What is a good rest time

[jacobbu]

I tried looking through old topics, but the question got a lot of different answers. I'm trying to lose weight and get cut/lean. I'm wondering what the typical rest time is for the exercises I am going to do. I found a really good 4 day split on this site, but it never gave the rest time between sets and exercises. I'm hoping someone would be able to enlighten me on it as I have a really bad time with rest times and really want to do this right.

Absolute beginner (Again stick to 10-12 reps per set. Cardio on off days (if you want to include any) and abs once or twice a week.)

Monday Legs (Quads/hamstrings)

Legpress (3 sets)
Leg extensions (3 sets)
Leg curls (3 sets)
Stiff leg deadlift (2 sets) Start light.

Tuesday Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Pushdowns (3 sets)
Dumbell overhead extension (2 sets)

Thursday Back/bicepS

Wide grip pulldown (3 sets)
Seated row (3 sets)
Hyperextensions (3 sets)
Barbell curl (3 sets)
Hammer curls (2 sets)

Friday Shoulders/calves

Seated dumbell press (3 sets)
Side laterals (3 sets)
Shrugs (3 sets)
Standing calf raise (3 sets)
Seated calf raise (2 sets)

[EngUAFitness]

I tried looking through old topics, but the question got a lot of different answers. I'm trying to lose weight and get cut/lean. I'm wondering what the typical rest time is for the exercises I am going to do. I found a really good 4 day split on this site, but it never gave the rest time between sets and exercises. I'm hoping someone would be able to enlighten me on it as I have a really bad time with rest times and really want to do this right.

Absolute beginner (Again stick to 10-12 reps per set. Cardio on off days (if you want to include any) and abs once or twice a week.)

Monday Legs (Quads/hamstrings)

Legpress (3 sets)
Leg extensions (3 sets)
Leg curls (3 sets)
Stiff leg deadlift (2 sets) Start light.

Tuesday Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Pushdowns (3 sets)
Dumbell overhead extension (2 sets)

Thursday Back/bicepS

Wide grip pulldown (3 sets)
Seated row (3 sets)
Hyperextensions (3 sets)
Barbell curl (3 sets)
Hammer curls (2 sets)

Friday Shoulders/calves

Seated dumbell press (3 sets)
Side laterals (3 sets)
Shrugs (3 sets)
Standing calf raise (3 sets)
Seated calf raise (2 sets)

i'd say about 1-1.5 minutes

[ajb316]

I'd say it doesn't matter too much what rest time you choose just make sure you are fairly strict with it (wear a stopwatch) and keep the same with every workout.

That way you can be consistant with training and monitor improvements.

I work on 60secs, having increased from 30secs as found this not long enough to reciver when lifting heavy, turns into more of a cardio workout then.

[Kinesiologist]

abj316 has partly correct excpet your rest period does matter alot. But 60 seconds is perfect for your goal. You want to avoid muscle hypertrophy to do so you already are on the right path 10-15 reps with lower weight.Adenosine Triphosphate is the main energy source in the muscle cell known as the mitochondria it takes ATP about 120 seconds to regenrate in the krebs cycle so cut your rest time to 60 seconds not allowing ATP to completely regenerate. That will support your goal, go 3 minutes between exercises. That applys to either goal of mass building or leaning out. hope this helps

[Starless]

I rest 30 seconds at the most, most of the time, but 60 seconds is max otherwise you risk losing your pump and then your workout is finished.

[jacobbu]

abj316 has partly correct excpet your rest period does matter alot. But 60 seconds is perfect for your goal. You want to avoid muscle hypertrophy to do so you already are on the right path 10-15 reps with lower weight.Adenosine Triphosphate is the main energy source in the muscle cell known as the mitochondria it takes ATP about 120 seconds to regenrate in the krebs cycle so cut your rest time to 60 seconds not allowing ATP to completely regenerate. That will support your goal, go 3 minutes between exercises. That applys to either goal of mass building or leaning out. hope this helps

Thanks, it does help a lot. Just wondering, why wait 3 minutes between exercises?

[Mad_Dog_Divine]

If you are trying to lean up, keep rest intervals short. Sometimes I have rest intervals of 10 seconds at the start of my workout increasing to around 60-90 seconds on difficult sets. During the easy sets, a short rest period means you are increasing Growth hormone output which helps burn fat. As you reach heavier weights though, it is more important to rest long enough to be able to lift sufficiently heavy weights.

[Kinesiologist]

Thanks, it does help a lot. Just wondering, why wait 3 minutes between exercises?

well 3 mins is the time the body needs to clear latic acid out of the muscle and convert into atp.

[jacobbu]

well 3 mins is the time the body needs to clear latic acid out of the muscle and convert into atp.

I have no clue what atp means. So would I just wait 3 minutes every time I change exercises where I focus on a new muscle or 3 minutes every exercise switch, like when I go from a flat bench to an incline bench?

[leidi001]

I have no clue what atp means. So would I just wait 3 minutes every time I change exercises where I focus on a new muscle or 3 minutes every exercise switch, like when I go from a flat bench to an incline bench?

3 minutes between each exercise. So do your bench workout, then 3 minutes rest, then move to incline and so on

ATP is just what the muscles use to "do work"

[jacobbu]

3 minutes between each exercise. So do your bench workout, then 3 minutes rest, then move to incline and so on

ATP is just what the muscles use to "do work"

Thanks. Now I just got to discipline myself to wait those minutes. I'm usually always on go go go at the gym, so hopefully slowing down like that will show better results.

[smokeater]

it really depends how much intensity you're putting into each set. A lot of powerlifters rest for up to 4-5 minutes between sets. If you're starting out go by feel. Aim for anywhere between 90 seconds and 3 minutes. Each person is different to gauge it by how you feel. If you don't give yourself enough rest time, your workout will be compromised. Rest is one o the things that many in the bodybuilding community seem to not do very well.

[ger2oo5]

3 minutes between each exercise. So do your bench workout, then 3 minutes rest, then move to incline and so on

ATP is just what the muscles use to "do work"

3 minutes between each set surely, rather than each exercise

OP check the link out
http://www.bodybuilding.com/fun/topicoftheweek11.htm

[Stewroids]

I rest until I've got my breath back and my muscles feel ready for another set. It's not rocket science guys.

This tends to be around 5 mins for squats, 3 mins for bench and oh press, 4 mins for weighted dips.


How the hell do you rest for 30-60 seconds between exercises when you have to load/unload the bar each time? It takes me at least a couple of minutes to unload the weights then load the bar up for the next exercise.

[garroutte]

I rest until I've got my breath back and my muscles feel ready for another set. It's not rocket science guys.

This tends to be around 5 mins for squats, 3 mins for bench and oh press, 4 mins for weighted dips.


How the hell do you rest for 30-60 seconds between exercises when you have to load/unload the bar each time? It takes me at least a couple of minutes to unload the weights then load the bar up for the next exercise.

Very wise man. Listen to your body,don't rush ****.

[jacobbu]

Thanks guys. Did my triceps and chest and wrists today. 1 minute between each rep and 3 minutes for each exercise, felt great. I tested the waters going light for a warm up and then for the real sets, I kept it at the same weight as the last couple of reps my muscles could barely finish it. Going to keep this up and see what happens.

[Kinesiologist]

Right on keep it up you will see the difference it will make.Let me know if you have any other questions...

[leidi001]

Thanks guys. Did my triceps and chest and wrists today. 1 minute between each rep and 3 minutes for each exercise, felt great. I tested the waters going light for a warm up and then for the real sets, I kept it at the same weight as the last couple of reps my muscles could barely finish it. Going to keep this up and see what happens.

Awesome. Watch the results come in!

[Mad_Dog_Divine]

I rest until I've got my breath back and my muscles feel ready for another set. It's not rocket science guys.

This tends to be around 5 mins for squats, 3 mins for bench and oh press, 4 mins for weighted dips.


How the hell do you rest for 30-60 seconds between exercises when you have to load/unload the bar each time? It takes me at least a couple of minutes to unload the weights then load the bar up for the next exercise.

I usually get straight to changing weights after I have finished a set and start resting when they are changed. Usually my rest periods consist of walking back and forth except after legs when I sually can't walk.

[jacobbu]

Finished with my second workout and I can really feel the burn in my muscles. I honestly never thought that rest time would make the work out have a better burn. You would think that lower rest times would work your body more, but damn, I'm impressed.