I think we are all guilty of getting in the mindset of less rest more work. While this may feel immediately rewarding to our psyche, it can easily get us off track on our program. It is the rest intervals that determine the state at which we enter the next set. This affects how metabolically recovered we are going in to the next set. The metabolic conditions at which you do your work are one of the most important things in determining how that tissue will respond to that set.
Whether your goal is to increase fat metabolism, partition nutrients, promote protein synthesis, or increase strength through neurological adaptations, the rest between sets is a vital variable in making sure you accomplish that goal. As coaches, programming exact tempo and rest intervals can seem tedious, and following them in the gym can be the same. That does not change the fact that they are extremely important for achieving your goal.
In fact at N1 we teach a whole system of programs that rely almost entirely on the impact of the rest intervals. These are some of the most powerful programs we design and often result in 1 week transformations that look like they would have taken 6 weeks. Not resting enough can have profound increase in the inflammation produced in a workout, which is not good when that is not the goal. Resting too much can drastically decrease the metabolic stimulus of a workout, which can decrease the adaptations to the cells metabolism, and nutrient uptake.
This is why we stress the importance of adhering to the rest intervals of our programs with our clients. We know it’s not entertaining to watch the seconds go by, but sometimes obeying the clock is exactly what you need to do to get more results in less time.