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Bench Like Powerlifter!

The Benchpress is seen as a bit of a show lift.

‘How much ya bench?’ Can be heard in most gyms. Does this make it the manliest Exercise?

I’m not sure what you think, but it is a staple in any good strength training program. It is perhaps become disregarded by some trainers as not being functional.

I highly disagree with anybody who says a Benchpress is not functional. Not only is a working your largest pushing muscles (pectorals, deltoids and triceps) but as an international competitive powerlifter, it is functional to me as I do it as a competitive lift.

Although relatively new to the international Powerlifting scene, I placed 2nd in the WDFPF (World Drug Free Powerlifting Federation) European Powerlifting Championship this year (2018).

The Benchpress is a lift I specialise in, so much so that I also compete in Bench only competitions at national and international level.

So how do I train the bench press?

Well I am going to give you the exact method I use to help me train the bench for the big stage of international competitions.

The Conjugate Method

I use the conjugate system as a way of training both maximal strength and Rate of Force development.

Using this system, I would bench press twice per week, with one day dedicated to lifting maximal weights (Max Effort Day) and one day dedicated to moving the bar fast (Dynamic Effort Day). Each day would also utilise the repetition method. This is used to build actual strength in weak points using accessory exercises.

Typically, I would do all the low volume max effort bench press on a Wednesday and all my higher volume dynamic work on a Saturday morning.  But you can pick any days you want, they just need to be 72 hours apart to allow for adequate recovery.

#1 Max-Effort Method

Maximal effort lifts are considered to be superior in improving both intramuscular and intermuscular coordination as it always allows for the most amount muscle recruitment at any one time. Basically, this means that lifting maximal weights will enable you increase your maximal strength more efficiently than lift submaximal loads which will focus on strength endurance.

Here’s how you do it:

  • Devote one day each and work up to a 1-3 repetition maximum (RM) of a Benchpress variation. This could be Board Press, Incline, Decline, Close grip, floor press etc
  • Change the variation EVERY single week. Wait a MINIMUM of 4-6 weeks before repeating the same variation.
  • After completing your 1-3RM train your shoulders, triceps, back and abs.
  • Complete your workout in 60-70 minutes.
  • Wait at least 72 hours before training the same major muscle groups again.

#2 The Dynamic Effort Method

This dynamic effort is defined as: ‘lifting (throwing) a non-maximal load with as much attainable speed as possible.’- Zatsiorsky, 1995.

Basically, by utilising this method you can increase your rate of force development and explosive strength. It can also help recover from maximal loading from Max-effort day.

Incorporating this method:

  • Devote one day each week to the dynamic effort method
  • Use the same benchpress variation for 3 weeks before switching.
  • Perform roughly 6-9 sets of 3 repetitions at approximately 50%1RM whilst moving the bar as fast as you can.
  • Keep rest periods to a MAXIMUM of 60 seconds.
  • After completing the main movement, train your back, shoulders, triceps and abs.
  • Wait at least 72 hours before training the same major muscle groups again.

 

#3 The Repetition Method

The Repetition Method is where you strengthen your weaknesses.

If you noticed that on both the Max-Effort day and Dynamic effort day I advised you to work your back, shoulders, triceps and abs. This is known as Accessory work which is used to improve your weaknesses. The repetition method is what you would implement after the main movement on both the max-effort day and the dynamic effort day.

The repetition method is used to increase strength-endurance, hypertrophy and restoration.

You should always be looking to increase your work capacity and break you own records in all forms of lifting and not just the classical lifts. This is the same when training the Squat and the Deadlift.

Here are points to follow when using the repetition method:

  • Train your Everybody is different, what you may struggle with. You are only as strong as your weakest link.
  • Constantly look to improve each exercise by increasing reps, range of motion (ROM), time under tension (TUT), or weight. If you want to get stronger you have to improve in everything.
  • Use the same exercises for 3 weeks before rotating. This will give you enough time to improve your performance in these lifts, but not enough time for your body to become accommodated with them.
  • Don’t be afraid to work to failure. Since you are using submaximal weights it will have much less negative impact on your central nervous system. It also means that you can really push yourself to the limits.
  • Make use of all the tools around you. Use dumbells, barbells, kettlebells, cables, chains, ropes, bands
  • Make use of all types of movements which use the main muscle in the bench press such as: dumbbell presses, lat pulldowns, chins ups, tricep extensions etc.

Now you know My Secret!!

So, what I am going to share now is a 6-week cycle which I actually used leading up to the European Championships. This was my Last 6 Weeks of training not including the over reach and taper weeks, so it ends 3 weeks away from the date of the competition.

Just remember, this is just for you ok!?

Get The EXACT

6 Week European Bench Press Program

Program HERE

So that is a 6-week training schedule I used in the build up to the European championship, so I know it works.

So now you have the secret of my bench press training. Use it wisely and share with everyone, nothing should be kept secret.

Happy Benching Guys and Girls let me know how you get on. Share your bench press gains with me.

I Have outlined this in more detail in my FREE eBook ‘Build Your Bench: Westside Style!’ Which you can get HERE along which my other eBook ‘The BIG Secret in Fatloss’

Any Questions please just let me know.

Rhys@specifixtraining.com

Much Love

Rhys

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Throw Away your Scales!!

Throw Away your Scales!!

That’s right you read that correct.

 

You don’t need scales to know whether you are dropping fat.

 

The scale is merely a tool to the battle of fat eradication.

Are they useful?

 

Heck yes!

But are they necessary?

 

Not at all.

 

You see, like anything they are just ONE way of noticing progress.

The scales can literally (and probably will0 infuriate people such as you and me with their sneaky wizardry and really put people just like you off the scent of progress. They don’t speak normal language like you I do, they have their own language.

 

It’s called scale language. I spoke abut this in another article called ‘3 Mind hack ways to keep your motivation to lose weight.’ But Here it is again briefly.

 

The scale will not do down every day, nor should you expect it to. In fact, it will probably go up just as much as it comes down.

 

You need to have patience and not compare it everyday or even every week. It is a tool to see a general trend over a period of months. If its generally up the something needs to change!

 

If you have a good day of dieting will it go down? Probably not.

 

That’s Normal

The trick is to monitor progress over a period of 4- 8 weeks and you should see an overall trend of a decent on the scale. That’s how they should be used.

 

I have my Online Coaching Clients send me over their weight every morning. This s more for me rather than them. I like to try and encourage them to disassociate themselves from what the scales read.

 

 

My Client Matt made his progress happen over a period of MONTHS, and the scales didn’t really budge much.

 

 

If we don’t use scales to see our progress what do you do?

 

If we take out the scales what do we have left? What else can we do to see our progress?

 

With all my online coaching clients I do 3 things to help them see their progress.

 

#1 How do you feel??

How you feel for me, is probably the most import. If you don’t feel any better the what’s the point, right?

 

Do you feel like you have more energy? Do you feel more upbeat and just generally happier?

How about feeling just ‘better’?

 

Well if the answer to any of these are yes, even just a little bit then guess what, You’re making progress.

 

Progress doesn’t always manifest itself in a physical appearance, but it is very much mental too. Which is why for some people I would banish the scales completely. If you are very much focussed on the numbers of the scales and you literally lose you mind when, and the will, go up and down on a regular basis then here’s what you need to do.

 

Step OFF the Scales!

 

 

If this is you then the scales are not your friend. You do not need them. You are more likely to give up and quit if you constantly see the scales going up and down every day.

 

Stay off the scales and focus on how you feel and the other points in the rest of the article.

 

 

#2 How do your Clothes Fit?

Are your jeans a little looser? Is your shirt that little bit more baggy than last month? Have you gone back up a notch on your belt?

 

It might seem simple, but these are signs that your making insane progress. You might not really notice it in month one but by month 3 you’re probably thinking “Damn, I need to get me some new shorts!” or you know, something to that extent.

Just be aware of when this happens as it means you are killing your diet.

 

#3 Measurements and Progress photos

I am sure that you have thought about doing this and may of may not have. If not, why not?

 

It truly is an awesome way to monitor your progress visually. If you can compare your start to month 3 I am certain it will spike your motivation and keep driving you onward.

 

Not only can you see how your body changes over a period of time. Using measurements you can see how the numbers change, which is awesome especially if you’re the kind of person who likes to focus on numbers.

This is the table which I use for all of my online coaching clients for their initial consultation and their 4 weekly assessment

There are rules to doing this however.

The first rule is that you should only take photos and measurements every 4 weeks.

 

The second rule is DO NOT compare week 1 to week 4 but rather week 1 with week 8 and week 4 with week 12 etc. Basically, you compare every other one. This way you can see real progress and focus on how far you’ve come.

 

So do you still think you need scales to see progress?

Remember that you are more than just a number on the scale

I am not saying that scales are bad, but rather use them as a tool to monitor progress and not the ONLY thing you look at.

Utilise all the tools in the tool box and just keep crushing it

 

Love you All

-Rhys

The Secret of Losing astonishing amounts of Fat. Get yours FREE!

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3 Tricep Exercises to Boost your Benchpress

The Benchpress is a classic exercise.

When someone finds out that you lift weights the chances are they will ask you 1 question. “How much ya bench bro?”

Being a Powerlifter, one of my main focuses is training the Bench.  Even more as I am writing this as I Have the National Benchpress Championships fast approaching.

 

When it comes to the bench, it seems as though its every gym bros favourite exercise. Its their favourite exercise but they don’t know how to make it better.

If you want to learn more then you can read more with my article ‘5 Steps to a Bigger Bench‘ for other ways to train your benchpress.

 

Want Me to write your training program for you?

My Elite Online coaching and in-Person clients get all of their training written for them and targets weaknesses and utilities many methods to hit their goals.

If you wish to enquire then please email Me directly on Rhys@specifixtraining.com

 

Anyway…..

 

Let Me ask you a question.

 

If you were to list exercises a few exercises which would help increase your benchpress, what would they be?

Incline press?

Dumbell Presses?

Cable Flyes?

maybe even the pec dec!

 

I doubt many of you would think about the triceps. The triceps are THE key element of of building a bigger benchpress.

 

A BIG Bench is built by the Triceps.

 

 

So to help you all out I have 3 Tricep exercises you can slot nicely into your training.

 

These are my favourite 3 and I wanted to share. Because sharing is Caring!

 

#1 JM Press

The JM Press was ‘invented’ if you will by a powerlifter called JM Blakley. JM is a world record breaking powerlifter who has Benched 700lbs (315KG) Raw!!

That’s pretty good.

JM came up with this tricep extension variation back in the 90’s. It seems to work so well as it mimics the same position as a benchpress but puts emphasis on the triceps.

If you look at it. It kinda looks like its Benchpress done poorly.

When adding this into you program, don’t go to max effort but don’t go too light. something like 4 sets of 6-8 would be sufficient.

 

#2 Tate Press

This Was popularized by Dave Tate who was a champion powerlifter and benched over 600lbs!. Hence the name. One of the best exercises for attacking the triceps in the finishing position.

Make sure you come to a complete stop on you chest between sets and make each rep explosive.

#3 The rolling DB extensions

 

In my opinion one the THE BEST exercises for hitting the long head of the triceps, which is the main driver in the bench. Not enough people do much if any overhead work for their triceps.

 

This puts them in their most stretched position and makes them work that little bit harder.

Make sure you keep your elbows in close for this and you can also hit higher reps for this. sets of 12-025 work very well. particularly as a finisher.

 

Add these into you training program and I’m confident you will quickly see improvements in your bench.

The Next time a gym bro asks “how much ya bench?” you will feel more confident in telling them.

Thanks for reading.

I hope you get on with these exercises and they can slot nicely into your training and you get on well with them.

 

 

Want to learn more?

 

Get Your FREE Benchpress Manual. Just drop your details below.

 

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How to diet over Christmas!

How to diet over Christmas?

 

You Don’t!

 

Christmas is a holiday. So it’s time to relax, spend some time with the people you care about and enjoy all the delicious food that comes around this time of year.

 

If your worrying about losing all your progress over one day.

 

Let me assure you that will NOT happen.

 

Below are 7 strategies you can use on Christmas Day to help you have the best time without having to worry about counting Calories.

I use some of these strategies with my Elite Online Clients to help them with their eating. Depending on their individual needs, some are more appropriate than others.

 

If you want to see some of the strategies I use throughout the year you can Read ‘10 Commandments of Fatloss: Part 1‘

 

 

#1 Eat more turkey

Turkey is a form of protein. Which means not only is it tasty, but it helps build and maintain lean muscle tissue. So it’s awesome for when you want lose a few pounds or gain some muscle and strength.

 

Protein is the most saturating macronutrient, which means it will fill you up more and keep you fuller for longer.

 

#2 Eat slow

I love eating, as a trained chef food is a passion for me. If it’s good food, It can be gone in seconds (I’m not kidding).

 

Eating slowly will help all of your gut enzymes to kick in and tell your brain that your full. It means you can reduce the chance of over eating by loads.

 

Take 20-30 minutes to eat your Christmas dinner, not only will you enjoy it more but it will help you keep yourself in check.

 

#3 Drink slower

For many people Christmas is a time for a drink or 2, or 3 or 4…..

 

Anyway alcohol is something which hides calories. It’s almost 2 times calorie dense as protein a carbs and yet it won’t fill you up.

 

One glass of wine can be up to 214 Calories!!!!

That’s a lot. Think about it if you have 5 then it’s an extra 1000 calories you’ve just had without realising.

 

Try sipping at your drink and make it last longer.

 

You can also try alternating between a glass of wine and a glass of water or whatever your preference is. This will help keep you hydrated as alcohol will dehydrate you and ease that headache in the morning.

 

Both of these will help you reduce your alcohol intake and also reduce those hidden calories.

 

 

#4 Only one plate of food

I love my Christmas dinner.

Turkey, pigs in blankets, goose fat roast potatoes and a pile of veggies and buckets of gravy and cranberry sauce.

 

Eat what you like, but only have one plate.

 

So any extra roasties or stuffing left in the tin should be left in the tin.

 

This means that you can enjoy all the good stuff of a Christmas dinner but without feeling guilty.

 

 

#5 A palm full of the sweet stuff

That tin of chocolates sits on the Side calling your name.

 

You try to ignore it but you just can’t.

 

That’s OK

 

Eating ‘fun’ food is part of the holidays, and banning yourself from it altogether will most likely result in a binge.

 

So I recommend to limit your self to a a hand size portion of choccy and sweeties to help curb your cravings without destroying you diet.

 

#6 Stop when your full

This is as always. Would you keep putting fuel in your car when it is full?

Of course not.

The same applies to eating normally and especially at Christmas. When your full, STOP!

 

If you leave food on your plate then so be it. A lot of people tell me “but that’s a waste of food, and I hate wasting food!”.

 

If that’s the case, don’t put as much in your plate. Be realistic on what you will be able to eat until your full.

 

You should have a good idea of what that would be.

 

The point is, you don’t have to eat that last roastie just because it’s left on your plate!

 

 

#7 Drink a pint of water before eating

If your really worried about Calories a sure fire way to make feel fuller Is to drink a pint of water or seltzer before you eat.

 

It will fill you up a little so you won’t be able to eat as much. It’s not as much fun but it is definitely a strategy that works.

 

 

So they are your 7 ways to help with keeping to your diet over the holidays.

Want to learn the Big secret of Fatloss?

 

Just drop your details below to get the FREE manual!

 

See you in the New Year!

 

-Rhys

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The BIG Secret of Fatloss

 

Learn the BIG Secret of Fatloss and kickstart your way to a new you.

Based on Scientific principles and research, The BIG Secret of Fatloss will help you build sustainable weight loss and help get rid of that stubborn belly fat.

The best part is its

FREE

Just fill out your details below to get yours FREE copy now!

 

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Fitness Myths Debunked: Does Fruit Make you Fat?

Dont Eat that!

 

It will make you fat!

 

Sound familiar?

I’m sure you’ve heard it before. Don’t eat this it will make you fat. Don’t eat that or you will get fat etc.

 

What about fruit? I bet that someone you know blurted it out, It would prob go something like “Hey man,  you shouldn’t be eating fruit it will make you fat. Carol from next door told me its  ‘cus the body makes it into sugar and you get fat with insulin and stuff! ”

 

What do you think?

It sounds like a fact. But just because it sounds true it doesn’t mean it is.

 

FALSE!

You shouldn’t always believe what you here from people, especially if they have no training and/or understanding on nutritional principles.

But its ok, Im here to help you guys out. I want to help sift through the bullshit and get down to what REALLY matters and what will help YOU with achieving your dream body.

 

Take My online Coaching Client Matt for example. Do you really think He got into this shape by telling him to NOT eat fruit?

 

And Here I am to Explain.

 

Gaining weight or losing weight is simply down to Calories. If you eat more Calories than your required maintenance level then you will gain weight. Just like if you hit a deficit you will lose weight.

 

Simply multiply your body weight (in pounds by 10-12 to give you a calorie deficit. This will help you lose that unwanted body fat in a sustainable way which means you are less likely to pile it back on again.

 

Get Your 2 FREE Exclusive strength and Fat loss Manuals!!

 

‘The Big Secret In Fatloss’ & ‘Build Your Bench: Westside Style!’

Drop your details below and I will send them over ASAP!

 

 

 

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Supplements: Do you REALLY Need them?

Have you ever been told you need to be taking whey protein when you are trying to build muscle?

How about anything else?

I know that there are some people out there who take every supplement they can get their hands on. Thats OK.

They are not inherently bad for you by any means. But If you have ever thought ‘Do I really need too buy that?’ If you have then listen up.

Here is a little video (or rant if you will) about it.

The choice is really up to you. If you want to buy supplements then by all means do BUT, don’t skimp on your nutrition from normal food just ‘supplement it with the extras.

That is all.

-Rhys

Get Your 2 FREE Exclusive strength and Fat loss Manuals!!

 

‘The Big Secret In Fatloss‘ & ‘Build Your Bench: Westside Style!‘

Drop your details below and I will send them over ASAP!

 

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Ten Commandments of Strength Training: Part 1

So, you are doing your strength training?!

How is it going?

Well?

I hope so.

If you use the google machine and you will find hundreds of ‘the best strength building program’, The trouble is that all of these workouts are not specific to you.

 

It’s all very well using a cookie cutter workout program but if you don’t have the strength to do certain exercises, or if you are a novice lifter and attempt a ‘Smolov Squat program’, you will quickly find that it’s just not for you.

You Need to Train in a Way that Suits You!

 

My Online client Alex had done lots of several types of workouts

He had found on the internet. But none of it worked as it just

wasn’t specific to His specific needs. Training in the right way

can bring about huge changes in the way you look and feel.

When I designed Alex’s program I always stick to certain rules

or Commandments if you will.

 

 

 

I wanted to give out these exact guidelines to help you get the most out of your strength and fat loss.

If you haven’t already, check out The Ten Commandments of Fat Loss: Part 1. I outline the first 5 of 10 rules to stick to in order to start and maintain consistent and sustainable fat loss.

 

But Now I’m going to give you th
e first five rules you should stick to in order to build strength and help increase to metabolism, which can help towards your fat loss goals too.

 

 

#1 Have a Program

Ever been in the gym and not sure what to do? You’ve had a dabble doing some bench press, a couple of pullups and a set or two of crunches.

The trouble with this is that there is no direction, no way your body can adjust and adapt.

Having something to work to will help you address this.

 

You don’t need to have a super comprehensive plan but you need direction, you need to know what exe rises you’re going to be doing on each of your training days.

 

Lets say your workout schedule is Monday, Wednesday, Friday and you want to do a push, pull lower body programme. You would know exactly what exercises you are doing on each specific day as well as how many sets and repetitions you are wanting to do.

 

This way you are more likely to train that little bit harder and longer as you know exactly what you need to do. Each time you train.

 

#2 Eat Your Protein

Protein is the key to building enormous amounts of strength and shedding huge amounts of bodyfat!

Our muscles are made up of protein. In order for us to repair and grow both muscle size and strength we need enough protein to support this. Most people don’t eat nearly enough protein for this to happen.

If your training is spot on and your putting in so much effort into trying to get bigger biceps or improve your bench press, but your protein intake isn’t adequate then you just can’t recover properly and optimally.

 

#3 Be Progressive

This is a key element to strength training. It’s all well and good going 3 sets of 10 reps on a bench press but if that’s all you do in terms of intensity and volume then that’s all you will ever be able to do. What I’m saying is that you need to push yourself. Let’s take the Bench press as an example. If you do 3 sets of 10 reps (3×10) using 150lbs. You do that every week using the same weight, and the same sets and reps, you WILL NOT progress. Progression is the key to increasing muscle strength, size and density.

Your program doesn’t need to be super comprehensive and include drop sets, super sets, cluster sets etc. but it needs to be progressive in nature. One simple trick to use is adding a little more weight every week. So that 150lb Benchpress would turn in to 155lbs. you would do that weight until you could get 3×10 and then add another 5lbs etc.

It can be that simple. I often find the simplest of methods works the best, especially if you are new to strength training. Make sure your training pushes you and you push it.

 

#4 Have a Calorie Surplus

If you want to build muscle you need to have some ‘extra Calories’ in your system.

However, this doesn’t mean you get to go and scoff a Twinkie and get some fried chicken!

It means you need to have a slight calorie surplus to make those GAINZZZ!!! This keeps our body in a Positive Nitrogen Balance. All this means is that it keeps you in an Anabolic state (I’m throwing around words today), in a nut shell it means it enables you to build muscle and strength.

Now before you go and order that pizza and scoff the whole thing thinking “eating this will make me big and strong” (although pizza does sound good right now), don’t try and justify eating crap foods.

Realistically a surplus of 200-500 Calories extra a day is sufficient, and it is best to get this from REAL food such as rice, fruits, proteins etc.

 

This is not a justification to eat junk!!!

 

#5 Rest and Recover

If you’re like Me then you looooooooove training! It’s hard to stay away sometimes. But often rest is an overlooked component of Strength training.

 

Take powerlifting for example, I have a competition coming up in the next 3 weeks, what I aim to do is train up to a week before that event and then take a week off as rest and recovery in order to then perform at my best for the competition.

 

If all you do is workout but you don’t think about taking a day off to allow your body to recuperate then you may be forfeiting your strength gains. There will be a heightened likelihood that you will ‘overtrain’. This can lead to you feeling sick, headaches and can diminish your training quick severely.

The strongest guys in the world may only train 3-5 times weekly, I train 4 or 5 days weekly.

 

As a general rule I recommend having a recovery day at least every 3 days. That is minimum, Usually I advocate 2 days training and then 1 day off. In reality, it all depends on you, how heavy you are training, what you are training, what are your goals.

 

The best thing to do is listen to your body. If you feel tired, lethargic, always sore and have a constant headache then you probably need a day or 2 to recover. This can mean that you’re still active but you switch from weight training and go for a swim, a walk or a casual bike ride something that’s less intense and easy on the nervous system.

 

You see everybody is different.

You just need to figure somethings out yourself!

 

 

So now that you have had a read through these commandments, I hope this helps you with your strength training.

It doesn’t matter if you are a beginner, intermediate, advanced, powerlifter, athlete or whatever. These will always apply to you if you want to increase strength which will also help you drop bodyfat overall.

 

Apply these to your training and you can expect to see and feel the difference it makes. Remember it is a slow process and results will take weeks, months and even years. Have patience and be consistent with your workouts.

Shed Fat & Build record breaking strength!

 

‘The Big Secret In Fatloss’ & ‘Build Your Bench: Westside Style!’

Drop your details below and I will send them over ASAP!

 

 

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Get Your 2 FREE Muscle and Fat Loss Manuals Now!

 

Get your FREE ‘The Big Secret of Fatloss’ & ‘Build Your Bench: Westside Style!’  Manuals to help you  build muscle whist you lose that unwanted bodyfat!

Just Enter your Details Below and I will send you over both of these Manuals for FREE. That’s right, absolutely nothing.

Thanks

-Rhys

 

 

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How long should I rest during my workout?

 How long should I rest during my workout?

You may or may not know of the importance of rest. That is resting between sets, exercises and training days. The amount of time you rest can play a significant role in both performance and also to how your body adapts. You may have experienced the difference in performance more than the adaptations (probably because you can’t feel the adaptations during your training session).

I know that some people will be in and out of the gym in an hour, 40 minutes and maybe even 20 minutes. Obviously the time spent resting can have an impact on how long you train for. But do you know how long you should rest for?

A study by S. Richmond and M. Godard, (2004) on the effects of rest periods and the effects on performance in a bench press revealed that resting 1 minute between sets halved the amount of repetitions being performed compared to resting 3 minutes and 5 minutes which both indicated a repetition range of 8-12 reps after completing 12 on the previous set and working to failure.

Another study by Willardson, Jeffery. M, Burkett and Lee. N, (2006) also showed that a rest period of 3 minutes showed significant improvement on the number of repetitions on both heavy loads (80% of 1RM) and light loads 50% 1RM)  of the bench press.

These Studies show that the right amount of resting can play a significant difference in how we perform.

 

I Plan the rest periods to optimize performance with each and every program I send out to my Online Coaching Clients Like Alex. Who Improved his Speed, Strength and body composition.

 Above: Alex- One of My Online coaching clients

The Science

I’m Going to Take you on a little Science lesson with this, (nothing too complicated)

The chemical your muscle uses during exercise is called Adenosine Triphosphate or ATP.

During a muscle contraction ATP which contains three Phosophate molecules is converted into Adenosine Diphosphate, or ADP, which contains only two Phosphate molecules. It is the reaction of the separation and utilisation of that Phosphate molecule which cause the muscle to contract. In order for your body to continue this process of ATP synthesis the body must utilise a series of processes using different ways to synthesise ATP, each one produces ATP at different rates. The way we synthesise ATP depends on how long we exercise for at anyone time.

 

Phosphogen

Our ATP is created by various systems in the body each have a different time scale in how fast ATP can be replenished. Initially ATP is synthesised using Phosphogens which are stored our muscles. This cause ATP to be produced the fastest but on,y for. Short period of time, 0-6 seconds is when this is on,y used for ATP production. A process called fast glycolysis which produces ATP from carbohydrates in the form of blood glucose or muscle glycogen, is then coupled with this production of ATP from the muscle Phosphogen stores to further the fast production of ATP for a further 24 seconds approximately. After this the fast glycolysis process is the primary source of ATP production due to the depletion of the muscle Phosphogens. Once you this our body uses other fuels to perform movements, all of which are slower to cause the muscle to contract due to the less rapid production of ATP. This is why you won’t be able to maintain your top sprint speed for more than 30 seconds.

 

Glycolysis

Glycolysis is the process of creating ATP using Carbohydrates as the source of energy. It happens by using a series of enzymatically catalysed reactions to synthesise ATP. The process is slower to occur than when using phosphates in the muscle as a fuel but can still happen fairly rapidly. Glycolysis has two levels of ATP synthesis, Fast Glycolysis also known as anaerobic Glycolysis and slow Glycolysis also known as aerobic glycolysis.

Fast Glycolysis (or anaerobic Glycolysis) uses the fast readily available Glycogen which is stored in the muscles and also the glucose in the blood stream (glycogen being stored glucose). Although this process is rapid it still takes longer to produce ATP than utilising the Phosphogens already in the muscle. The effects of fast glycolysis last for approximately two minutes maximum. As this process does not require oxygen to produce ATP meaning it is an anaerobic system.

Slow Glycolysis requires oxygen to take effect. When using glycolysis as the form of ATP production, the by produced of this is the formation of Pyruvate. This can be either diverted into lactic acid or if enough oxygen is present it will be shuttled into the mitochondria (special cells in the body with enable the use of oxygen) in the muscles to synthesise ATP through what is known as the Krebs cycle. This process is called Slow glycolysis, or as it is utilising oxygen it is aerobic it is also known as aerobic glycolysis. This process is slow to happen as it is essentially secondary to fast glycolysis which will always happen before slow glycolysis. This means that rapid powerful moments are not possible to be performed as the muscles cannot contract in the manner that they would need to. This process can last for a long period of time, depending on how well trained you are and the intensity of exercise being completed.

Recovery

When you rest, the body attempts to return to its previous state before exercise began (homeostasis). This means the levels of glycogen, and Phosphogens will restore but at different rates. This also depends on how long you exercise for during each set and the level of intensity.

If your intensity is great and are training for about 10-15 seconds, for example a set of 3 repetitions of the snatch, then the recovery should be approximately 2-3 minutes rest as this would be how long it takes to replenish the Phosphogens in the muscle to enable the same intensity to be completed again. The rest period must be adequate to allow the body to produce the fuels needed to produce ATP for muscle contraction whether it is from glycogen synthesis or Phosphogen replenishment from Creatine-phosphate.

The best way to calculate the rest periods is understanding the work-rest-ratios related to the intensity and length of exercise. This is all based upon the amount of time required for you body to perform in the same manner as previously trained in the previous set and at the same or similar similar.

Use this table to help determine the resting time.

Effort/Intensity %.          Exercise time            Work:Rest                      Rest Time

       90-100                           10-15 Seconds.             1:12 – 1:20                        2-5 Mins

                      75-90                             15-30 Seconds.               1:3 – 1:5                       45 Secs – 2.5 Min

            30-75                           1-3 Minutes.                     1:3 – 1:4                          3-12 Mins

                         20-30                            >3 Minutes                     1:1 – 1:3              Exercise time X Rest ratio

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