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Rest time?

rayner Posts: 7 Joined: 2002/07/31	2002/11/21, 09:59 AM For maximum muscle gains, how long should you rest between sets? And what about if you are doing supersets for opposite muscles? Sharon.
mikencharleston Posts: 1,585 Joined: 2002/01/09	2002/11/21, 11:32 AM That varies with the individual and you'll have to determine what works best for you. Normally, anywhere from 1 - 2 minutes depending on your recovery level. Personally, I take long enough to finish a set, walk to the water cooler and to my next set. :) I treat supersets the same way as regular sets. The whole idea behind them are to shock your muscles.
Firehawk734 Posts: 295 Joined: 2002/07/31	2002/11/27, 02:06 PM Well, if you are going for strength and power, you should wait longer, but increase your set weight more. So, you are lifting alot more weight, but a few times. Personally, I do 6-8 reps per set. Then I wait 2 minutes. Then I do another 6-8. Then I wait 2. Then another set at 6-8. Then wait 2 mins. Then I increase alot and do 3 reps. It seems to work good for me. I increase about 10 lbs on my bench per month.
Firehawk734 Posts: 295 Joined: 2002/07/31	2002/11/27, 02:11 PM Oops forgot to mention, increase on each set. But on the final set, go up as much as u can do 3 sets on..or be strugglin on the 3rd.
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/27, 05:43 PM There are many trains of thought on this...for gaining, you want to go with as heavy a weight as you can for your sets. Therefore, optimal rest time is full recuperation of the muscle fibers between sets for optimal fiber recruitment so you don't short change yourself on any set. This varies, for some, 2 min. is sufficient, for extra heavy loads, some recommend 3 minutes. I think you should be instinctive about this. If you feel rested in 2 minutes, go for it. If it takes 3-5 minutes, so be it. Listen to your body in the gym.
Firehawk734 Posts: 295 Joined: 2002/07/31	2002/11/27, 07:49 PM Hey bb21fit, I heard somewhere on I think another forum, that allowing your muscles to fully recover is not good because you are not tearing them up. Is this true for heavy lifting? or only for tryin to get cut up? Please explain the difference that your muscles tear or wahtever between heavy lifting and light but more rep lifting.
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/27, 08:18 PM Much less and you run into endurnace training,i.e....fatiugeing the muscle rather than overloading it. This will not induce growth. Muscle endurance, yes, but not as much growth. Overload is what intices the muscle to grow. If you are not fully rested, you shortchange yourself of strength, thus more overload. -------------- The only place success comes before work is in the dictionary!
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/11/27, 08:50 PM A little more scientific answer for you... Longer rest intervals of 3-5 minutes between sets are advised for heavy, maximal lifts and development of strength, but why? It all has to do with ATP replenishment in muscle. ATP is the energy molecule that powers all muscle contraction. Maximal, heavy reps to failure, deplete ATP stores in muscle. However, within 30 seconds rest, about 50% of this ATP is replentished. Within 1 minute about 75% is restored. However, research demonstrated years ago that full replenishment of ATP stores after a maximal, all out effort can take up to 5 minutes. This rate of restoration of crucial ATP levels depends upon the amount of muscle mass used, poundage (intensity), diet and the athletes physical condition. A set of 5 max reps in the barbell squat would constitute a longer rest interval than a 5 reps on the cable triceps pushdown.
Firehawk734 Posts: 295 Joined: 2002/07/31	2002/11/27, 09:16 PM Ok cool thanks. I was waiting only 2 mins, but ill wait 4. I am tryin to go for strength, meaning, lifting alot of weight a lot of times. So is doing 6-8 reps sufficent?? I increase every set, 4 sets. I will wait 4 mins in between. Thanks for the info.