I have always been told that I take a long time between sets. I guess I've noticed that I do take a little longer than most people, but I like to be at optimal efficiency for my next set. I was thinking about it today and I actually set my stop watch in between sets to see exactly how long I normally take, on average. I noticed that I never took shorter than 3 minutes (working sets, not warm ups) and most sets I began my next set around the 4 minute mark. Next time you guys are in the gym, check and see how long you guys take on average. I'm genuinely curious to see if I am out of the norm here. Thanks.
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05-24-2015, 11:33 AM #1
How long do you guys rest between sets? (if not on program that specifies)
OG Crew
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05-24-2015, 12:01 PM #2
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05-24-2015, 12:05 PM #3
If your strength training you take what you need to fully recover from set to set.
Usually the heavier the set the longer the rest.
Ive seen guys take 5 minutes and longer for their heaviest sets.
Some powerlifting meets you may be waiting 15 minutes between heavy lifts depending how many guys are in your flight.
Bodybuilders would want to move faster to get a pump and a cardio aspect to their training.
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05-24-2015, 12:09 PM #4
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05-24-2015, 12:18 PM #5
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05-24-2015, 12:21 PM #6
As long as is needed to be able to complete the next set. It depends day to day and exercise to exercise. Anywhere between 3 and 10 mins though.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
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05-24-2015, 12:29 PM #7
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05-24-2015, 01:30 PM #8
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05-24-2015, 01:40 PM #9
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05-25-2015, 11:53 AM #10
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05-25-2015, 11:55 AM #11
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05-25-2015, 12:15 PM #12
- Join Date: Apr 2014
- Location: Pennsylvania, United States
- Age: 35
- Posts: 1,253
- Rep Power: 2791
There are so many factors to how long I rest between a set, it's hard to give a simple answer.
It normally takes me a good 20-30 minutes to actually feel properly warmed up.
Then on the main lifts, (bench, squat, dead, etc) my warm up sets can be anywhere from 30 seconds to 5 minutes, and working sets/singles I can rest anywhere from 2 minutes to 15+ minutes.
I'll take however much time I feel is needed to make sure I am ready and can get the lift.
Weather seems to play a big part in it too, the gym I train at only has a few fans, so it's hot as hell in the summer, and it seems like the hotter it is in the gym, the longer I take between sets, and the more time I spend standing in the door way cooling off.
But on accessory movements, the rest is a lot less, probably anywhere from 30 seconds to 2 minutes.
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05-25-2015, 12:51 PM #13
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05-25-2015, 01:21 PM #14
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05-25-2015, 01:22 PM #15
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05-25-2015, 04:24 PM #16
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05-25-2015, 04:28 PM #17
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05-25-2015, 04:37 PM #18
If I just go by feel I sometimes end up resting 10 minutes lol. Just started a volume block and am restricting rest to 3-4 minutes between sets in an effort to increase my work capacity. 3-4 minutes is a lot of rest for most people I'm sure but for me it's pretty brutal.
Competition PRs:
297/192/385 @ 143 lbs
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05-25-2015, 05:49 PM #19
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05-26-2015, 09:07 AM #20
A minute ish for warm up and accessory.
Wait for the next song for heavier weights. Commercials delay the next set. If I see people waiting for a bench, I'll speed things up. Never actually timed it, that would make me anxious.Bench specialist
405tng/380 paused @ 153 (9/1/14)
410tng/395 paused @ 154 (3/23/15)
400 paused @ 153 (5/19/15)
https://www.youtube.com/user/UFpwrLifter/videos?view_as=public
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05-26-2015, 09:31 AM #21
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05-26-2015, 11:24 AM #22
- Join Date: Jan 2013
- Location: Bristol, Connecticut, United States
- Posts: 1,620
- Rep Power: 7180
I time all my sets, unless I forget to look a clock or something. Usually in the 3-10 minute range. But to avoid getting anxious, I'll look at the clock and say "ok, in 5 minutes I start to get ready". Then I don't look at it again until my set is over. So when the clock says go, its my time to start to prepare, not to lift. Kind of like the start command on a squat. Its the "OK to go when ready" command, not the "Squat right this second" command.
I never speed up when people are waiting. I will also never refuse to let people work in with me.
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05-26-2015, 11:28 AM #23
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05-26-2015, 11:35 AM #24
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05-27-2015, 05:54 AM #25
I use the stopwatch app on my phone to time between sets. I don't understand the people that don't. For example, 5x5 @ 225 with 1/3/2/4/2 mins between sets and then next time you were to hit 5x5 @ 250 because you rested 4/5/4/6/7 mins between sets might make you think you improved, but really, you just rested longer. How can you have a reliable measure for comparison? Seems dumb to me not to, at least for the compound movements. For **** like curls and leg extensions, sure, whatever, it's just pump work anyways. I still time that stuff too though.
Heavy Compounds- no less than 3 mins (unless doing speed singles), no more than 5 usually (6 sometimes).
Else- anywhere from 0 mins to 2 mins usually (sometimes 3 for certain ones).Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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05-27-2015, 03:03 PM #26
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05-28-2015, 02:09 PM #27
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05-28-2015, 02:24 PM #28
- Join Date: Jan 2014
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 446
- Rep Power: 1482
Around 5-6 minutes on working sets. Specifically deadlifts, I can get a way with low rest time on bench/squat but if I don;t rest long enough with deads then I'll fail a sub maximal weight pretty easy. Not sure why.
But yeah, 5 minutes most of the time. Lold at whoever said about 2+ hour workouts, only workout that I get done in under an hour and a half is both my bench sessions.Single Lift
Aug 2015 Meet 1 99.9kg - 265kg Deadlift
Nov 2015 Meet 2 99.0kg - 300kg Deadlift
Full Power
April 2014 Meet 1 88.6kg Bodyweight - 170kg Squat / 105kg Bench / 230kg Deadlift - 505kg Total
May 2015 Meet 2 97.7kg Bodyweight - 215kg Squat / 135kg Bench / 285kg Deadlift - 635kg Total
July 2015 Meet 3 96.1kg Bodyweight - 225kg Squat / 137.5kg Bench / 290kg Deadlift - 652.5kg Total
Nov 2015 Meet 4 99.0kg Bodyweight - 235kg Squat / 150kg Bench / 292.5kg Deadlift - 677.5kg Total
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