Take Advantage of Rest Periods Between Sets
Rest periods are an essential part of weight training as they allow your body to recover and recharge for the next set. However, what you do during these rest periods can make a big difference in the effectiveness of your workout.
Most of the time, you see people at the gym just staring at their phones between sets. To many, this makes sense as they will be ready for another set after a short break. The thing is though, you are training certain muscles so why not do an exercise for a different muscle group during rest periods between sets of major exercises.
One note, exercising between sets isn’t going to be for everyone. If your focus is on big strength gains and you are trying to gain weight, you should get more rest between sets without cooling down too much. Some stretching is your best option here.
If you are looking to get into better shape by burning more calories and want to get more ab exercises done, taking advantage of your rest periods is the way to go. In this post, we will discuss some ways to maximize your rest times between sets while weight training.
Ab and Core Exercises
One effective way to use your rest times between sets is to work on your ab and core muscles. These muscles are critical for maintaining proper form and technique during exercises like bench presses, squats, and rows. They also help you generate power and strength in your lifts.
I like doing core exercises between weight training sets to get more work for the midsection and to continually burn more calories. At this point in my life, I’m not necessarily looking to use as much weight as possible i.e. maxing out. Proper form and around 8 to 10 reps on my heaviest sets are on the docket these days. Doing ab exercises between sets keeps the heart rate up and keeps me from wasting time in the gym. You’re there to work, how much time is wasted resting?
During your rest period, you can perform exercises like crunches, Russian twists, or leg raises to work on your core muscles. These exercises require minimal equipment and can be done in less than 2 minutes of resting time between your sets of major exercises.
As an example, if I’m doing bench presses, in between sets I stay on the bench to train my abs. Leg raises with a posterior pelvic tilt off the end of the bench or body raises to work the core are the norms. Another personal favorite is to do kettlebell swings between sets of pull-ups. Also, I like to do cable crunches in between sets if I happen to be in the area doing another exercise. There is no end to the options.
Calf Training
One thing I like to do in between sets of calves is to do toe raises for the tibialis anterior. Technically, I’m still training my lower legs, but on the opposite side of them. The thing is that the tibialis anterior is normally neglected by most trainers even while training calves. This is a great way to get that work in.
Stretching
Stretching is another effective way to use your rest times between sets. It helps to increase your flexibility and range of motion, which can reduce your risk of injury during your workout.
Stretching can be done in a variety of ways, such as static stretching or dynamic stretching. Static stretching involves holding a stretch in one position for a set amount of time. Dynamic stretching involves moving through a range of motion to warm up your muscles before exercise.
When stretching during your rest periods, focus on the muscle groups you will be working on during your next set. For example, if you are about to do squats, focus on stretching your quads, hamstrings, and glutes. By doing so, you can enhance your performance and reduce your risk of injury.
Calorie Burning
If you are looking to maximize calorie burning during your workout, you can use your rest periods to do some low-intensity exercises. This can include things like jumping jacks, jump roping, or doing some type of calisthenics. This isn’t something I do myself, but I can see the benefits as you will burn so many more calories this way. Just make sure the exercise you do between sets is simple to get right into and finish seamlessly before you go back to weight training.
By keeping your body moving during your rest periods, you can continue to burn calories even while you are resting. This can be particularly effective if you are trying to lose weight or improve your cardiovascular fitness. However, it’s important to note that this approach may not be ideal if you are focusing on powerlifting, where maximum strength is the goal.
Training Opposing Muscle Groups
Finally, you can use your rest periods to train opposing muscle groups. For example, if you are doing bench presses, you can train your back muscles during your rest period. This approach allows you to work on multiple muscle groups in a single workout and can help to reduce fatigue and soreness.
Training opposing muscle groups also allows you to minimize your rest periods between sets. This can be particularly effective if you are short on time and want to maximize your workout efficiency.
The downside to doing this is that effectively training between 2 exercises at a gym may require two different areas you have to back and forth between. If you can pull it off, that’s great! However, it’s gonna come down to how busy the gym is. If it isn’t busy, you may be able to seamlessly go back and forth between exercises. If you train at home, this won’t be an issue.
Certain exercises for opposing muscles will be easier to train together. Consider bench presses and bent-over rows. You can use the same barbell for both exercises and likely won’t have to change the weight very much. The same goes for many biceps and triceps exercises if you want to train them together. A little experimentation will go a long way in seeing what works at your gym.
This is something I’ve done in the past. I really like how much quicker you can get all of your training in and the minimal rest periods really keep the heart pumping. That being said, it’s not something I would do all of the time. However, if you want to spice up your routine or are just in a bit of a rush you can give it a try.
Conclusion
Rest periods are an essential part of weight training, and how you use them can make a big difference in the effectiveness of your workout. By incorporating exercises like ab and core work, stretching, low-intensity exercises, and training opposing muscle groups, you can enhance your performance and improve your overall results.
Remember to tailor your rest period activities to your specific fitness goals and listen to your body. With the right approach, you can make the most of your rest times between sets and achieve your fitness goals.
