Everyoen tells me something diffrent about how long I should rest between sets and about stretching as a warm up or a cool down. What do you guys know?
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11-02-2003, 09:55 AM #1Senior Member
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The truth about Rest between sets and Stretching
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11-02-2003, 12:03 PM #2Shutup and lift...bitches
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You should rest until you feel that you can give as close to 100% into your next set, everyone is different. If you are still gasping from you last set, you probably shouldnt go yet. If you want to get into the technical aspect of it, your ATP levels dont come up to close to 100% until at least 3 minutes of rest. I typically take about 3 minutes in between sets. I also go to failure to, if you arent going to failure, you might not need as long.
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11-02-2003, 12:21 PM #3Registered User
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Under a minute, 3 minutes is way to long IMO.
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11-02-2003, 12:48 PM #4Train smarter not harder
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i spend ~3minutes between sets, sometimes longer if it's heavy squatting/chain squatting
Booo
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11-02-2003, 12:49 PM #5Shutup and lift...bitches
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Your joking right? So when you squat you only take like 45 second rest. Well, like I said, everyone is different, but I think you must have some extreme recouperation abilities if you are able to perform with as close to 100% with less than a minute rest.Originally posted by Dorian_Yates
Under a minute, 3 minutes is way to long IMO.
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11-02-2003, 12:52 PM #6Train smarter not harder
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nah, he says the same thing every post. i think last time it was he rests 15seconds between sets, lol lolOriginally posted by Wheelies
Your joking right? So when you squat you only take like 45 second rest. Well, like I said, everyone is different, but I think you must have some extreme recouperation abilities if you are able to perform with as close to 100% with less than a minute rest.
in any case, anybody who lifts heavy knows it's impossible to lift heavy and keep the same pace w/ that little rest, lolBooo
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11-02-2003, 01:13 PM #7Sleepy moderator
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the biggert he muscle group the longer the rest...
stretching read here...
http://forum.bodybuilding.com/showth...89#post2046389
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11-02-2003, 01:59 PM #8Registered User
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Ive never said 15 second rest i usually say 30-45 secondsOriginally posted by amusclehead
nah, he says the same thing every post. i think last time it was he rests 15seconds between sets, lol lol
in any case, anybody who lifts heavy knows it's impossible to lift heavy and keep the same pace w/ that little rest, lol
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11-02-2003, 03:17 PM #9Registered User
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I'm a fan of big rests - about 2 minutes for the big muscle groups, and 1.5 for the smaller ones. I've heard people talk about 30-60second rests, but there's no way I could recover to bench/squat the same weight after 30 seconds.
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11-02-2003, 03:18 PM #10Train smarter not harder
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Originally posted by Dorian_Yates
Ive never said 15 second rest i usually say 30-45 seconds
so tell me, let's say you close-grip'd 300pds. do you expect to close-grip 300, take 30seconds and be able to repeat that performance?Booo
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11-02-2003, 03:19 PM #11Registered User
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Bump !Originally posted by squatlover
I'm a fan of big rests - about 2 minutes for the big muscle groups, and 1.5 for the smaller ones. I've heard people talk about 30-60second rests, but there's no way I could recover to bench/squat the same weight after 30 seconds.Free Newsletter and ******** Community : TrainAthome Fitness
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11-02-2003, 05:48 PM #12Registered User
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You couldnt do 300 but take some weight off and youll get the desired # of reps or hit failure or whatever your doing that particular set. Some of you guys concentrate on weight, weight, weight you got to concentrate on the feel. If you are training for strength i can understand long rests if you are bodybuilding 2 mins is way to long IMO.Originally posted by amusclehead
so tell me, let's say you close-grip'd 300pds. do you expect to close-grip 300, take 30seconds and be able to repeat that performance?
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11-02-2003, 06:11 PM #13Sleepy moderator
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you seem to be very much in the rob concept of thinking...Originally posted by Dorian_Yates
You couldnt do 300 but take some weight off and youll get the desired # of reps or hit failure or whatever your doing that particular set. Some of you guys concentrate on weight, weight, weight you got to concentrate on the feel. If you are training for strength i can understand long rests if you are bodybuilding 2 mins is way to long IMO.
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11-02-2003, 06:13 PM #14Registered User
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What is that???Originally posted by scott_donald
you seem to be very much in the rob concept of thinking...
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11-02-2003, 06:18 PM #15Sleepy moderator
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look here...Originally posted by Dorian_Yates
What is that???
http://www.robthoburn.com
he is a nice guiy but i dont agree with alot of what he says tho...
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11-02-2003, 08:31 PM #16I throw spinning sh*t
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I disagree with that...the heavier you lift (and the bigger muscle group) it just makes sense to rest for longer. More stress equals more recovery time...common sense to me. If you do 300 and wait 45 seconds, and can't do it again, that doesn't make nearly as much sense as waiting 2-3 min and putting up the 300 again...
Just MODO."The sun is always gonna rise, and always gonna set and I'll just keep on punching because everyday is gonna bring something different and I just want to be ready for it."
- Jens Pulver
If you refer to a fighter who you've never met in real life as "my boy" as though their performance somehow reflects well on you for simply being a fan, you're a lame ass.
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11-02-2003, 09:34 PM #17Registered User
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really it depends on your goalsOriginally posted by Dorian_Yates
Under a minute, 3 minutes is way to long IMO.
I know from personal experience that if I stretch between sets I can get more reps on subsequent sets then I could if I skipped the stretching
that's all I can tell yo for sure cus it's what I know from previous experience
however I have heard of studies where ATP was not fully restored before a certain amount of time I think 1 minute roughly?
and I can tell you my preference wich is for long rest perieds 3-5 minutes depending
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11-02-2003, 09:37 PM #18Registered User
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yah but he said it's not all about weight for himOriginally posted by HardGainer82
I disagree with that...the heavier you lift (and the bigger muscle group) it just makes sense to rest for longer. More stress equals more recovery time...common sense to me. If you do 300 and wait 45 seconds, and can't do it again, that doesn't make nearly as much sense as waiting 2-3 min and putting up the 300 again...
Just MODO.
it's about a breif rest period
that actually might have some use for hypertrophy but I sure as hell wouldn't use it for strength
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11-03-2003, 12:52 AM #19I throw spinning sh*t
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Well, I would think that most bodybuilders would be interested in hypertrophy...
"The sun is always gonna rise, and always gonna set and I'll just keep on punching because everyday is gonna bring something different and I just want to be ready for it."
- Jens Pulver
If you refer to a fighter who you've never met in real life as "my boy" as though their performance somehow reflects well on you for simply being a fan, you're a lame ass.
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11-03-2003, 07:34 AM #20Shutup and lift...bitches
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Actually your ATP stores are only up to about 75% at 1 minute, its the 3-5 minute range that its going to be as close to 100% as possible. So you are actually using the optimal rest period already.Originally posted by Kane Fan
however I have heard of studies where ATP was not fully restored before a certain amount of time I think 1 minute roughly?
and I can tell you my preference wich is for long rest perieds 3-5 minutes depending
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11-03-2003, 08:51 AM #21Train smarter not harder
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Originally posted by Wheelies
Actually your ATP stores are only up to about 75% at 1 minute, its the 3-5 minute range that its going to be as close to 100% as possible. So you are actually using the optimal rest period already.
i thought it was more like 95% is the most it reaches? (although that's pretty close to 100
)
Booo
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11-03-2003, 09:18 AM #22Shutup and lift...bitches
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Maybe the way I wrote it was bad, I was basically saying the same thing, "as close to 100% as possible" , meaning, it doesnt go back up to 100% again, so 95% is proably right. But the point I was trying to make to Dorian_ Yates was, even though he thinks that he is putting is maximum effort into a lift, there is no way his ATP , which controls all muscle contractions, could possible back near 90-100% after less than a minute rest, unless, like I said before, he has some kind of super human recouperative abbilities.Originally posted by amusclehead
i thought it was more like 95% is the most it reaches? (although that's pretty close to 100 )
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11-03-2003, 10:33 AM #23Registered User
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yah but a lot of bodybuilders go about it by trying to increase strength and if you focus on that hypertrophy will come is thier thinkingOriginally posted by HardGainer82
Well, I would think that most bodybuilders would be interested in hypertrophy...
(this is one of the good things HIT spread)
at least I think it's a HIT based theory, might not of created it but I know they support it
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11-03-2003, 10:35 AM #24Registered User
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what can I sayOriginally posted by Wheelies
Actually your ATP stores are only up to about 75% at 1 minute, its the 3-5 minute range that its going to be as close to 100% as possible. So you are actually using the optimal rest period already.
instinctive training baby!
WOOOOO
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11-03-2003, 10:37 AM #25Registered User
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it could be useful tho, if his CNS used less restraint due to the lower ATP levels it might actually alow him to recruit more muscle fibers to do the same job, so lowering weight isn't the key then according to that idea but well it's just an idea nothing like science to support it just something that comes to mind
also couldn't that type training be used to incrase ATP stores in the body?
by that I mean train the body to know increase the amount of ATP it stores in the muscle if it is used that way?
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11-03-2003, 11:46 AM #26Registered User
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Bump! I usually rest for 2-3 mins in between sets. That time range usually gives me enough energy in between sets to ensure that the upcoming set will be performed at optimum strength.Originally posted by Wheelies
You should rest until you feel that you can give as close to 100% into your next set, everyone is different. If you are still gasping from you last set, you probably shouldnt go yet.
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11-03-2003, 12:00 PM #27Train smarter not harder
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Originally posted by HardGainer82
Well, I would think that most bodybuilders would be interested in hypertrophy...
you lift big weights you get big (if you eat big). overly simplistic, but it works
Booo
)
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