Between sets, most bodybuilders sit around on the bench they’re using just trying to catch their breath in preparation for the next set. Let’s check out a few ways we can make this time between sets just as productive as the time during sets.
Get hydrated
You should drink a small amount of water between each set. If you are not trying to lose body fat at the time, and the workout is going to be a long one, you may want to consider something more than just water. A blend of 50% Gatorade and 50% water, or perhaps the new Gatorade “G2” blend, which is Gatorade with only half of the sugar, would be a good option. This will give you sugar and electrolytes to help keep the workout going longer, but without delivering an overabundance of sugar to the body.
Take a quick walk
If you are able to take a lap around the free weight area without having your piece of equipment stolen, it’s usually a good idea. This will help get blood circulation moving and break up the lactic acid in the muscle group being trained. In a crowded gym full of members itching to steal a piece of workout equipment, this isn’t always a reasonable or wise move.
Stretch
Stretching between sets helps to break up the tough muscle fascia. This allows the muscle group experiencing the tightness due to the pump from training, to expand. The rush of amino acids to new parts of the muscle will help lead to growth.
Flex
We’ve all seen the cheeseball kids at the gym who stumble and grunt their way through impromptu posedowns between each set. It’s obnoxious, funny, and certainly something we’d never do. However, some of the most muscular high-level bodybuilders do feel that flexing the muscle being trained between sets helps to keep blood from rushing out of the muscle group being trained, which in turn leads to greater pumps, and more growth.
Mentally prepare
Once you complete your set, you have about 120 seconds to mentally prepare yourself for the next set. As you train, each set will become progressively harder. Psyche yourself up in this time period. Plan how many repetitions you will do, and prepare yourself for any potential roadblocks or potential failure points you might encounter on this set.
Game plan
If you’re using a training partner, inform him exactly how many repetitions you plan on doing, as well as any “training past failure” techniques you’d like to employ during this set. If you are training alone but reaching a point where you cannot safely move the weight, this is a good time to ask a gym employee or another trainer on the floor to spot you on your next set.
Warnings
Devices such as cell phones can become quite the distraction when training. Not only is their use inconsiderate to others, but the distraction they deliver can take your mind off of your training. When you’re moving hundreds of pounds of heavy metal, this isn’t always a good idea. Leave them in your locker, or on your side on vibrate mode in case of an emergency.