![]() There’s around 300 to 300 to 400 grams of glycogen in your total muscle mass-but this number can increase with more training. It usually kicks in after 30 seconds of exertion and lasts to about 2 minutes. This energy system uses stored glucose from the carbs that you eat in order to power the body. The Glycolysis Systemīut what happens once your ATP is depleted? Then your body switches over to the glycolysis system. Replenishment of phosphagens takes around 3 minutes, but this depends on the individual. This can be thought of as the “burst” energy, so your body doesn’t have a lot of it in its stores-about 15 seconds worth. It comes from the Adenosine Triphosphate Phosphocreatine system (ATP-PC for short), and it uses these phosphagens to create necessary energy very quickly without using any oxygen. The phosphagen system is your short-term, heavy exertion fuel. To maximize muscle growth and strength gains, it’s important to line up your rest times with your intended goals. Different aspects come into play over the short term, long term, and extended long-term-but the key fact to remember is that everyone needs rest. There are several different mechanics within our bodies that help us power through workouts and other exerting activities. We’ll look at that below-and more-helping you not leave any gains on the table (or the pillow). Depending on your fitness goals, you’ll be either wanting to wait for shorter or longer periods of time between sets. It’s an entire process that ranges from the moment you set down the barbell, to the next time you pick it up again-whether that happens in 20 seconds or 2 days.Īnd as with most things, there are good and bad ways to go about resting. Rest allows for your body to recuperate and it doesn’t just happen. ![]() Now you could switch to some assistance exercises for your chest that will support your benching, like a weighted push-up or some incline dumbbell presses, and do the same thing with the reverse pyramid scheme.We work hard and then we play hard, but do we always get enough rest to make up for it? If that wasn’t enough, you could add on a fourth set and take another 10% of the weight off. This would give you a good blend of reps across the hypertrophy spectrum, allowing for good adaptations across the board. Then do Set 1 with 185 pounds, Set 2 would be with 165 pounds, and Set 3 would be with 145 pounds. You would warm up with 75 pounds and get warm-maybe do 12-15 reps. Let’s say you can bench 185 pounds for eight reps with perfect, textbook form. Now you might be able to do 12 reps of bench press. Set 3: Take another 10% of weight off.Now you might be able to do 10 reps of bench press. Set 1: 8 reps of bench press with the heaviest weight you can do eight proper reps with.I am a big fan of reverse-pyramid training for developing strength, so with the bench press, it could look something like this: Example of Bench Press Reps & Sets The lighter you lift, the more sets you’ll be able to handle. The heavier you lift, the less sets you’ll be able to handle. Other workouts will prescribe less sets, a heavier weight, and more rest between sets. Some workouts prescribe more sets, with a lighter weight to bench with, and less rest. For example, you could start off with just 3 sets of benching, do 4 sets the next week, 5 sets the next week, and then overreach with 6 sets, then do a deload the next week to give your body space to recover.Īlso, the intensity of your lifts and the period of rest will change how many sets you can do. This is where you do a lot of bench sets in one week, that you normally couldn’t handle. You can also use techniques like overreaching to break through plateau’s. Some of us might be able to handle more weekly sets because we get more sleep, better gut health, less responsibilities (no kids), more sunshine, etc.Newbies might be able to get away with less sets, where more advanced lifters will need more sets and more frequency (more workouts during the week.).So then you could try 2 sets, then 3 sets, etc.Įvery person is unique and will require different a different range of sets to get results. Realistically, one set will not be enough. For example, if one set of bench press was enough to see results, it’d be logical to only do one set. Optimal Sets For Hypertrophy When BenchingĪs for sets, you want to use the minimum amount of sets needed to see results. So you will also want to balance out your rep ranges to continue to cause adaptations in your body. You can reliably build new muscle with reps as low as 5 and reps as high as 30. Now the truth is more complicated than that. Optimal Rep Range For Hypertrophy When Benching Is 8-12 Reps The same rep range holds true for the bench press. ![]() If your goal is to build new muscle size, called hypertrophy training, the ideal rep range is 8–12 reps.
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