Bored of your 1-2 hrs training routine? hitting a plateau? Here is something simple you can apply.
Time your resting time!
First go get a stopwatch, it can be your smartphone or whatever as long as can you are comfortable timing your rest time.
When you finish your work set go start the timer...! Move to your next working set immediately after your resting time is over!
So how long should you rest?
Here are my personal resting time guidelines (Difficulty: Advance)
I will normally rest 2-3mins in between on INTENSIVE Multi-Joint exercises like
- Heavy Squats (parallel or below)
- Heavy Walking Lunges (16 steps an above)
- Heavy Deadlifts
- Power Liftings
- All-out Sprints
90-120 seconds rest on HEAVY Multi-joint exercises
- Heavy Partial/Smith Machine Squats
- Heavy Bench Press
- Heavy Leg Press
- Heavy Row
- Heavy Lunges
- Weighted Chin Up
60-90 seconds rest on most Multi-joint exercises
- Chin Up
- Bench Press
- Lat Pull Down
- Military Press
- Stiff Legged/Romanian deadlifts
- Heavy curls
- Heavy Dips/Close grip bench press
60 seconds rest or below on Single-joint exercises
- Flys
- Shrugs
- Crunches
- Rotations
- All types of single joint curls/extensions
- All type of raises
Your main goal: Time your resting time and be honest to yourself! 45secs means 45secs including water break and nothing longer!
Add the weight each set.
Your little stopwatch can be your wonderful PT. Go give a try! #jystyle
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