The Rest Between Sets
I have been talking recently about the rest time between sets when performing workouts bodybuilding. There have been appropriate guidelines for resistance training, hypertrophy, strength and power.
But all is not as mathematical variations. One is that the recovery also depends on the type of muscle action performed. There are exercises in which besides the main action, there are muscles that help form isometric. It becomes extremely important in strength training and power to be their work more intensively than the training of hypertrophy and resistance.
An isometric contraction is one in which the muscle contracts but does not produce movement. When we perform a biceps curl, the rise of the weight is the concentric phase, and the descent is the eccentric phase. But if you hold the dumbbell halfway through, but do not move, the muscle is contracted by equating the force of gravity so that the dumbbell will not fall. This type of contraction is called isometric contraction.
Some exercises such as dead weight or shrugs, the major muscles perform contractions both concentric and eccentric, but there are other secondary muscles that help the implementation of the movement, or serve as stabilizers.
These muscles are contracted isometrically. Therefore, the volume of training the core muscles depend on recovery of these other muscles to continue training. One example is the dead weight, the action of the lower and the lower back, depending on the recovery of the forearms of isometric contraction. The recovery of isometric actions (about 4 minutes) is slower than the dynamic actions. Therefore it is suggested that calls for greater periods of recovery after performing isometric actions due to slower restoration of blood flow to muscle.