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In a typical workout, we tend to let the time dictate our effort. For instance, while doing three sets of bicep curls with 30 sec rest between sets, the number of reps in the subsequent set will always be lesser due to cumulative fatigue because of lack of rest between sets. Hence, if you set out to do 3 sets of 10 reps each, you could only do say 3 sets of 10, 8, 6.
However, with RBT principle, the constant factor will be your effort, that means, no matter how much you need to rest, you will complete the full 3 sets of 10 reps each. This doesn’t mean you have to push through the reps with bad form, you can rest in between the set, even if your muscles fatigue on rep number 5 of a set, drop the weights, rest and finish the remaining 5.
RBT principle was first introduced to me by Dr.Jade Teta, author of "The Metabolic Effect". He also specifically indicates how you control the rest you take during a workout in such a way that you complete the entire workout as you set out to.
The biggest benefit of RBT is that you will complete the total number of reps you set out to do and cumulatively, across a period of time, you will have done a higher number of reps that if time was a constraint.
Sample RBT workout template:
Perform all four movements back-to-back in a circuit fashion using RBT principle of resting at any point in the workout but completing the total volume.
Important note: Reps should range from 6 to 20 reps depending on the exercise you have chosen and your strength level.
PUSH TILL YOU CAN'T, REST TILL YOU CAN!
Do as many rounds as possible in 30 minutes -
1)Pull exercise
2)Push exercise
3)Hybrid or lower body exercise
4)Core exercise
If you have any doubts pertaining to fitness and nutrition, do reach out to me at liftnwander@gmail.com
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