rest bet. sets-

[MsBeverlyHills]

http://www.latimes.com/features/hea...y?coll=la-headlines-health&ctrack=1&cset=true

"A recent study appearing in the Journal of Strength & Conditioning Research concluded that people who rested three to five minutes between sets were able to lift 30% to 32% more on their second set than were people who rested one minute"

Im not sure I agree- I rest about 1 minute and think 3 would be too long- I would already be cold from the first set. Any thoughts? HOw long does everyone else rest?

 

[musketeer]

It depends on the exercise:

Concentration Curls versus Squats?

Kickbacks versus Clean & Press?

After 30 ab crunches, 30 seconds rest and I'll go again.

After a high rep set of deadlifts for example, 5 mins rest is ESSENTIAL!

I'm not just saying this because you are a lady (your picture is impressve), but are you really training intensely to failure, or are you just pumping?

 

[MsBeverlyHills]

It depends on the exercise:

Concentration Curls versus Squats?

Kickbacks versus Clean & Press?

After 30 ab crunches, 30 seconds rest and I'll go again.

After a high rep set of deadlifts for example, 5 mins rest is ESSENTIAL!

I'm not just saying this because you are a lady (your picture is impressve), but are you really training intensely to failure, or are you just pumping?

I dont train deads, squat or bench at hi reps...usually 5x5. If I do go hi rep, like on lunges or db rows- I still rest 1 minute max. I also think I would be in the gym all day w/3-5 minute rests!! LOL.

 

[KillahBee]

3-5 minutes?! damn, that's way too long. I only rest that long (and never 5 minutes!) in between implement training, but that's another story. Are they going to come out with another study stating that "people who rest 2 days in between sets have been found to lift more weight in their second set than people who rest 30 seconds"??

 

[musketeer]

Even a 5x5 for those big compound movements is going to require 3 mins at least.

But my workout might take this format:

cross-trainer: 3mins

Specific warm-up exercises for 15-20 reps: 3mins (like lat pulldowns/ DB preses)

Pyramid Deadlift and stretching: 8 mins

First max set + 4 mins rest: 5 mins

2nd max set + 4 mins rest: 5 mins

3rd max set + 4 mins rest: 5 mins

4th max set + 4 mins rest: 5 mins

Ancialry feel set: + rest: 3 mins

Acialry max set: 2mins

crosstrainer 5 mins

Developmental stretch 10 mins

TOTAL: 55 mins + about 5 mins of time wasted.

Still under an hour. Perhaps you do more sets and exercises but there is no need for gaining strength and mass.

 

[MsBeverlyHills]

Even a 5x5 for those big compound movements is going to require 3 mins at least.

But my workout might take this format:

cross-trainer: 3mins

Specific warm-up exercises for 15-20 reps: 3mins (like lat pulldowns/ DB preses)

Pyramid Deadlift and stretching: 8 mins

First max set + 4 mins rest: 5 mins

2nd max set + 4 mins rest: 5 mins

3rd max set + 4 mins rest: 5 mins

4th max set + 4 mins rest: 5 mins

Ancialry feel set: + rest: 3 mins

Acialry max set: 2mins

crosstrainer 5 mins

Developmental stretch 10 mins

TOTAL: 55 mins + about 5 mins of time wasted.

Still under an hour. Perhaps you do more sets and exercises but there is no need for gaining strength and mass.

still under an hour? wow... props to you

 

[rbtrout]

Way to long between sets. I've seen guys that do that in the gym and they don't lift that much more on the second set.

 

[musketeer]

still under an hour? wow... props to you

Cant' tell if you are serious or not but thanks if you are. The workouts don't have a lot of volume, but I train almost every day so I get the volume over the week. This allows me to focus on just one or two movements per workout and give them all of my focus and energy.

I forgot to say that it also has quite a bit to do with conditioning. I'm in pretty poor/average shape in terms of cardio and endurance. This means that it will take me longer to recover from each set. You could also be in really great cardiovascular shape and that is why you can get back at it so quickly.

 

[Dial_tone]

2 minutes on squats/deadlifts and 90 seconds on everything else. I used to ease down to 45 seconds pre-contest.

 

[Madcow2]

Given that the study focuses on ability to lift more weight, you'll find most PLs wait 3-5 minutes and even more for ultra strenuous sets. The conclusion of the study is pretty standard I think. As for how people prefer to train and what their goals are, maybe it is or is not applicable.

 

[wnt2bBeast]

ive gone 15 minnutes inbetween max attempts..
On Max Effort day my goal is to lift the weight period..if i want cardio ill ride a damn bike or pull the sled..

once i move onto my assistance work i generally use 3 minutes rest but there si no set limit..the only other "timed" work is doing speed squats or speed bench where rest no more than 60 secondas inbetween sets and i time it with a stop watch

 

[casualbb]

yeah that study gets a giant duh. rest longer = stronger? no way!

 

[BOOEY]

When bulking, I'll rest between 3-5 minutes, depending on the exercise. Though when I cut, I try to cut rest time to 60-90 seconds. I can definitely do more reps when resting longer vs. shorter, but it's a necessary evil when cutting

 

[anthrax]

I used 90s for a long time before I switched to 2-3 minutes

And I'm really in a hurry I'd rather do 1 less set but wait till I feel ready than jump under the bar after 1 minute and do a crappy set

 

[Tom Treutlein]

Isn't it also true that, after lifting for a set or two, the CNS becomes more accustomed to lifting, and that you will likely be a little stronger on later sets regardless? I think that was in the training methods and exercise descriptions sticky under the 1-6 theory of...who was it? Poliquin?

Anyways, I notice myself stronger on the second and third sets, in comparison to the first. Maybe it's also just getting into the groove.

 

[JohnRobHolmes]

i find that my third set is often easiest for most work sets. it seems that my strech reflex gets stronger after some heavy work

 

[Scotsman]

http://www.latimes.com/features/hea...y?coll=la-headlines-health&ctrack=1&cset=true

"A recent study appearing in the Journal of Strength & Conditioning Research concluded that people who rested three to five minutes between sets were able to lift 30% to 32% more on their second set than were people who rested one minute"

Im not sure I agree- I rest about 1 minute and think 3 would be too long- I would already be cold from the first set. Any thoughts? HOw long does everyone else rest?

They're probably talking about max effort rep work. Need the time to allow for bloodflow to resume to the muscles.

Cheers,
Scotsman

 

[Devastation]

depends. if i'm 50-60% of max like speed work 45 secs avg. if i'm at 90% or above more like 5 mins. i don't do this to look good tho

 

[Tom Treutlein]

i don't do this to look good tho

Probably couldn't if you tried.

 

[bignate73]

i know 90 seconds is way too fast for me. i usually go at least 2-3 minutes between sets, maybe more. never timed it, but usually i get through alot of 1 song then i skip around to find the next one for my next set. if thats any guage!

 

[cwick0]

Given that the study focuses on ability to lift more weight, you'll find most PLs wait 3-5 minutes and even more for ultra strenuous sets. The conclusion of the study is pretty standard I think. As for how people prefer to train and what their goals are, maybe it is or is not applicable.

I couldnt agree more. When i go heavy on bench or squats i like to wait several minutes (3-5) which helps me a ton. Other exercises i go faster on, but not on the big ones.