Chill Bro...

Another filled weekend. Working, track meet and more working out. And it felt good to do my first chest workout in two weeks after resting from it due to shoulder impingement. But lets get down to the real good stuff.

So lets say your in the gym doing your workouts and you have no clue how long to wait in between each set. Well not knowing this is perfectly okay because your about to read the answer!

Less than 1 minute rest: This is ideal when you are doing high rep sets. This includes anything 10 reps and higher. These use slower twitch muscle fibers and gather energy from multiple types of molecules in your body. Primarily ATP and Creatine Phosphate. So these types of fibers are unique in that they give less strength over a long period of time allowing more reps at a lower weight. So on a high rep day, shorten those rest periods.

1-4 minute rest: This is ideal when you are doing volume workouts. Meaning that when you are trying to lift heavy weights but only about 4 reps, you will want lots of rest in between each set. This is because you use fast twitch muscle fibers which pretty much rely on ATP for energy, so when the ATP is gone, they are unable to contract as well. As a result, they are only to be able to used for a few seconds at max strength, but they also yield a lot greater amount of power.

No Rest Super Sets: These are ideal when you are adding in abs to your supersets. A super set is designed to add cardio into an ordinary workout. A downside is they can't give you the growth potential that others can, but they will get you cut and hardened. So if you want the ladies, get on the supersets. Of course you need to get the mass to get cut first.

Track Meet:

Mile : 5:31

Discus: Would rather not talk about. tam did bad.


Workout

(4x10,8,6,12)

Flat Bench Press
Flat Dumbbell Bench Press
Incline Bench Press
Incline Dumbbell Bench Press
Decline Bench Press
Standing Cable Flyes

Explosion Push Ups  (3x7)

Knee Raises (3x10)