Tip 4: Make Sure You Time Your Rest Periods

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Rest periods are vital to understand whether or not you're progressing with the reps and sets you're performing or not; without this specific marker, we simply cannot know whether we are progressing or regressing. 

Rest periods can range from 15-20s all the way to 4 mins for full ATP-PC recovery.

The lower end range of rest periods will lead to more muscular metabolic damage and cardiovascular adaptations whereas the longer rest periods will help with nervous system recovery and 1-3RM efforts. 

Determine what your current training goal is first; if your goal is to drop fat and build more lean muscle tissue keep rest periods under a minute and if your goal is maximal strength increases keep rest periods over 2 mins.