Happy Fri-yay! How ya doing? Not too bad, myself. I am enjoying these spring-like temps, well, it's kinda back chilly today, but the sun has been shining so that's nice.
Also, I'm wrapping up my week stay here in ATX. We will be hitting the road to head to Lake Guntersville, AL for an RV Entrepreneur Summit. The RV Entrepreneur Summit is a 4-day business conference. This is our first time going, and we are pumped to go to some of the workshops and such to learn how to better build our businesses.
So, let's hop into today's topic at hand.
You've probably heard or read my pieces on the importance of rest, recovery and deloads, and I've also talked about the importance of resting longer between sets. Check one of my write-ups out here on the importance of Deloads.
So, I'm here again to send you a friendly reminder to slow yo roll sometimes girlfriend, specifically pertaining to resting longer between your sets.
Every time you train, it shouldn't be cardio based or circuit in nature.
Why?
Well, STRONG Friend, if you want to get STRONG and build muscle, you need to rest longer than 10-30 second between sets.
You will want to rest longer between sets so that you are recovered enough to lift heavy or heavier loads. If you have been struggling to go up in weight on your lifts - take a look at your rest between sets - it may be one of the determining factors.
You're not lazy or wasting time when you rest, so let that mindset go. No one gets brownie points for training like a crazy woman! I know, because I used to train like that all the time. It didn't get me Nothing….well, it made me tired, hungry, and lethargic for the rest of the day with no gainz!
There's a time and place for circuits and shorter rest periods, but when it comes to building some muscle, or if you're in a Strength phase, you have to rest IMO between 1-3 minutes.
The other factor is having proper form! When you're not rested between sets, even when doing circuits - form and performance are most likely poor and sloppy. I see it all the time! Think quality over quantity!
As I always say - Chase Performance, not Fatigue!
If it's results you want, like muscle or strength, my STRONG friend, you have to take a step back from circuits/interval training.
Lastly, I must mention this too - sweating, huffing, and puffing are not indicators of an effective workout either. I know this is what a lot of women use as a gauge to determine if the workout was a good workout. It's NOT. It may be the one of the many reasons that you cannot stay consistent, enjoy working out, or see physique progress.
Measure your workouts based on Performance, not fatigue, not sweatiness. Are you getting better, are you getting stronger, are you crossing off milestones, are you lifting heavier, are you seeing muscles, booty getting juicy - lol! Ya feels me?!
Anywhoodle, rest, girl, rest!
Thank you for reading! Have a wonderful weekend!
In Strength
Xo
Candace
P.S. Need help with your Strength Training Program? Do you want to finally see them muscles poppin? I got you! I can build you a customized program that will get you the results you desire, no more spinning your wheels. If so, let's hop on STRONGER You Discovery Call to talk about your goals, book your call here.
P.S.S. I'm still accepting ladies into my No Gym No Problem Virtual Training Program. Check it out here.
P.S.S.S. One more P.S., lol, what Non-Scale Victories are you celebrating this week? Hit reply and let me know, I'd love to celebrate with you!
