why does it take me so long to recover between sets?

[littleguy289]

I've been struggling with this for years now- I always feel like I need to rest longer than normal between sets before I get my peak strength back. Otherwise if I go back at it too soon I just can't get a good lift. I've tried more sleep, less sleep, changing calorie load before workout, different nutrient ratios, changing morning routine, hydration, B-vitamins, energy drinks/caffeine loading, and just about everything else I have been able to think of. Also tried cardio/endurance training to increase stamina. Creatine seems to help, but far from solves the problem. Is this just the way I'm built or what? I just kinda feel like a jerkoff strolling around the gym for like 5-6 mins after every set when all common advice says you're only supposed to wait like 1-2 mins between max

advice?

 

[NBAfan#21]

What kind of weights are you lifting? If its heavy squat, bench press, deadlift, etc its normal to take longer breaks than 1-2 minutes. Also what are your stats like height, weight, BF%, maxes on your lifts, etc.

 

[SwitchMan]

Stopwatch. Time yourself between sets and start by just trying to shave 15 or 20 seconds. you may never get to 1 or 2 minutes but cutting that almost in half is a good goal. I'm sure you've already done it but focus on what weights your using because if your going heavy 5 or 6 minutes is pretty respectable.

 

[NewestNoobie]

I used to have this problem until someone at the gym suggested, "Always finish your sets"

Well other that the last one if you go till failure obv. Give it 60-90 seconds, then go back and do your set. If you are aiming for 6 reps and can only to 3, drop the weight and pop out 3 more reps, even if you only manage 2, drop the weight again and pop outthe last one. Over time youll get used to going back to heavier weights whilst youve still got a pump. Takes a few weeks to kick in tho.

Another thing that helped was drastically cutting down from 6-7 different exercises to 3. More compound movements, it gets me worked up for some reason, and instead of finishing thinking "right xx seconds rest" I finish and am counting seconds until I can get back and do the movements again. I used to fucking hate doing squats, cause I knew even after giving myself 12 hernias I still had shit loads of exercises left. Id take 5 mins between set and really put off having to go back. Now I love em cause I give everything I have in this once exercise, and lunges and curls are just an afterthought.

 

[gstacker]

thats my style too, sometimes 4-5 mins between sets on heavy compound....anyways theres days i dont go so heavy and can cut that way down

 

[future]

I rest as long as needed. When I competed in powerlifting, I would nap for 10 minutes between sets.

 

[littleguy289]

huh so I guess I'm not all that much of a freak lol... it seems like the longer I wait, the more strength I have going into the next set

forgot to mention my stats in the 1st post- I'm currently 5'9", 184lbs, ~14%bf

I have been focusing increasingly on compound exercises like bench/dumbell press/squats/dips/etc and less exercises overall- I did find that no matter how I tried I couldn't finish a routine when I had like 10-12 different lifts to try and get done. It was just way too much of a struggle and more often than not I would leave the gym completely exhausted, sometimes even puking and always discouraged as hell. It's definitely easier completing a routine now that I cut it down to 4-5 different lifts per day.

I used to focus alot on completing sets even if I had to drop the weight as much as possible but kinda been slacking on that for while now, I'll start doing that again tho.

I did get a new supp over the weekend, just happened to swing into the local vitamin shoppe and they had noxplode half off so I figured I'd give it a shot since it's got the creatine & caffeine I load up with normally anyways plus the n.o. precursors. I guess we'll see what happens...

thanx for all the replies guys, I'll post back with progress

 

[musketeer]

How's your fitness - do you do any challenging cardio? 2-4 sessions a week will make quite a difference to both your recovery between sets and your recovery between workouts.