Skinny Girl's Quest for Muscle

Skinny Girl's Quest for Muscle
Big Muscles? Strength? Endurance? What Am I Training For Anyway?

I work out with a trainer at the gym and love getting him to talk about lifting, nutrition, training, supplements--whatever fitness topic I can come up with, because he is always in-the-know and ready to share his wealth of information. My question that started today's conversation was: Why do some bodybuilders suggest longer rest periods than others between sets?

Uh oh! A flood of great information came next!

First, the background. I have been reading Iron Dolls by Karen Sessions who recommends around 2-3 minutes of rest between sets for her various exercise types--similar to recommendations from other fitness and bodybuilding authors. When I've employed trainers in the past, all have a different theory on rest between sets--everything from a light snooze between sets to never-ending circuit work that feels more like cardio than strength training. A current lifting partner walks to the drinking fountain for a quick sip between each set. Finally, my husband's favorite super sets(1) require no rest between sets, yet his other lifts require the standard space-out and/or people-watch sessions between sets.

So, what's the big deal? Why does it matter how much I'm resting between sets? Aren't all those guys who take f f f o r e v e r r r r in the gym just showing off? "Look at me baby--I got massive pecks" Is people-watching that entertaining of a hobby at the gym? (I definitely have my thoughts on this one. Perhaps it would make a good topic for another blog entry.) Why can't I just get in, get it done, and get out?

The Rules According to my Personal Trainer:

Ok, here's the scoop about rest between sets. You can train muscles for three different things: Strength, Size, and/or Endurance. Want big impressive guns? That's size. Want to be able to lift a VW Bug with one arm? That's strength. Want to hike to the top of a 80 story building with a 50 pound pack of gear on your back? That requires endurance.

Resting (and lifting) for size (i.e. big guns):

Lifting to make your muscles larger requires a few moments of rest between sets. Bodybuilders can switch it up to break through plateaus with super sets and other training quirks, but tend to focus on standard lifts with moderate weight and moderate sets. The goal is to lift to fatigue by selecting a weight that will get you there after about 10 to 12 reps. Rest. Repeat. Pause, flex in mirror, check to see if anyone is impressed. Repeat again.

Resting (and pumping iron) for strength:

Strength seekers lift heavier weight with fewer reps, but similar rest between sets as those lifting for size. In this case, the individual may be less likely to switch up the routine with fancy super sets or other plateau-busting devices and rather focus on just putting up the pounds. The strength lifter also should lift to fatigue and should get to fatigue quicker than the size-seeking athlete, reaching fatigue within 6 to 8 reps.

Resting and lifting for endurance:

It is hypothesized that training for endurance requires that the individual first fatigue the fast twitch muscle fibers in order to train slow twitch muscle fibers. Fast twitch fibers are the fibers in muscles that allow for quick bursts of power. Slow twitch are the long, slow burning fibers that allow repeated contractions. In order to fatigue the fast twitch fibers without completely fatiguing all of the various muscle fibers (and ending the exercise) a lower amount of weight is used. Training with reps of 15+ at lower weights is the recommended methodology. The endurance-seeking athlete can also jump from one lift to the next without much rest between sets as long as muscle groups are balanced throughout the training sessions.

So there you have it -- rest, sets, weight, fibers, and posing in the mirror.

Until next time, go do something athletic!


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footnotes:

(1) my husband's definition of super set: train opposing muscle groups to create fatigue in one muscle group so it can not assist during the second muscle group's set.