How long do you rest between sets?
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McSwickles
Meetings
The amount of rest will vary depending on what exercise I’m doing. I will take probably 3mins or longer if doing leg presses, squats, or deadlifts. If I’m working back, or especially delts, I won’t take as long, between 1-2mins. I really like supersets and drop sets as well, especially as finishers.
SpencerCortez
Well-known member
If I am working in the 60-80% 1RM area I rest about a min- 90 sec between sets
80-95% I rest 3-5 minutes to ensure maximum recovery before another “max” effort.
Are you trying to elicit an aerobic/cardio effect or more pure strength gains? Less rest equals more of a cardiovascular load as a given rule.
80-95% I rest 3-5 minutes to ensure maximum recovery before another “max” effort.
Are you trying to elicit an aerobic/cardio effect or more pure strength gains? Less rest equals more of a cardiovascular load as a given rule.
SpencerCortez
Well-known member
All that BS comes from thousands of exercise physiologists, coaches, athletes and decades of training world class competitors…
SpencerCortez
Well-known member
Nor I- I like plying nice with folks…!
I’m not a world class coach but rest between sets at specific times is absolutely science and well documented. There is a difference between just working out and following sound scientific training principles.
I power-lifted and then worked with strength athletes for a number of years- during that 15 years I worked under some well known coaches, studied exercise science, earned certification from nationally recognized orgs…blah blah
I love the science behind training- saying structured rest between sets is BS to coaches is like saying bake at any temperature for however long to a chef…
I can’t hear it without cringing!
I’m not a world class coach but rest between sets at specific times is absolutely science and well documented. There is a difference between just working out and following sound scientific training principles.
I power-lifted and then worked with strength athletes for a number of years- during that 15 years I worked under some well known coaches, studied exercise science, earned certification from nationally recognized orgs…blah blah
I love the science behind training- saying structured rest between sets is BS to coaches is like saying bake at any temperature for however long to a chef…
I can’t hear it without cringing!
Jaxz
Banned
That’s fine with me lol!! U post ur cookie cutter advise all u want I don’t have a problem with it. Plus the rest times depends on what the person is trying to do as well.
But nothing works the same for each person . There may be a base line to start but other than that it individual plain and simple . With rest, diet , what exercises , gear and so on
But nothing works the same for each person . There may be a base line to start but other than that it individual plain and simple . With rest, diet , what exercises , gear and so on
SpencerCortez
Well-known member
Cookie cutter-now you are kinda being a dick.
Yes- rest depends on what the person is doing- you are correct. And everything has a baseline.
I thought you just waited for your breathing to settle. That’s some sound advice!!
Yes- rest depends on what the person is doing- you are correct. And everything has a baseline.
I thought you just waited for your breathing to settle. That’s some sound advice!!
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SpencerCortez
Well-known member
I agree 100% that following a pre-written plan is a terrible idea. They can be a good starting place but no one person will respond the same- the online fitness programs you can buy are a racket.
Volume training. 90 seconds between sets.
High intensity training. 3-4 min.
Each style attacks different fibers of the muscle and are required for powerlifting. Bodybuilding is the same. You can see in muscular development of those who train both.
To do max lifts. I can promise you this. If you only pause 90 seconds between sets and attempt overloading of the muscle, you will see a decline in performance (be it Reps or increase in weight)
So long story. Rest between sets matters.
High intensity training. 3-4 min.
Each style attacks different fibers of the muscle and are required for powerlifting. Bodybuilding is the same. You can see in muscular development of those who train both.
To do max lifts. I can promise you this. If you only pause 90 seconds between sets and attempt overloading of the muscle, you will see a decline in performance (be it Reps or increase in weight)
So long story. Rest between sets matters.
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Arkrov
Well-known member
So much good info here. Sounds like your capped for time. I assume this includes a proper warm up in the hour also.
If your not familiar with using the difference rest periods at some point you will need to run them for duration to find out for yourself.
Other advice when time constrained is to prioritize lift sequence and be efficient as possible with rest periods.
If your not familiar with using the difference rest periods at some point you will need to run them for duration to find out for yourself.
Other advice when time constrained is to prioritize lift sequence and be efficient as possible with rest periods.
Now that I’m just doing band work and pushups I do almost all super sets and giant sets with very little rest. At the gym I go heavy and it kicks my ass so I rest around 4 minutes and stare at all the hot 20 year old ladies in their yoga shorts. I find you can see which ones have meat curtains, which are shaven, and which have a nice tight happy hole; important things like that.
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