Rest- How to Use it to Your Advantage

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Here are some general guidelines you can use to establish an accurate plan for your desired outcome in the gym. I will list general training residuals people train for in an order of what requires the most amount of rest between sets, to the least amount of rest between sets.

Using the graph as a guideline, I will provide sample work-to-rest intervals we use to develop a specific adaptation.

New Skill Acquisition:

  • Depending on the intensity of the skill (swinging a bat compared to learning a new swim stroke) you want to maintain a low level fatigue so the brain can learn the skill as efficiently as possible. Your ideal work-to-rest interval should 1:8-10

Speed/ agility

  • When I say speed and agility, I am implying that the athlete is training with all-out effort/ intent. If you want to improve your speed/ your reactive ability, then you need to train at the highest level of intent you possess. Your ideal work-to-rest interval should 1:5-8

Strength/ Power

  • In order to lift the heaviest weight, or a lighter weight as fast as possible, much like speed and agility, you need to be able to repeat that effort over and over again. The ideal work-to-rest interval should be 1:3-5

Hypertrophy

  • To increase size, we are assuming you have the skill developed (bench press, squat etc). Generally speaking, you need to maintain the ability to train exercise for 6-12 reps with 1-2 reps in the tank repeatedly. Your work-to-rest should be 1:2-3

Endurance

  • There are many types of endurance, but I am referring to the classic definition of endurance training- long distance running, swimming, etc at low levels of intent. You are trying to build a motor than can work for along time. Ideally, your work-to-rest should be 1:1-2.

The order in which you complete these training residuals matters just as much as how often you rest. Generally speaking, you want to the follow the order I listed above. Learn your new skill first when you are the freshest, run fast, lift heavy weights, complete some size training, and conclude with your endurance work. Your body will be fatigued, but you will have maximized your potential to develop the adaptation you desire.

I hope you enjoyed this article, if you didn’t… don’t tell anyone.