hvor lang tid mener i der skal gå mellem sets?????

Hvilken øvelse?
Træner du for hypertrofi?
Træner du for styrke?
Træner du for noget helt andet?

Kom med noget mere info for fanden

flamingopikken skrev:Hvilken øvelse?
Træner du for hypertrofi?
Træner du for styrke?
Træner du for noget helt andet?

Kom med noget mere info for fanden

nu aner jeg ikke hvad hypertrofi er
men træner for at vokse i muskelmasse.

The "best" amount of time to rest between sets, like most things in bodybuilding, depends on what specific goal you're training for.

Do you want to be stronger, more muscular or increase your stamina? Common sense and research tells us that we can only pursue one goal at a time.
If we want to be stronger, we should follow a training program that increases our strength as quickly as possible. Likewise for size and stamina. Not surprisingly, with each specialized program comes a different requirement for rest periods.

Strength training
To get stronger faster, the best rest period is 3 to 5 minutes between sets.
This is because much of the energy your body consumes during traditional strength training (heavy weight, 1 to 6 reps) comes from the Adenosine Triphosphate Phosphocreatine system. The ATP-PC system uses phosphagens to produce energy very quickly and without the use of oxygen. Your body has a very small phosphagen reserve, which lasts about 15 seconds. It takes your body about 3 minutes to fully replenish phosphagen stores (Fleck, 1983).

In other words, if you give your ATP-PC system at least 3 minutes to recharge, you'll lift more weight and get stronger faster.

In one study, athletes lifted a weight more times in 3 sets after resting 3 minutes compared to when they rested only 1 minute (Kraemer, 1997). Another study showed a 7% increase in squat strength after 5 weeks of training with 3 minute rest periods.

The group that rested for 30 seconds only improved their squat by 2% (Robinson et al, 1995). Two more studies that examined very short rest periods (30 to 40 seconds) found they caused nowhere near the strength gains from longer rest periods (Kraemer et al, 1987; Kraemer, 1997).

You'll cool down too much if you rest longer than 5 minutes. No-one wants to increase their chances of injury.

Hypertrophy training
To get bigger quicker, the best rest period is 1 to 2 minutes between sets.
Typical bodybuilding/hypertrophy training (moderate-heavy weight, 6-12 reps) draws energy from the ATP-PC and glycolytic system (the glycolytic system gets most of its energy from the carbs you eat). The aerobic metabolism plays a very small part as well.

Think of the ATP-PC system as a racehorse and the glycolytic system as a steady, dependable Clydesdale. Because your glycolytic system has come to the party, your body doesn't need to rest as long between sets as when you're strength training.

Bodybuilders take advantage of shorter rest periods to make their muscles BIGGER. How? Well, one of the key factors in how much muscles grow is the amount of anabolic hormones your body produces after weight training (McCall et al, 1999). Short rest periods of between 1 and 2 minutes cause a greater release of these hormones than longer rest periods (Kraemer et al, 1991; Kraemer et al, 1990).

Short rest periods also cause other muscle-building bonuses like increased lactate production and blood flow to the targeted muscles (Kraemer, 1997; Kraemer et al, 1987). Don't laugh about the blood flow bit. I know it sounds like old-school "pump" talk. But it's been shown that the increased blood flow to your muscles helps the protein get there quicker (Biolo et al, 1995).

Muscle fatigue, caused by lactate production, has also been implicated in short-term strength gains and significant hypertrophy (Rooney et al, 1994).

Endurance training
To increase muscular endurance as quickly as possible, the best rest period is 45 seconds to 2 minutes between sets.
Classic endurance training (light-moderate weight, 15-20 reps) draws much of its energy from aerobic metabolism. This means your body burns carbs and fats in the presence of oxygen.

Basically, endurance training is aimed at making your muscles more resistant to fatigue. Without going into complicated details, a major cause of fatigue in endurance activities is lactic acid build-up. Regularly lifting weights in a 15-20RM makes your body more efficient at clearing lactic acid from the muscles by boosting your body's hormonal and vascular systems (Donovan & Brooks, 1983).

Coaches from a variety of endurance-related sports usually recommend a 1:1 or 1:2 work-rest interval to increase your body's lactate threshold (Sleamaker & Browning, Winbourne, 1998, Horswill, 1992). A strict set of 15 to 20 reps should take you between 45 seconds and 1 minute to complete... which works out to a rest period of between 45 seconds and 2 minutes.

And here's a final interesting fact: bodybuilders (who train with short rest periods and high reps) are more fatigue-resistant than powerlifters (long rest, low reps)(Kraemer, 1987). Bodybuilders are better at clearing lactic acid.