WORKOUT: 3×8 Deadlift, Seated Row, DB curl, Wtd Step Ups, others as you please
Continuing with the Pathway explanations:
-Strength days provide and REQUIRE rest between sets.
-Today, I stay in the ATP-CP pathway. Blow out immediate stores…6-12 reps. Then rest to replenish ATP-CP.
-ATP-CP can fuel you for about 15 seconds…after that you go Glycolytic. Don’t do that on Strength days.
-If we don’t rest/replenish ATP-CP between sets, then the next set suffers….and we undermine our goal of developing STRENGTH.
-(That is why people addicted to metcon, bootcampy stuff don’t get stronger…too much aerobic load).
So what is the best Work 2 Rest:
The typical suggestion for Strength is (in seconds) 1:12 up to 1:20.
(1:12 would be Do Reps for 15 seconds, Rest 3 minutes)
BUT.…that wouldn’t be practical, unless you want to stay at the gym all day.
Now, weightlifters, bodybuilders, and CrossFitters who spend most workouts building Strength typically are OK with that (ie, they don’t mind so much spending alot of time at the gym…lifting heavy with long rest so they can lift heavy). Most exercise enthusiasts though balk at that idea.
So…most research suggests that resting about 75-90 seconds is acceptable for a fit person.
Some evidence indicates we might get away with 45 sec or 60 sec rest…but you start flirting with not being recharged.
The best idea 1) over the next few Strength days try different rest periods and see for yourself what is ideal for you, and 2) ask your trainer or coach for professional advice about what is best Work2Rest ratios in various workouts for your goals. (also, if they don’t know and/or consider this in the programming, then save your $ and go back to #1).
****I rest 90 seconds between sets on Strength days.
-Usually 4 heavy exercises + Warm Up + Stretch/Mobility and it makes for a reasonable amount of time (depending on transition and set-up time, I can get in/out of Strength days in 45-50 minutes…that’s plenty stimulus for me).
****BTW…When people say those Strength days aren’t “enough“…then 1) they aren’t going heavy & challenging, and 2) they are eating too much.