Regarding all these questions about "how long should I rest between sets?" and "should I time my rest periods?" etc...
I can not think of a better way to ruin a workout then to be concentrating on the second hand of a clock between sets!
Lifting weights is NOT an aerobic exercise!
Using time as a variable in your workout is completely self-defeating.
(within reason, of course)
Rest as much as reasonably needed between sets! This will enable you to recover between sets and better perform the lifting of the weight. which is the reason you are working out in the first place!
Catch your breath, relax, get a drink, concentrate on the muscle worked and do another set!
Rest until your breathing returns to normal, but not too long where your muscles get cold.
Here is some research, now stop watching the clock and start concentrating on lifting weights!
Rest Between Sets:
Ahtiainen et. al. compared 2 to 5 minute rest periods in previously strength-trained men. No significant difference in acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass were found.
Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Häkkinen K (2005). Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. J Strength Cond Res.19(3):572-82.
3 minute rests between sets of bench press allowed for more repetition to be performed than rests of 2 or 1 minute.
Willardson JM, Burkett LN (2006). The effect of rest interval length on bench press performance with heavy vs. light loads. J Strength Cond Res. 20(2):396-9.
Squat strength gains were not significantly different between 2 minutes versus 4 minutes rest between sets.
Willardson JM, Burkett LN (2008). The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res. 22(1):146-52.
http://exrx.net/WeightTraining/Research.html
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Thread: Rest time between sets
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12-30-2011, 04:52 AM #1
Rest time between sets
***Ron Paul 2012***
Write-in Ron Paul crew
"Life is short, shorter for some than for others."
Gus McCrae
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12-30-2011, 05:46 AM #2
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12-30-2011, 06:16 AM #3
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12-30-2011, 11:01 AM #4
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12-30-2011, 02:20 PM #5
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12-30-2011, 02:45 PM #6
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12-30-2011, 02:47 PM #7
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12-30-2011, 02:54 PM #8
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12-30-2011, 03:16 PM #9
NASM says: 3 minutes of rest allows 100% of ATP and CP recovery
1minute of rest allows 85-90% of ATP and CP recovery
Depending on how much you used in your previous set or sets, I generally only allow a minute to ensure the heartbeat stays up. Exceptions are full body movements or movements that take alot of stabilizing to do the lift (deadlifts, squats, cleans, barbell rows, etc).04/30/14: 264lbs
Re-learning how to eat.
(burning pipe makes me hungry)
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12-30-2011, 03:23 PM #10
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12-30-2011, 03:25 PM #11
- Join Date: Nov 2011
- Location: Tucumcari, New Mexico, United States
- Age: 34
- Posts: 1,091
- Rep Power: 395
At the gym, I walk to the water machine, get a sip, catch my breath, sip some more, then go back when I catch my breath.
At home...additedly, I wait for a fun song to come up on my mp3 and I dance around to it until I feel like my next set XD"Do you have an erection, man?"
"I just broke a personal record on deadlift."
"And now I have an erection."
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12-30-2011, 03:37 PM #12
The suggested times are likley 100% of what your going to get as far as during the workout. After 3 minutes your going to get all your going to get. Say you do 4you sets of 10the reps, by the rest of the third set I wouldn't expect for your body to provide as much energy recovery as after the first. Its just saying your at about x percent of what your gonna get back, not of what you started at.
Last edited by 2hard2fixagain; 12-30-2011 at 03:46 PM.
04/30/14: 264lbs
Re-learning how to eat.
(burning pipe makes me hungry)
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12-30-2011, 03:50 PM #13
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,576
- Rep Power: 179274
Also depends on the rep ranges when you fail.
Strength ranges tend to use 3-5 minutes. Studies have shown that usually you'll get as much of your ATP and CP recovery within 5 minutes. Some people see better results in 10 minutes.
Lower weight/higher rep sets don't need as much rst. But again.. it varies from person to person.
5 minutes is the maximum rest I'll need for a max set. Yet a few friends I'm in the journals of, enjoy 10 minutes. 10 minutes f*cks me up. I go cold and have a bad set, but they did better.
Not everyone is the same.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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12-30-2011, 06:04 PM #14
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12-30-2011, 06:18 PM #15
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12-30-2011, 10:07 PM #16
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12-30-2011, 10:25 PM #17
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12-31-2011, 05:46 AM #18
It depends on the set!
A brutal set of 10-15 squats is going to take far longer to recoup than a pump set of curls.
The point is; rest should be determined by individual needs...not by time.
Why?
I see this thread topic every week.
I presented my opinion AND studies to back it up.
Isnt that exactly what this section is about?
edit; if you were referring to my picture, it was a reply to a rude poster.
I thought it was funny and made my point without being rude in return.
This.
LULZ!
I do something similar.
Good post.
Exactly my point; not everyone is the same.
Rest periods should be determined by the individual.
If I need to rest a long time, like that, I would keep the muscle moving, keep the blood in the muscle being worked.
Also, rest periods should be drastically different when training for strength vs. hypertrophy.***Ron Paul 2012***
Write-in Ron Paul crew
"Life is short, shorter for some than for others."
Gus McCrae
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12-31-2011, 07:21 AM #19
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12-31-2011, 08:01 AM #20
Yes, I agree, but if you dont rest enough, your next lift will be adversely affected.
That is where experience and listening to your body comes in.
It should also depend on the goals of the lifter.
What is more important; lifting the weight or decreasing rest intervals?***Ron Paul 2012***
Write-in Ron Paul crew
"Life is short, shorter for some than for others."
Gus McCrae
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12-31-2011, 08:15 AM #21
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12-31-2011, 11:08 AM #22
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12-31-2011, 01:52 PM #23
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12-31-2011, 11:25 PM #24
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01-01-2012, 05:18 AM #25
- Join Date: Oct 2007
- Location: Knoxville, Tennessee, United States
- Posts: 253
- Rep Power: 301
Be wary of 'studies' when talking about bodybuilding because the specifics of most studies have nothing to do with bodybuilding, but rather strength training, weight training in general, or some other non-specific, not-directly-relatable endeavor.
That being said...
Rest as much as reasonably needed between sets!Online trainer and contest prep coach
fivestarrphysique.com
youtube.com/fivestarrfitness
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01-02-2012, 09:54 AM #26
- Join Date: Apr 2009
- Location: Colorado, United States
- Age: 49
- Posts: 49
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Check out the video of Cutler prepping for the 2011 Olympia. I think in here he states he doesn't go to the gym with any structure planned our really. He lets his body tell him weight, excercise and othere details. Pretty interesting watch...
I would post a link but I don't have enough posts, but go to mainsite and search with Cutler Olympia 2011
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