The answer is: there is no perfect rest interval between sets. The intensity of the exercise and your fitness level will determine how long you should rest before repeating the set. Generally, the heavier the weight you are lifting the longer the recovery or rest interval.
There are two energy systems at play when doing resistance training. There is your anaerobic, glycogen-fueled, energy system and your aerobic, oxygen-fueled, energy system. Both of these energy systems are fitness factors which means they can be improved with training. It takes approximately 30 to 90 seconds to reload glycogen stores in an exercised muscle. It can take up to 5 minutes to bring an elevated heart rate down to a point where you can punch out another set.
Stay Strong and Healthy,
Peter Holmes
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