WEEK ELEVEN :: What Is The Optimal Time Between Sets For Muscle Growth?
TOPIC: What Is The Optimal Time Between Sets?
For the week of: January 1st - January 7th.
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How long should you wait between sets? Should you try to spend only a few seconds between sets to fully work the muscle and increase the "burn", or should you wait longer until your muscles have fully recovered from the last set?
Which way is best to increase growth? Should you ever change the amount of time between sets over time, or stick to one, proven method?
BONUS QUESTION:
Have you ever used one of those "intense" workouts with absolutely minimal amount of time between sets just to try to break a plateau or try something different? Something like doing 10 sets of squats with only 15 seconds between sets, until you are on the verge of puking? If so, what was the workout exactly? How often should you do it? Did it help your overall gains?
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Don't discuss any other topic in this section. ONLY discuss the question above.
The best response will get $50 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it.
Thanks!
Bodybuilding.com
Optimal Resting Time Between Sets
HOW MUCH REST IS BEST BETWEEN SETS:
A. 20 SECONDS
B. 45 SECONDS
C. 60 SECONDS
D. 90 SECONDS
E. 90-180 SECONDS OR MORE
F. YOUR MUSCLES WILL TELL YOU
I have heard many times this question What Is The Optimal Time Between Sets? And have heard many answers to this question sometimes from the same persons who constantly change the answer to this question. I also know most of you have heard the same question too. I'm sure that you've heard 30 seconds, 45 seconds, 60 seconds, and so on. After trying all these and 4 year of training, I have concluded that there is no set amount of time one should rest in between sets. Though it is said that in 90 seconds a muscle recovers to an extent of 80-90%. How often you have to look at the experts to guide through this often confusing maze of bodybuilding. After all, few of us have all the relevant information in terms of physiology, kinesiology, nutrition, biochemistry, and applied chemistry that we would optimally desire. One prominent magazine even has a full two-page spread listing the degrees and credentials of their contributing authors, many of whom are MD's and Phd's. If I ask the above question from an expert then I will get a big lecture on the ATP-PC and glycolytic system. I will be made to see various extracts from medical journals and I really feel it difficult to stay awake while reading these.
[highlight]THE GOOD NEWS[/highlight]
The good news is that when it comes to building your body, you are the most qualified person to turn to. For all that the experts and gurus know from years of education, research, and field trials, none of them can compete with how well you understand yourself after several years of training. We all have different physical make-ups, and unique needs for exercise and tolerance to the same.
You might be able to thrive on a high-volume routine that involves very frequent training. Your friend, on the other hand, might burn out and even start feeling sick and run-down on the same routine. He may get better results training a body part just once a week, while you need to hit it twice or else you feel as if you're losing size and strength. This is the real reason pro's go through so many training partners. Have you seen training videos of pro’s. They too follow differential pattern of resting between sets. The point is, there are no hard and fast rules governing how often to train and for how long. You may have already discovered what works best for you. If not, keep searching. Somewhere out there is a simple formula that will allow you to make the best gains of your life.
[highlight]Fact is stranger than fiction[/highlight].
Strength coach Charles Poliquin, who has the history of more Olympic medals for his clients then anybody else, wrote an arm training program recently in which one is to train arms literally all day with breaks only at meals. I was stunned to find that trainers praised him for the inches of new bicep and tricep girth.
[highlight]NOW SOME FACTS………[/highlight]
If you are want to make an intense workout , attempt to keep the time as short as possible eg 20 second rest between sets. You tire yourself out very quickly! Before you know it, you have to crawl around the gym in order to complete your workout and that is no good for strength. It does more harm than good for strength and size. To get bigger quicker, the best rest period is 1 to 2 minutes between sets. If you take longer rest periods e.g. 180 seconds or more then it is more for strength than anything as they more you rest, the more your muscle recover and the more weight you can push and pull. I say, take the time you need, but stay warm. Take care, do some flexing and stretching between sets to keep the muscle warm and avoid injury if you want to rest longer than 3 minutes. You have to develop your instinct about resting between sets. I mean listen to your body. Watch your concentration level too. If you are lacking physical and mental focus, then you should take some more rest between sets. If you are feeling a bit tired and less motivated, then take some more rest. If your poundages are dropping between sets then take some more rest may be 2 minutes. But if you notice that your reps and poundages are staying about the same, then you could theoretically cut your rest time down a bit.
Resting between sets is also dependent on training technique used. If you do a lot of PARTIALS , it is very important to stretch after each set. And in PRE-EXHAUST training, we have no rest between an isolation and a compound exercise to fatigue the targeted muscle group.In REST-PAUSE training, a set is done to failure and then after 5-10 seconds rest, few more reps with the same weight are done. Supersetting involves doing two exercises with no rest in between. In Giant Sets, we do several exercises for one bodypart in a row without rest in between exercises , e.g. chin-ups, seated rows, straight arm lat pushdowns, then lat pull downs. So if you use these kinds of intensity building techniques and are in cutting phase then it is obvious that you have to take little rest between the sets.
[b]If your gym is too crowded, then also it influences the resting time.[/b]
So the best way to ensure growth is to listening to your body and see how it is feeling. The resting times varies between workouts and workouts. You cannot take same rest period between a set of bicep curls and a set of grueling deadlifts. Your muscles will tell you when the time to change has arrived. For some more information read the article on New Muscle growth Theories on [url]www.bodybuilding.com[/url].
AN INTERESTING FACT: Exercising as little as three times a week, 20 minutes per session will yield noticeable results for most people ( [url]www.bodybuilding.com[/url])
[highlight]BONUS QUESTION:[/highlight]
Once I was to participate in a fashion show so I wanted to be in great shape like never before. At that time , my trainer told me to try something different. Using that my metabolism got a tremendous boost and I saw tremendous gains. This workout method is called X-size training system. These workouts were short and intense with very little or no rest. This training method is described below:
Each workout begins with a "setup set". Used as a warm-up set, it prepares the muscle fibers for maximum growth. The "setup set" lasts 2 minutes. The motion during this "setup set" is nearly static - you're barely moving. The positive portion of the rep lasts 60 seconds. Once you reach the point of
maximum contraction, the negative portion begins, lasting 60 seconds.
The weight used for the setup set was 50% of one rep max. Immediately after the "setup set" you will perform a "maximum set". You should use a
weight that you would "normally" use for 6-8 repetitions of the specific exercise. Without resting, immediately start the "minimum set". The weight for the "minimum set" is the weight for the "maximum set" minus 30%. For example if you are using 100 pounds for the "maximum set" - you should use 70 pounds for the minimum set. During the last rep of the "minimum set" you should perform a "static contraction" - hold the weight at the fully contracted position for 15 seconds.
[highlight]THE SAMPLE WORKOUT[/highlight]
SAMPLE Training Plan :
Seated Cable Rows (setup set)
Pull Downs (maximum set)
Pull Downs (minimum set)
Barbell Preacher Curls (maximum set)
Barbell Preacher Curls (minimum set)
3 minutes pause
Bench Press (setup set)
Pec Deck (aka Butterflies) (maximum set)
Pec Deck (minimum set)
Pulley Pushdowns (maximum set)
Pulley Pushdowns (minimum set)
Training Plan: Part Two
Leg Press (setup set)
Leg Extensions (maximum set)
Leg Extensions (minimum set)
Leg Curls (maximum set)
Leg Curls (minimum set)
5 minutes pause
Overhead Dumbbell Press (setup set)
Side Lateral Raises (maximum set)
Side Lateral Raises (minimum set)
Bent-over Lateral Raises (maximum set)
Bent-over Lateral Raises (minimum set)
So you can see it takes a little more than 20 minutes to complete the workouts. After it , I had two days rest. During the rest period, I experimented with my diet ,increased protein uptake etc .
[b]HOW OFTEN SHOULD YOU DO IT [/b]:I used it for 3 weeks and the results were tremendous. It is really so intense that if your diet is good then you will see the gains in a week. If you try this workout, you should do this in your cutting phase and I assure you that the gains will be amazing.
[b]DID IT HELP MY OVERALL GAINS[/b]: This workout increased lean muscle mass and I saw great definition in the body and I was ripped to the max. Also I had got weak point in shoulders and after this training regimen, my shoulders looked like boulders.
So , I can say that train with intensity and keep safety in mind too. Its your body so make some smart changes in your diet and training regimen and see the difference yourself. Without adequate rest, your training and eating are being secretly sabotaged.
There is no need to know everything the experts reveal and preach in bodybuilding. Certainly read as much new information as possible, but realize that you know your own body like nobody else and ultimately you will determine what is best for you. Be confident in what you know about yourself, and use your considerable powers of instinct and intuition to guide you to the greatest physique you are capable of building and always remember “ NOTHING IS IMPOSSIBLE” .
References:- 1.X-Size training system: OLIVER WOLTER, [url]www.x-size.com[/url]
2.[url]www.bodybuilding.com[/url]