Effects of Density and Rest between sets on Strength and Hypertrophy?
During my last couple of training sessions my training partner wasn't able to attend. So, I did all my normal sets and reps but in about 60-70% of the normal time. I'm focusing mostly on strength so I tend to have longer rest periods; probably about 3 minutes on average. But, this time the rest periods were more like 90-120 seconds between sets.
Well, I'm beat. I mean it really kicked my butt. I don't usually get sore after workouts. At least not this sore.
So, I'm wondering. Assuming the same volume, same intensity, etc. what does the increased density do for you? Does it allow more hypertrophy? Or is it simply more pain?
During my last couple of training sessions my training partner wasn't able to attend. So, I did all my normal sets and reps but in about 60-70% of the normal time. I'm focusing mostly on strength so I tend to have longer rest periods; probably about 3 minutes on average. But, this time the rest periods were more like 90-120 seconds between sets.
Well, I'm beat. I mean it really kicked my butt. I don't usually get sore after workouts. At least not this sore.
So, I'm wondering. Assuming the same volume, same intensity, etc. what does the increased density do for you? Does it allow more hypertrophy? Or is it simply more pain?
This is a rather non-scientific answer, but from what I can recall, most "fat loss" geared workouts have reduced rest periods due to the increased metabolic effect and hormonal response. That might be what you get out of that. But it's likely that you could lift more if you rested more, so maybe you weren't pushing as much as you could. Again, just my thoughts, so there are probably people better suited to answer.
Increased density is a greater demand on the muscles (think more fatigue, all else being equal) and depending on the exercises, on the cardiovascular stuff.
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Increased density is a greater demand on the muscles (think more fatigue, all else being equal) and depending on the exercises, on the cardiovascular stuff.
So, it should create a greater stimulus for hypertrophy, correct? But, is it something that I should be concerned with as a newbie concerned with strength gains? I figure that I'm trying to make the least amount of changes that I need to get the adaptations that I want. Obviously increasing the density is an additional stress, but is it something that I should care about given that I'm creating new PR's and adding more weight on nearly every session?
Is it something that I should concern myself with down the road when adding weight every session is no longer possible?
So, it should create a greater stimulus for hypertrophy, correct?
Is it something that I should concern myself with down the road when adding weight every session is no longer possible?
It should create a greater stimulus for hypertrophy, and it can help you with your strength training. What I do (and I put focus on strength) is reduce rest time between sets for one session during the month (for example for my bench press), increase number of reps in one set and reduce a weight a bit. Next session I go back to my "usual" weight but still use increased number of reps in each set. Then another two sessions in month (writing about Bench Press work out day) I take long rest between sets (not even timing them) and increase weight/reduce reps. It let me break a PR every 1-2 months.
I don't think it's something most people need to think about. Take less rest, you'll have more fatigue, and the quality of your next set won't be as good, aka you'll be weaker.
decreasing rest periods for the hypertrophy effect is pretty unreliable. It just takes one guy with a question, one hot girl walking by, someone's (or your own) gas, or someone working in to screw it up.
It does help to increase work capacity, which helps you lift more weight when you're tired, increasing the amount of muscle fatigue you can create, which may be helping you grow, but it's a couple of steps removed. Lift progressively heavier, and cycle the volume of heavier weights, and leave the progressively shorter rests for those poor guys who lift at home ...alone ...with no fear of interruptions. Without witnesses, training partners, or spotters, they need every edge they can get.
Effects of Density and Rest between sets on Strength and Hypertrophy?
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