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2006/04/17, 03:13 AM
should i use the same rest time for each set or increase it by 15 seconds or so each set. ive been increasing it on the exercises that are more difficult for me but could pull off the exercises with a smaller rest period if i had to. what should i do??
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2006/04/17, 03:26 AM
Rest long enough to be able to do your next set safely and with good form. IMO, the shorter the better. But don't sacrifice good form or safety.
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She sits and wonders why.....no more.
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2006/04/17, 09:29 AM
Depends alot on what you are trying to accomplish. There are really 3 ways we can improve...use heavier weight, do more reps with your current heaviest weight, or reduce rest time.
When dieting for instance, the first 2 are probably not going to happen. But the 3rd one can be done. Shortening rest time has a benefit twofold....one is burning more calories of course to the point where it can actually rival a cardio workout. The other being inducing higher test levels.
But if strength is your goal, then higher rest times are required. Research shows that 3 minutes is good, longer than that actually does not benefit in any way as to recovery of any more fibers.
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Strength and Honor!
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2006/04/17, 04:49 PM
I think there are many more than 3 forms of progression.
Decreasing tempo per repetition is something a lot of powerlifters and speed athletes use.
Increasing range of motion.
Improving or changing form.
Changing mechanical advantage.
Changing apparatus or implement.
etc...
But the point still stands that it does depend on your training goals.
At 3 minutes, around 85% of your creatine stores have replensished. At 5 minutes, that number is barely 90%. So like bb1fit said, 3 minutes is optimal. However, powerlifters routinely take 5+ minutes between sets, and some easter lifters take 15 minute breaks in the middle of a workout. This is because the CNS oftentimes takes even longer to recover from a high intensity set.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/17, 04:50 PM
That should read that some EASTERN lifters take 5+ minutes. Eastern being former soviet block, bulgarian, etc. Depending on the type of training I am doing, I may do the same.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/17, 05:26 PM
now im training for strength but also for a bit more of a cut look which also requires fat loss as well right??? so use 30 seconds rest after the first 45 after the second a minute after the 3rd ect. Is this correct or should i increase rest times
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Quoting from bb1fit:
Depends alot on what you are trying to accomplish. There are really 3 ways we can improve...use heavier weight, do more reps with your current heaviest weight, or reduce rest time.
When dieting for instance, the first 2 are probably not going to happen. But the 3rd one can be done. Shortening rest time has a benefit twofold....one is burning more calories of course to the point where it can actually rival a cardio workout. The other being inducing higher test levels.
But if strength is your goal, then higher rest times are required. Research shows that 3 minutes is good, longer than that actually does not benefit in any way as to recovery of any more fibers.
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2006/04/17, 09:31 PM
The "cut look" will come from diet. I suggest you make the distinction between athletics and aesthetics.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/17, 10:00 PM
Where the "cut look" will come primarily from dieting, A shorter rest period between sets will also aid in achieving it.
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She sits and wonders why.....no more.
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2006/04/18, 10:39 AM
Yes, but you will be sacrificing strength. I think that the best way to achieve both would be a focus on diet while training for strength. While strength gains will not be as great following a "cutting" diet, it is still possible.
Hence why I make the distinction between athletics and aesthetics.
Going further into detail, the greater the intensity, the longer the necessary rest interval. It is not just that by taking an extra minute in between sets that you will suddenly start to build strength. It is that intensity is required to build strength, and high intensity mandates longer rest periods. If sitting on my ass in the gym built strength, then everyone would be strong.
Here, intensity is defined as percentage of testing 1rm. So if you are doing a triple @ 90% (a strength protocal) then you will have to rest longer than you would to do a set of 10 @ 65%.
So you see, a shorter rest period while training for strength will just leave you stuck underneath a barbell. Hence why I recommended he achieve definition through diet, rather than molding his exercise program. Although it all comes down to exactly WHAT the goals are here, and what is willing to be sacrificed to achieve them. Either way, to achieve both at the same time, results may not be optimal for either goal.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/18, 01:53 PM
Agreed wrestler, achieving both may be an exercise in futility, pardon the pun. I see where your coming from. Making the decision to do one then the other may be the smartest thing in his case.
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She sits and wonders why.....no more.
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2006/04/18, 03:16 PM
well look at someone like a bodybuilder who is huge but also maintains a washboard six pack. doesnt that mean that they are cut and built...
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2006/04/18, 04:50 PM
Maybe, but it doesn't mean they are strong. I'm stronger than the biggest bodybuilders in our gym, and I only weigh in at about 155.
Size and strength aren't one in the same. You really need to pick your goals.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/18, 09:08 PM
Most of the huge body builders you see with washboard abs get there from dieting back and forth, doing a gain, then a cut, a gain, a cut, and so on.
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She sits and wonders why.....no more.
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2006/04/19, 01:48 AM
alright so maybe i should put more rest time into my arms and legs where strength is a must but i care much more on appearance when it comes to my abs so i should do minimum rest time for them to aquire a more cut look
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2006/04/19, 02:10 AM
alright so i guess i am really trying for more of a cut look then for strength. i am looking for muscle mass to cut it short whether or not strength comes with it i guess doesnt really matter. i want abs that show whether or not i can only do 2 crunches before passing out. what rest interval should i use for these results???
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Quoting from Mojo_67:
Most of the huge body builders you see with washboard abs get there from dieting back and forth, doing a gain, then a cut, a gain, a cut, and so on.
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2006/04/20, 02:57 AM
Do you want to put on mass or have your abs show?
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She sits and wonders why.....no more.
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2006/04/20, 08:24 PM
Bro, looking at your picture you look to be about 95lbs soaking wet. I would focus on actually building the muscles, before you try to make them show.
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Quoting from xxmisterbugyixx:
alright so i guess i am really trying for more of a cut look then for strength. i am looking for muscle mass to cut it short whether or not strength comes with it i guess doesnt really matter. i want abs that show whether or not i can only do 2 crunches before passing out. what rest interval should i use for these results???
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/20, 09:37 PM
It is the "odd" occurrence that you gain strength while on a cutting diet. Done it too many times, I speak from experience.
And while yes, there are more than 3 ways to improve from a purely "technical" standpoint, (I could have gone into a number of things, but these are not relevant to most physique athletes, or more to the point they don't care about them) from a bodybuilders perspective there are really only those 3 we focus on.
I would be interested to see anyone making strength gains on a spartan diet. the first couple weeks, glycogen stores are still high, and the body has not yet caught on to what you are doing, and things hum along nicely.
The 3rd week or so, your last lift that finally went up that you were worst in will start to go back down, while your core lifts will probably remain ok. In weeks to follow, those lifts will start to decrease also, and will level out at some point.
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Strength and Honor!
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2006/04/20, 09:40 PM
As I noted in my early post, short rest intervals. Try dropsets, supersets, etc. This will help to keep test levels up a bit(test levels can drop dramatically when dieting, especially adding alot of fiber). And this can in fact rival a good cardio workout, it is in fact a bit like a heavy HIIT session, has an anerobic and aerobic component to it. Get your heavy weight in your first set, then do as many drops as you want.
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Quoting from xxmisterbugyixx:
alright so i guess i am really trying for more of a cut look then for strength. i am looking for muscle mass to cut it short whether or not strength comes with it i guess doesnt really matter. i want abs that show whether or not i can only do 2 crunches before passing out. what rest interval should i use for these results???
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Strength and Honor!
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2006/04/21, 01:51 AM
alright so i should try to gain muscle. ill try that then. oh and im 7 pounds less then u at 148.
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Quoting from wrestler125:
Bro, looking at your picture you look to be about 95lbs soaking wet. I would focus on actually building the muscles, before you try to make them show.
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2006/04/21, 10:55 AM
If gaining muscle is your goal, I suggest wrestlers option of lifting heavy, longer rest intervals. Add in plenty of good rest, good diet, rinse and repeat!
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Quoting from xxmisterbugyixx:
alright so i should try to gain muscle. ill try that then. oh and im 7 pounds less then u at 148.
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Strength and Honor!
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2006/04/23, 05:18 PM
7 lbs less than me??? Well then maybe I am speaking from experiance...
You are 15 years old. When I was 15, I was dieting down for wrestling competitions. I was lean, very lean, but unless you have a damn good reason to lose weight, I would recommend you focus on the rest of your body. Trust me, I'm not saying this to sound like an ass. I'm telling you that I have been in your position. Now I compete in a sport where it is not good to be underweight.
Besides that, I have been ripped, 6 pack with striations and everything at 135 lbs. As good as that may sound, I promise it doesn't look at all impressive without the rest of the package. It really just looks like a lot of skin.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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