Anaerobic vs. Aerobic + Rest Techniques Between Sets

Strength the quality or state of being strong; bodily or muscular power = Rest 3 to 5 mins per set

Hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component cells “Muscle Growth” = Rest 60 to 90 secs per set

ATP- adenosine triphosphate; chemical source of energy for all nucleated cells

Aerobic State = Treadmill, Elliptical: Glucose and or Fat to produce Adenosine triphosphate (ATP) with Oxygen. The byproduct is carbon dioxide.

Anaerobic State = Lifting Weights: Glucose is converted into ATP. In an anaerobic state you do not need oxygen but the by product is lactic acid. As lactic acid starts to build up your muscle performance goes down. We need to flush the lactic acid out by resting 60 to 90 seconds breath, drink water and stretch. Then jump into your next set.

Another way to work around this lactic acid build up are supersets. A superset is when you do two exercises back to back with little to no rest between them. What are the benefits of supersets if you have a limited amount of time to get in gym and get your workout done. Why would you train antagonist muscle groups such as biceps and triceps? As you train biceps and lactic acid builds up after that set you jump into triceps where the muscle is fresh. Working through your triceps set giving your biceps time to recuperate that is the benefit of doing supersets. Get in the gym get out quick!

Studies also show with quicker rest times there is an increase of GH levels (Growth Hormone). That is going to be responsible for not only an increase of muscle growth but an increase in fat loss. Shorter rest periods elicit better muscle growth while longer rest times 3 to 5 mins will elicit more strength.

What is your goal bigger muscles or more strength?