Workout Recovery Time

Dec 12 / Build Muscle

Last Friday, I forced myself to take a day. I wanted to train, but all I did was a long dog walk, because we all need recovery days. Most of us don't take enough. Although of course, a lot of guys take waaaaaaaay to many. You shouldn't lift more than 4 times per week. Most guys will get amazing results with just 3 workouts.

I also get asked a lot about recovery between sets within workouts. In fact, I wrote this little bit of info up for Oxygen magazine - now don't discount it because it was for Oxygen. It applies for you too!

Q: "To gain muscle, and still promote recovery, what's the ideal time to rest between sets?"

Great question.

You don't need a lot of time between sets to promote recovery, but I like to use supersets, pairing "non-competing" exercises together so that you get more work done in less time (therefore shorter workouts) while still getting lots of recovery.

Pick two exercises that don't use the same muscle groups, such as dumbbell chest press and a dumbbell row, and do 8 reps of one exercise. Then without rest, go immediately to the other exercise and do 8 reps. Then rest 1 minute. That will allow your pressing muscles to rest while your rowing muscles work, and therefore you'll be able to maintain a higher intensity of training, even when you are doing supersets. This will help you build muscle and strength.

If you want to build maximum strength, take more time between exercises and supersets to recover.

Muscle Morphosis, is a Men's Health Fitness Advisor and is also the creator of the Bodyweight 500 Workout and the author of To get your FREE Sample Turbulence Training workout and fat burning meal plan for guys,