Fabulous Arms Get Sculpted With Active Rest

It is a great way to ensure I get all my exercises in and my heart rate up!” explains Janelle.

- Jaime Baird

We know you’ve been squatting and lunging your way to your best bikini body. But, have you neglected your arms along the way?

To help make things interesting, we’ve asked IFBB Bikini Pro Janelle McGuire to share her not-so-typical arm workout intensified with active rest sets. “Active rest is something I incorporate with smaller muscle groups and when I am pressed for time.

For this program, the active rest will be abdominal work and includes exercises emphasizing the stubborn lower abs. Ab training is a perfect complement to the arm workout, as it targets alternate muscles, allowing the bi’s and tri’s to recover between sets.

The abdominal active rest exercises are also a great way to “manage” the rest interval. Taking no more than one minute to complete, the ab exercises keep the time between arm sets short to maximize hypertrophy and maintain blood flow. And, Janelle adds, “Nothing beats a good arm day pump!”

WHAT IS ACTIVE REST?

Performing active rest sets means that you perform an “activity” between working sets rather than sit on the bench and wait for your next set. This “activity” could be anything that would complement your training goals rather than detract from it. Some examples include light cardio, stretching, rehearsing exercise form or performing exercises using muscles other than the ones recruited in the main movement.

The benefits of active rest include: (1) maintaining body temperature between sets, (2) keeping neuromuscular activity high, (3) improving recovery between sets (4) burning more calories and (5) saving time.