Subject: Rest…within a set?

Go for the burn.


You may have heard that about strength training or “working out.” Feeling the burn is thought to be some magical switch. In reality, it is just an accumulation of acid and waste products causing congestion within the cells.


You can do better without it.


Enter intra-set rest.


From the Programming Demystified manual:

In strength training, adding a 5-second rest between reps of a 10-rep set reduces lactic acid concentration by 50%.

Why does that matter?


It allows a greater reliance on the creatine phosphate mechanism. (CP mechanism = ATP/energy for muscles) Read: quick, clean energy with fewer waste products.


Understanding rest is just one of ten strength training load parameters detailed in the Programming Demystified seminar. Understanding load parameters goes far beyond knowing your max or repetition max.


To learn more, attend the Programming Demystified seminar with Pavel and Fabio Zonin in person or online, June 28-29, 2025.

Register now before May 13th to get your best value.

Programming Demystified seminar
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