Quick rests are heavily dependent upon glycogen stores (the stored form of carbohydrates in our muscles and liver), as well as quickly formed ATP (adenine-tri-phosphate: it is our body's currency, it is the energy that drives processes in the body).

Longer Rests allow glucose and fat cells to be converted to glycogen and ATP, as well as for oxygen to increase the quality of these conversions. ("Catching your breathe, and feeling recovered")

While I'm over-simplifying the science behind the rest periods, I'm attempting to help you all understand that you don't want to rest the same amount of time between exercises and between workouts. It is excellent to rest longer on HEAVY lifting sets, but even more excellent to not rest very long on sets that use less weight.

Only advanced trainees, or those under supervision of a trainer should severely cut rest time down between sets of HEAVY loads.

Try this workout out and shock your system. It is a 1 exercise, full body split.

Squat- 4 sets of 12, 10, 8, 12 (60 seconds rest MAX)
Incline Dumbbell Press 4 sets of 12, 15, 12, 8 (60 Seconds rest MAX)
Lat Pulldown- 4 Sets of 12, 15, 12, 8, (45 Seconds rest MAX)
Dumbbell Curl- 3 sets of 12, 10, 10 (30 seconds rest MAX)
Tricep Pressdown - 3 sets of 12, 10, 10 (30 seconds rest MAX)
Upright Shoulder Row- 3 sets of 10, 12, 12 (30 seconds rest MAX)
Seated Calf Raise - 3 sets of 15, 20, 15 (30 seconds rest MAX)

This workout should take you roughly 35 minutes if done properly. AND TRUST ME, you will be exhausted, and definitely sore the following day. Give it a try. And gentleman looking for hypertrophy (muscle growth), don't worry, this will shock those muscle fibers into growing a bit bigger and stronger!!!

Rest a little less and.......
STAY FIT FOREVER FOLKS!