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). 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.īodybuilders take advantage of shorter rest periods to make their muscles BIGGER. Think of the ATP-PC system as a racehorse and the glycolytic system as a steady, dependable Clydesdale. The aerobic metabolism plays a very small part as well. 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). No-one wants to increase their chances of injury. You’ll cool down too much if you rest longer than 5 minutes. 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). The group that rested for 30 seconds only improved their squat by 2% (Robinson et al, 1995). Another study showed a 7% increase in squat strength after 5 weeks of training with 3 minute rest periods. 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). 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.
It takes your body about 3 minutes to fully replenish phosphagen stores (Fleck, 1983). Your body has a very small phosphagen reserve, which lasts about 15 seconds. The ATP-PC system uses phosphagens to produce energy very quickly and without the use of oxygen. 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.
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