D-Rock TV #8 – The Power of Rest Periods

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This week, I talk about the importance of rest periods.

I also fail miserably at setting a PR in the squat.


4 Responses to “D-Rock TV #8 – The Power of Rest Periods”
  1. Joe says:

    Thoughts on squats and a question:

    Looks to my uneducated eye like your safety rails were actually a little high if you were looking for full muscle recruitment for your squats. You had a ways to go until your thighs paralleled the floor. Also, I’m not sure I’ve ever seen the grip you’re using here. Looks safe from anything I’ve ever heard, but it’s a lot further back than what I’m used to seeing. Generally, I’ve converted to russian squats for my own lifting, but I’m curious about this variant.

    My question concerns lactic acid and rest periods. In my own program, I do a fair amount of endurance training, so my thinking is to keep rest periods short so as to help increase my personal lactic acid threshold. Am I helping or hurting my goals by attacking this “with half a tank?”

    • Derek Peruo says:

      You’re right about my squats: the safety rails were too high, so I couldn’t hit parallel. If I lower the rails one notch, though, they are too low and I can’t get under the bar. Whatchagonnodo…?

      There was nothing special about my grip. I do use a “powerlifting stance––” wide feet, placing the bar low on my back––which is different from the narrow, olympic-style stance you take when performing Russian Squats, if that’s what you were referring to.

      And to answer your question, short rest periods are the way to go. I did some research and it looks like high-intensity interval training is more effective at increasing lactic acid threshold than lower-endurance steady-state training. When you say “endurance training,” are you talking about weight lifting or cardio?

      • Joe says:

        Thanks for the speedy response! I’ve got no real education for lifting here, so I’m just basically going off of “monkey see, monkey do” and locker room talk, but what if you lowered the safety rails but racked the weight nearer the top of your squat to start? There was a guy used to do that at the YMCA when I was a kid, to start a new weight with just the negative phase. Granted, he could usually push it back up to its starting position too, but there might be something to it.

        The bar lower on your back is indeed what I was referring to. The reason I switched to Russian Squats, with the bar resting across the front of my shoulders, to begin with was because my trapezeus wasn’t bulky enough to keep the bar from bruising my vertebra. The way you have the bar low like that, it looks like you’re able to make much better use of your traps to pad your spine.

        Sorry about the lack of clarity here — a function of my self-taught approach. What I mean here is muscular endurance rather than cardio-vascular endurance. The kind of endurance that lets you do that 5-minute wall sit, that set of 25 pistol squats, or 10-second negatives on your flat bench. Generally speaking, once I’ve warmed up I don’t often take rest periods when doing my cardio until I’m done doing my cardio. Should I?

      • Derek Peruo says:

        There’s no need to rest during cardio if you’re training endurance. Resting during your strength training sessions, however, has its proper place.

        Why don’t you email me your training program? I’ll take a look at it and let you know what I think.

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