Tip: Don't Cut Your Rest Periods Short

Instead of using insufficient rest intervals, try the late Charles Poliquin's method of alternating between non-competing exercises. This system has been around for a long time, yet few people use it. That's too bad, because when done correctly, you can cut your training time in half.

Instead of doing a set of bench press and then playing around on your phone for 3 or 4 or more minutes, place a heavy dumbbell next to the bench press. Then do this:

• A1. Bench Press: Rest 45 seconds
• A2. 1-Arm Dumbbell Row: Rest 45 seconds

Repeat for your desired number of rounds

If you prefer whole body training, you can also pair lower body hinge movements with upper body movements:

Hinge and Push Example

• A1. Trap Bar Deadlift: Rest 60 seconds
• A2. Dips: Rest 45 seconds

Squat and Pull Example

• B1. Front Squat: Rest 60 seconds
• B2. Chin-Up: Rest 45 seconds

This style of training only gives you time to record your set in your training journal, grab a quick swig of water, and get ready for your next set. This keeps you off your phone, which will improve your mental focus and create a better flow to your training session.

1. Schoenfeld BJ et al. Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016 Jul;30(7):1805-12.