Longer resting times means more time spent at the gym. For a study on rest times to be translated into real workout recommendations, it would be more useful to know whether longer or shorter rest times are more efficient for size/strength/endurance gains. In other words, if I have an hour to spend at the gym, how long should my rests be? 3-minute rests would likely result in less overall volume than 1-minute rests in a constrained time period. Thus, applying the same logic used in the study to a situation in which time spent at the gym is controlled for, we would expect more modest gains from a 3-minute-rest workout program than from a 1-minute-rest workout program.
“Feel the burn!” is an oft-repeated cue to get exercisers to work harder and longer than they normally would. A good many relish in this uncomfortable feeling, but depending on the circumstances, this “burn” isn’t always a reliable indicator of a good or effective workout. Here’s what’s going on and why “feeling the burn” is overrated.
I like this approach because it pushes back against the pressure people feel to exercise a certain way with a certain attitude. I was having a similar conversation last week with a friend who teaches fitness classes. She said, “whatever works for you. whatever makes you happy”.
So, your workout has you doing 4 sets of 5 reps for this exercise, 3 sets of 8 after that, and—oh, thank goodness—only 2 sets of 50 to finish it out. Well, hey, the good news is that these rep numbers aren’t just based on a sadistic desire to see you huff and puff. Here’s how they differ and what they mean for you.