Part 2 Series: Rest Intervals and Exercise Selection
With part one of this series we discussed training intensity and volume and how altering the two can lead to goals of hypertrophy within the sport of bodybuilding. For this part of the series I would like to discuss rest intervals and exercise selection in relation to a training program and how altering these two variables can, again, help you to achieve your goals of hypertrophy within the sport of bodybuilding.
I have noticed for a while now that powerlifting and bodybuilding sometimes get confused amongst gym goers and even competitors as well. However, it is important to address the differences because the two are trained differently. This is not to say that a powerlifter could not become a successful bodybuilder or vice versa, it simply means that when viewing the two, you should view them as separate entities or sports that are trained specifically. Like all good training programs, they are both trained with a specific goal in mind; therefore, since the two goals of the two sports are different, this results in differing training programs. While bodybuilders utilize many of the same exercises that powerlifters use, that is all that is similar about the two, the exercise itself. The nature of the execution of the exercise is entirely different. This can be discussed not only in terms of the intensity and volume as we discussed early but the rest intervals as well. Powerlifters will lift heavier for fewer reps at a higher percent of 1RM. This is done because the goal of a powerlifter is to lift heavy. Whereas a bodybuilder’s goal is hypertrophic in nature, that is simply developing larger muscles with a high emphasis being placed on size and symmetry; therefore, training should reflect these goals. This can be achieved by lifting heavy weights, yes; however, the intensity of the heavy lifting is not as extensive as that of a power lifter. Bodybuilder’s training styles may resemble that of a powerlifter more so in the off-season as opposed to in season simply do to the nature of the intensity and volume of a workout. I bring about this discussion because it provides a great example on how something so simple as time of a rest interval and small changes such as exercise selection can make a large difference in a training program and completely alter the results of such a program.
Things you want to be aware of in terms of exercise selection when determining strength is the biomechanical properties of the muscles in question such as cross sectional area and the line of pull. By simply observing these two factors you can assess the target muscles and therefore assess the power and strength limitations of that exercise. However, for us as bodybuilders its not so much about how much you lift as it is how you lift it! By this I mean lots of little things. How you lift the weight is important in terms of injury prevention, which I have discussed previously. It is important how you lift, because how you lift the weight and which exercise you perform will determine the progression of your training and also the development of a complete or “full” looking muscle. Since we know that muscles have different attachment points or a muscle group that is made up of many smaller muscles, it is important to include a wide variety of exercises that hit all parts of the muscle or muscle group. For these reasons, a wide variety of exercises should be included but a basic level of compound movements should be maintained to retain adequate strength in hopes to maintain or aid in the development of fast twitch muscle fibers. I will give a few examples to illustrate these points. The pectoralis major muscle has two separate origins, the clavicular head portion and the sternal head portion. In a bodybuilding training program, exercise selection for the pectoralis major should include, but not be limited to the following: incline BB and DB press, flat DB and BB bench, decline DB and BB bench, hammer strength presses and different types of push ups. You can notice that there are two main differences that are incorporated by the previously noted exercises, that is, different planes of movement as well as the use of barbells, dumbbells AND some machines. E
xercises in different planes of movement, such as incline bench press (for the clavicular head of the pec major) and flat bench press (for the sternal head of the pec major), help to address the factor of having multiple origin or insertion sites of one muscle. Exercises in different planes of movement can also head to address the training of a muscle group such as the hamstrings or quads. The use of different exercises attempts to avoid accommodation and continually shock the muscle. The use of barbells and dumbbells opposed to machines serves the purpose of getting the full benefit of the exercise. An exercise being performed with a barbell or dumbbell is limited by the weakest point in the range of motion and can therefore help you to work on these areas. They also provide a constant amount of tension at the same degree through the range of motion, that is, the weight remains the same through the entire movement in question. Machines do offer a benefit as well because they can offer types of resistance such as variable resistance and accommodating resistance. Athletes may not be concerned with these types of machines; however, bodybuilders can benefit from using them because of our goals of hypertrophy. Going along with exercise selection, exercise sequence is also relevant to a training program. If performing a chest workout, it would not be ideal to perform tricep exercises prior to that of a bigger movement such as bench press. This could limit the ability to perform the compound movement by performing an accessory exercise first. One last note about exercise selection is that of unilateral and bilateral exercises, those exercises being one side of the body performing the exercise at a time or performing and exercise with both sides of the body at the same time, respectively. Both should be included in a training program for the following reasons. Compound movements as we said are the foundation of all strength programs and are necessary for muscular growth and development. However, studies have shown that muscular force generation is actually greater when exercises are performed unilaterally. This ability to generate more force shows promising results to muscular growth and should, therefore be included alongside all basic compound movements.
Exercise selection goes hand in hand with rest intervals. For example, performing two chest exercises back to back and performing a chest exercises and a back exercises back to back are different entirely. The former is going to have taxing effects while as the latter may have little to no effect at all. In assessing which type of training protocols to use for any athlete you must of course determine the goals for the athlete. As for bodybuilding like we said, the goals are for muscular hypertrophy. That being said, we want to look at which amount of time of
rest would optimize our intended goal. Short rest periods create more metabolic stress, which is good for increasing anabolic factor; however, too little rest will result in lack of muscular strength in the following set. Long rest periods allow for the total recovery of the muscle but metabolic stress is compromised. We are thus led to believe that moderate rest intervals are best for hypertrophic goals. Research has showed that the majority amount of the systemic and localized recovery after one set is regained within one minute of the exercise that was performed. Therefore, rest intervals should remain between 60 and 90 seconds for best results when lifting at the intensity discussed in the previous article. Moderate rest intervals are also associated with greater metabolite build up which results in a better anabolic environment. Being bodybuilders we fear all things catabolic so this is great news!
Upon designing a training program whether it be bodybuilding or simply healthy and fitness related, it is important to assess the amount of rest within a workout as well as between workouts. Performing exercises and exercise bouts to close together as well as too far apart can result in decrease fitness gains. Close attention should also be paid to exercise selection and order to optimize training and to avoid injury.
Sources and Photo Credits
Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their
application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Vladimir, Zatsiorsky, and Kraemer Williamson. Science and Practice of Strength and
Conditioning. 2nd. Champaign, IL: Human Kinetics, 2006.
http://gofitandhealthy.com/incline-bench-press/
http://www.yupedia.com/your-weight-lifting-schedule-guide-to-reps-and-sets.html
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