Hi Friend,
Last time out, we talked about the minimalist 1980s powerlifter Mark Chaillet. We also explained how this brute of the barbell became insanely strong training just twice a week using three exercises.
How strong are we talking here?
Suffice to say, these back-to-basics methods saw Mark routinely bang out 800+ pounds in his beloved deadlift!
So what's the lesson we can learn?
It's simply this:
You don't have to train long to get big and strong.
Yep. That's right. It doesn't matter if you're a professional powerlifter or time-strapped gym-goer -- barebones abbreviated training can deliver all the muscle and might you desire.
Which brings us to this week's topic, and it's something a lot of folks overlook in their quest for gains. Yet this crucial element can cost you dearly if you're not careful.
Resting on your Laurels
You rarely hear this subject mentioned in lifting circles, but how much rest you take between sets is critically important to your training. Not only does rest prepare you for your next set, but the right amount of rest puts you on the road to maximum size and strength.
The strongmen from yesteryear knew this. They had the results to show for their hard labour, too. These fellows weren't concerned with chasing the pump or blowing up their muscles. Guys like Mark Chaillet knew the true value of rest between sets and they were eager to take full advantage of it.
And it now seems these gym goliaths were really onto something, as new research reveals.
Until recently, the current theory suggests if you want to build muscle then you should keep your rest periods between sets short (60-90 seconds). Alternatively, if your goal is more strength orientated, the rest periods between sets should be longer (3-5 minutes).
Yet a study by fitness expert and hypertrophy specialist Brad Schoenfeld challenges this belief, turning the current theory on its head.
Here is what happened:
Brad took two groups of trainees. The first group rested for one minute between sets and the second group rested for three minutes between sets.
How did they compare?
Well, the results were startling…
Not only did one group significantly outperform its competitor, but it beat them in ALL areas, including muscle growth.
Can you guess who they crowned the winner?
To learn more, check out the video below…
https://youtu.be/nbCDr0q_I_o
Until next time,
Squat for Glory!
Lee
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