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2003/10/09, 09:04 AM
I'm starting a workout program to build muscle, 6-8 reps to failure. How long should I rest between sets 1 min ? 1.5 min ? 2 min ? more? Thanks for all replys.
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2003/10/09, 10:58 AM
Try using reps of 12, 10, 8, and 6
Reps TBS
12 45 sec
10 1 min
8 1.5 min
6 2 min
Do 3 sets of the specific rep assignment for your main lifts. Don't train to failure. All you are doing is training yourself to fail. email me at certifiedweighttrainer@yahoo.com if you would like me to forward you an eight-week training plan for muscle gain.
Matt
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2003/10/09, 12:02 PM
jim, I personally keep it in between 1 to 1 1/2 minutes between sets. I believe the idea is just to keep your muscle from having enough time to recover fully from the last set. I also feel just the opposite of gatormade about training to failure, your not training yourself to fail but actually training to your max potential, this is just my opinion though & I'm sure others may tell you different, good luck & take a minute to fill out your profile if you get a chance.
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I have seen the enemy.....and it is me.
Mojo_67
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2003/10/09, 12:57 PM
if you ask a sports doc they will tell you that studies have shown that anymore than 3 minutes max between sets is a waste because your muscles are not going to recover any better without longer term rest. I think a good rule of thumb is 1 minute or so keep them pumping good luck
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2003/10/09, 02:29 PM
Some on these boards told me to take as much time as it takes, I mean by that you want to perform the next sets with near perfect form or your not performing the exercise properly.
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2003/10/09, 02:29 PM
Some on these boards told me to take as much time as it takes, I mean by that you want to perform the next sets with near perfect form or your not performing the exercise properly.
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2003/10/09, 04:16 PM
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Quoting from jimabbs:
I'm starting a workout program to build muscle, 6-8 reps to failure. How long should I rest between sets 1 min ? 1.5 min ? 2 min ? more? Thanks for all replys.
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Wow ! now I'm really confused ??
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2003/10/10, 08:42 AM
jim - don't get locked into a time frame. Repper pretty much hit it - but you're still going to have some trial and error. A lot of us keep a fairly active log on what we're doing since after a while, you lose track of your progress (especially some of us ol' farts). Do a set, set up your next set and then hit it. If you're hitting your target reps and weight (or close to it) you have it right. It's going to be pretty obvious if you gave yourself too much or too little time - Adjust accordingly. Keep it simple but pay attention to your results, or lack of.
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2003/10/10, 10:40 AM
Again, as usual, wise workds from Mike. If you are trying to gain especially, the idea is to overload the muscle with each set with increasing heavier weights. Therefore, the ideal rest time is the amount of time it takes your muscle to recover from your last set so you can recruit as many fibers as possible to push your next heavy set. If you go too soon, you will fail sooner and not get the overload you could had you rested a bit longer. You will have to experiment a bit, but learn to "feel" it. Muscle fibers store ATP. The problem is that we only have enough to fuel contractions for about 3 seconds, and even in the most well trained bodybuilder that supply can only last about 5-6 seconds. It has been shown that replenishment of what little ATP takes as little as 30 sec., but still the muscle is not fully recovered. So, as the advice says above, learn to "feel" when you are ready. After a particularly grueling set with ultra heavy weight and forced reps, it may take a bit longer to recover than a short lighter burst set.
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Great people never want it easier, they just want to be better!
Ron
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2003/10/10, 12:17 PM
LOL - Ron - I love it when you follow up my answers and put some facts and background into what I reallllly meant to say. :) Seems like I'm always sitting here saying "YEAH, that's what I meant."
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2003/10/10, 01:30 PM
Don't sell yourself short Mike, you make great posts that are very easy to read and sensible. Shows you have experience and know what you are talking about.
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Quoting from mikencharleston:
LOL - Ron - I love it when you follow up my answers and put some facts and background into what I reallllly meant to say. :) Seems like I'm always sitting here saying "YEAH, that's what I meant."
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Great people never want it easier, they just want to be better!
Ron
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2003/10/15, 02:52 PM
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Quoting from jimabbs:
I'm starting a workout program to build muscle, 6-8 reps to failure. How long should I rest between sets 1 min ? 1.5 min ? 2 min ? more? Thanks for all replys.
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I purchased a book written by Arnold Schwarzenegger called, "The Modern Guide to BodyBuilding". In my opinion, it is the most complete guide to weight training and excercize on the market. He wrote that you should wait about 90 seconds in between each set, because going too soon will result in over-exhausting a muscle, while waiting to long will cause your heart rate to drop, so you have to work just as hard to get your heart pounding all over again. He also said that 90 seconds is just general, he said it is different for everyone, but in my own personal trial and error it has seemed to be effective.
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B. Ross Lafferty
BRL150@psu.edu
Aim Screen Name: Rosco356
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2003/10/15, 04:31 PM
Thanks Rosco, 90 sec seems to be good for me. Not too exausted for the next set ,yet still pumped
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2003/10/15, 09:23 PM
Yeah, also, you might try super-setting some excercizes. While it is extremely hard, you can really see some results from it. It's up to you.
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B. Ross Lafferty
BRL150@psu.edu
Aim Screen Name: Rosco356
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2005/06/10, 06:51 PM
I do'nt know about the whole 5 minutes, but perhaps you should rest up a bit more before you hit the bigger muscle groups. But again, as everyone has been saying, you just have to get the feel of it. You'll know how much is to much and how much isn't enough.
DX
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2005/06/10, 11:39 PM
I heard 3 minutes is the best recovery time for big compound lifts for most people...that said....I need 10-15 min between my heave squats/deadlift sets....I train to failure on all working sets....so it's different from those who only fail on last set or maybe not at all...on isolation lifts or on smaller bodyparts 45-120 seconds is more appropriate for most people...
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2005/06/11, 02:06 AM
The idea is to keep the rest short to keep up the testosterone and groth hormone levels while allowing enough recovery. More rests will allow full recovery therefore max strength gains, but not as much hypertrophy. Shorter rests may aid in fat loss without much hypertrophy.
Tempo is also important. Hypertrophy sets are best done for between 30 and 60 seconds. More becomes too aerobic and less becomes more a means of developing relative strength.
Try wave loading with gatormades timing.
Set 1 8 reps 90second rest 75% 1RM
set 2 8 reps 90
set 3 8 reps 90
set 4 2 reps 180sec rest 95% 1RM
set 5 2 reps 180
set 6 8 reps 90 75% 1RM
One of many possabilities. This would be more aimed at hypertrophy.
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2005/06/11, 04:01 AM
DOA right on...
I train primarily for strength...so that's why I got some crazy rest periods whcih ofcourse won't work for most bodybuilders trying to add mass or for an average person trying to stay fit...
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2005/06/11, 06:27 AM
alot of it relates to your metabolites (ie H+, lactic acid, etc.) most recover quickly, but all recover after 3 mins.. hence it is probably more detrimental to take longer than a 3 minute rest, as your workout can lose motivation and rhythm
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2005/06/11, 06:27 PM
bropie ...i can't catch my breath in 3 minutes....lol...after going all out on a deadlift or squat as well as some other exercises.....I sometimes have to lie down on the floor for 10-20 minutes to regain myself...
but then again I think I push myself harder than most people...just watched ronnie colemans video road to redemption or whatever it was called , training for 2003 olympia...and I realized I train about 3x more intense than him...even as impressive as his numbers are...he does it 50% effort on most exercises(he did go to faliure on 160s shoulder presses)...his 800 squat for 3 in a powerlifting suit was about half of what he could have done.....he bounced out of that 3rd rep with ease.....
but you're right there's definitely a different path for each goal...a while ago I read a study cited in M&F magazine, that found that majority were recovered after 2 minutes, and all after 3 minutes...no additional benefit was given for resting more than 3 minutes...but there are always catches to such study....they do leg press, or some isolation lift like leg extensions....which are all very different from maximal efforts on squats, deadlifts, etc.....I just think the 3 min max is a good rule of thumb but it's not applicable for everything...
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2005/06/12, 03:21 PM
A lot of the resting peroids depend on what exercise your doing. As menace said when you go all out on dead lift, squat, or bench it takes a lot more rest then if your just doing simple curls.
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2005/06/12, 04:48 PM
i understand what you are saying, im just talking from a generalized standpoint. i know menace that your training program is very unique, and calls for alot of maximum effort, hence, the rules dont always apply. but for the average joe with the average workout, this is a good guideline to follow. i learned this straight from dr. digby sale, a renowned professor at mcmaster university, who has participated in studies regarding the issue. he also has has evidence from other studies, and taught us the reasoning behind it all from the physiological standpoint.
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2005/06/12, 06:37 PM
Research shows that 3 minutes is a great recovery time, more fibers have recovered. It shows that longer rest periods show no more positive results, no stronger in other words(no more muscle fiber recovery).
Of course this has to be taken in context, if you start talking about how you are stronger the next day, etc., that does not relate. You of course have had nutrition and rest.
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Quoting from bropie:
alot of it relates to your metabolites (ie H+, lactic acid, etc.) most recover quickly, but all recover after 3 mins.. hence it is probably more detrimental to take longer than a 3 minute rest, as your workout can lose motivation and rhythm
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2006/01/28, 11:38 AM
Can I just work a different muscle group as my 'rest' period?
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