In between set rest and power training



Resting too long between sets can reduce the effectiveness of your power development workout. It’s also an easy way to annoy people waiting their turn on the equipment. If you’re not sure how to plan this element of your weight training, a study published in the Journal of Strength and Conditioning Research offers some guidelines to consider.
 

The peak power output of 18 men and 20 women was used to group subjects by strength. Then all subjects did 5 sets of bench throws for 8 reps using 40% of their 1 rep max. 

Factoring in reported rates of perceived exertion, ability to maintain power output and muscle soreness 48 hours after training, stronger subjects only needed 2 minutes of between sets rest while weaker subjects required 3 minutes.

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Sleepless Nights Can Snap Your Strength


 A good night’s sleep is an important component of muscle recovery. Not getting enough sleep can also dull your focus. But what effect does sleep deprivation have on strength? A study published in The Journal of Sports Medicine and Physical Fitness takes a look using young Karate athletes as volunteers.
 

On separate occasions, subjects took selective attention and muscle strength tests after a normal night’s sleep and a night of no sleep. Testing took place around 9 AM, Noon and 5 PM the following day. The time it took to apply maximum force increased and activation time decreased during middle of the day and evening tests after a night with no sleep.