rest time between sets

[m0t03]

Ive started to cut down my time inbetween sets. What I ve noticed is that in some exercises I cant lift quite as much, like bench. I can really feel the pump though. Right now I would say that I rest inbetween sets anywhere from 1 min to 1 an 1/2 min. Should I be resting more. Tell me how long you rest between sets

Mike

 

[Thaibox]

I think it depends what you're doing, and what you want to acheive(strength, size, speed, etc). I go through an arm workout fast. But, it seems like I have time to take a nap in between sets when I deadlift.

 

[m0t03]

I'm going for size and strength too, Im just wondering if I should be taking a little more time between sets. Or maybe not so much time in between bicep exercises, but more between something like squats. What do u think?

Mike

 

[PolishHammer1977]

I usually rest between 1.5 and 2 minutes on slow cadence days. Anything in a 1,2 cadence, concentric or eccentric will lead up to a 30 second - 1 minute rest for me.

 

[Zyglamail]

The rest between sets plays a large roll in hypertrophy.

You need to maximally stress the muslces for CNS stimulation, this usually involves low reps heavy weight with long rest sets. The goal here is to allow muscle fatigue to be at a minimum so CNS stimulation can be at a maximum.

To get a bit more hypertrophy lighten the weight slightly, still stay with low reps but greatly reduce rest period between sets.

For most of my compund movements I encorporate both styles and I do 2 sets with approx 90% 1rep max for 5 reps, 3-5 minute rest and repeat to get CNS stimulation. Then I drop weight to 80% 1rep max, still do 5 reps but drop rest between sets to 30 seconds or so. I keep doing sets until I cant get 5 reps for added hypertrophy. Then I move onto another exercise.

 

[Mindwraith]

Can you explain what CNS Stimulation means?

 

[Zyglamail]

Can you explain what CNS Stimulation means?

Sorry, CNS stands for central nervous system. Strength is a lot more than just muscle size but our bodies ability to recruit muscle cells into contracing. Look at your muscle like a tug-o-war team. You can have two identicle teams and if the people on one team are just haphazardly pulling here and there, they will get smoked by the team who is synchronized and all pulls together. They say that an untrained person is only capable of recruiting approx 10% of their current muscle to performa task. On the other end of the spectrum we have an elite power lifter who is capable of recruiting 50% of their muscle. SO if you were to compare the two and they were of identicle size and had the same muscle mass someone who is elite would be 5x stronger just by their ability to recruite more muscle. In order to do this you need to use heavy weights which in turn means low reps with large rest period between sets so that the muscle glycogen can be restored and ATP replensihsed. By having a longer rest period you make sure that when you give it all you can the failure comes from your lack of CNS stimulation and not muscle fatigue.

This isnt to say power athletes dont get big, they do, but heavy weight low rep with long rests is simply not optimal for mass but is for strength. All you need to do for some additional mass is after working on improving muscle recruitment is to drop the weight a little and shorten rest period which will bring fatigue into the picture and in turn increase hypertrophy.

The above of course is a very simplified explanation but you get the picture.

 

[Mindwraith]

That helps a ton. Now to figure out how to incoroporate that somewhere in my workout each day.

 

[Zyglamail]

That helps a ton. Now to figure out how to incoroporate that somewhere in my workout each day.

Its actually very easy to encorporate and works best on compund movements. He is an example of what I do for the squat/bench/rows etc. Find a weight I can just get 5 reps with, usually about 90% of my 1 rep max. I do 1 set of 5 and rest 3-5 minutes or so to make sure muscles have recovered. I then do a second set with 5 reps as a goal. If I get 5 reps great, next workout I will add a little weight. If I get less than 5 reps on second set I will keep the same weight next workout. After second set I take another ample rest and drop weight to about 80% 1 rep max. I then do 5 reps, stopping at 5 even if I can do more. I then rest 30 seconds and repeat set. I do this until I cant get 5 reps and then I move onto the next exercise. The first 2 sets concentrate on cns stimulation for strength and the remainder add fatigue to the equation and increase hypertrophy.

 

[Tinee Tim]

How would it affect hypertrophy to bump up reps to 10-12, and keep the rest periods to 30 seconds.

 

[louden_swain]

Here is my rule of thumb:

1 minute rest for upper body

2 minutes rest for lower body

 

[Zyglamail]

How would it affect hypertrophy to bump up reps to 10-12, and keep the rest periods to 30 seconds.

I cant quote specifics off the top of my head, but many of the strongest and biggest guys in the world, as well as some clinical studies, will argue that staying with lower reps will be more effective for hypertrophy as well as additional benefits of increasing bone mass as well as tendon and ligament strength and overall joint stability because by using heavy weight (weather using short rest periods or long) your body is continually subjected to extremes with which your body will adapt to. Many also claim that lower reps are safer because of decreased set duration means concentration levels are higher.

 

[WARBIRDWS6]

Here is my rule of thumb:

1 minute rest for upper body

2 minutes rest for lower body

yeah, i agree. although lately even on squats i try for one minute only rest. keep it moving along and get that burn/pump. my heavy squats i think i am going with 2 minutes though next....other than that i do 1 minute.

 

[Tinee Tim]

I cant quote specifics off the top of my head, but many of the strongest and biggest guys in the world, as well as some clinical studies, will argue that staying with lower reps will be more effective for hypertrophy as well as additional benefits of increasing bone mass as well as tendon and ligament strength and overall joint stability because by using heavy weight (weather using short rest periods or long) your body is continually subjected to extremes with which your body will adapt to. Many also claim that lower reps are safer because of decreased set duration means concentration levels are higher.

Good info! I appreciate it.

 

[Mindwraith]

Very good info, I'll start this with all my 5x5's. Just starting the new routine on Sunday so I've gotta determine my 1 rep max first.