Basic principles of training – Rest periods 01

Rest periods 01
Rest period duration is key in being successful in your training and is greatly determined by whatever your #goal is!

Strength – relatively long rest periods (between 4-8 minutes) – using a heavy resistance (>85% 1RM) – for 2-6 repetitions – main exercises used to develop strength are the #squat, #deadlift and bench press (compound lifts – working more than one muscle group)

Hypertrophy (increased size of muscle) – shorter rest periods (between 30-90secs) – higher rep ranges (between 12-15+) – moderate #intensity (around 50-75% 1RM)

Muscular Endurance training – short rest periods (30-45secs) – relatively light load (45-55% 1RM) – higher reps 20+

Further considerations are shown in the picture above such as training history and type of muscle action which I’ll talk about in another post!

Feel free to DM me at Facebook or Instagram (search Damon Artiss) or email me at damon.artiss@gmail.com for any training help or advice!

Please feel free to leave a comment with any questions you may have and I’ll be sure to reply or create a blog post answering your questions!

Best wishes,

Damon 👍

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