How Long to Rest Between Strength Training Sets: A Four-Step Checklist
In this article, we will explore a simple and effective four-step checklist that helps determine the optimal rest time between strength training sets. By following these guidelines, you can maximize the quality of your sets and improve your overall strength training performance.
The Four-Step Checklist
Dr. Mike Israetel from Renaissance Periodization provides a straightforward checklist to determine if you’re ready to move on to your next set. Here’s a summary of the four points:
- Prime Movers Recovery: The primary muscles involved in the exercise should no longer feel burning, crampy, or drained.
- Cardio Recovery: Your breathing should be close to normal, ensuring that your cardiovascular system will not limit your next set.
- Nervous System/Psychology Recovery: You should feel strong again and mentally prepared to tackle the next set.
- Synergist Muscles Recovery: Supporting muscles should also be recovered and not limit your next set.
Once all four boxes are checked, you’re ready to proceed to the next set. It’s always better to err on the side of more rest to ensure high-quality sets.
Real-World Examples
Let’s look at two examples to demonstrate how this checklist works in practice:
Example 1: Heavy Squats
Imagine you are performing sets of five with 500 pounds, and your max squat is 585 pounds. Here’s how the checklist might look:
- Prime Movers Recovery: 60 seconds
- Cardio Recovery: 2 minutes
- Nervous System/Psychology Recovery: 5 minutes
- Synergist Muscles Recovery: 60 seconds
In this scenario, the longest rest interval is 5 minutes, which would be the recommended rest time between sets. You could rest for longer, but avoid resting so long that you feel cold or lose your psychological strength.
Example 2: Lighter Squats
Now imagine you are performing sets of five with 350 pounds, with the same max squat of 585 pounds. Here’s how the checklist might look for this lighter weight:
- Prime Movers Recovery: 45 seconds
- Cardio Recovery: 1.5 minutes
- Nervous System/Psychology Recovery: 60 seconds
- Synergist Muscles Recovery: 45 seconds
In this case, the longest rest interval is 1.5 minutes, making it the recommended rest time between sets for this lighter workout.
Conclusion
Rest times between strength training sets can vary significantly depending on the individual and the exercise. By following this four-step checklist, you can ensure that you are sufficiently recovered and ready to perform your next set with maximum quality. Remember to listen to your body and prioritize rest to optimize your strength training performance.
