How much rest between sets?

[hotblood124]

hey,
i do about 2-3 min rest between my exercises,but how much time between the single sets?
i do about 8 exercises per workout and it takes more than an hour to complete.
maybe my rests between the sets are too long :/

how much do u prefer?

[Ajthemeso]

compound exercises like bench press or bent over rows or some chit i rest about a minute and a halve to two minutes. for isolation exercises like shrugs or barbell curls i rest a minute. it's all up to you bro; do what works best for you.

[dirtyram]

Depends on what you're training for, rep range and % of 1rm you're lifting.

[kaowins]

I personally prefer a 45-60 second rest and I agree with the above posters before me; do what works best for you. In my case, I prefer to train with high volume and moderate weight (some joint issues preventing me from lifting too heavy) so I try my best to keep my rest time as low as possible.

[21mushrooms]

2 - 3 minutes between sets to me is way to much, I personally have 1 minute between sets, but if that's what works for you then go nuts, that long just seems unusual

[ChrisAckerman]

To put it simply, rest as long as you need to. I rest up to 5 minutes between sets of squats/deadlifts and as little as 45 seconds for isolation exercise. Find what works for you and stick with it.

[ThumperJones]

For me, I I rest usually around 1 min1:30 max, I fI'm going heavy (5 or 6) on a compound excercise,or its my max with good form, I rest 1:30-2 mins. If you ask me, 3 minutes is waaaaay too long, unless you're power lifting and doing in the 1-3 rep range...even then I'd say two minutes is plenty.

[FunkymonkAW]

As long as you need to.

[PeterGibbons316]

As long as I need to, but I'm training entirely for strength.

Usually 7-10 minutes on squat, 5-7 minutes on bench/press/rows, 3-5 minutes on most everything else.

If I ever did multiple sets on deadlifts I'd probably rest 10-15 minutes.

Anyone that tells you 3 minutes is waaaay too long doesn't know anything about strength training, or just isn't very strong.

[-Lucifer]

Usually 7-10 minutes on squat, 5-7 minutes on bench/press/rows, 3-5 minutes on most everything else.

How long do your sessions last (including the warm-up time)? 90 minutes?

[PeterGibbons316]

How long do your sessions last (including the warm-up time)? 90 minutes?

Yeah, volume day is closer to 2 hours.

[WillGoesBoing]

About 30 minutes in between sets. I would sit there and text my friends, walk to the water fountain and drink some h2O, go back to the machine/bench and stand next to it while gawking at chicks making a low bassy HNNNNGGGGGG noise. Then I'd be "alpha" and start dawging all the dudes and when they say, "WTF YOU LOOKIN AT?!" I would say, "nothing" and look down at my phone pretending I'm texting.

Then I would sit back down on the bench/machine and do some real/actual texting. Then I would do another set.

Whenever a guy comes over and asks how many sets I have left I would say, "I just started".... even if I was on my last set. I'm typically at the gym for about 8 hours and I love it. I never get sore though.... do you woman under garments (bras) feel like I'm doing something wrong?

[DontDieRunning]

It depends what you're going for truthfully, and everyone's body is different.

For me personally 1:00 minute is perfect. Sometimes I'll cut that down to 45 seconds, or increase it to 2 minutes if I am lifting heavy and maxxing, so my muscles can recover close to fully before going again.

IMO 1 minute is perfect.

[MazzaG]

For me it's 1 minute for all exercises except squats and deadlifts.

For those two it's usually 1.30 - 2 minutes as I found my form wasn't great after doing the next set following a one minute rest.

It's crazy how much of a difference something so insignificant like 30 seconds can make.

[cm45]

"How long you choose to rest between sets will depend on the exercise and rep range you are using. For example, doing a heavy compound exercise such as squats in the 4-7 rep range will require more rest probably about 3 minutes, and doing an isolation movement like bicep curls in the 15-20 rep range will require about 1 minute of rest between sets."

http://tryexercise.com/designing-a-w...ining-program/

[SugarFree1]

There was one study that showed if you can keep rest periods to 30 seconds and under you would burn near double the calories. So while cutting I'll try and keep rests as short as possible, when bulking I'll keep it to 2-3 minutes between sets.

[cm45]

There was one study that showed if you can keep rest periods to 30 seconds and under you would burn near double the calories. So while cutting I'll try and keep rests as short as possible, when bulking I'll keep it to 2-3 minutes between sets.

shorter rest periods will increase training intensity, but it will also limit the amount of volume and weight you will be able to use.

[PeterGibbons316]

There was one study that showed if you can keep rest periods to 30 seconds and under you would burn near double the calories. So while cutting I'll try and keep rests as short as possible, when bulking I'll keep it to 2-3 minutes between sets.

IMO time lifting weights should be spent trying to build/preserve muscle - not burn calories. If you want to burn calories go for a run or play a sport, or better yet - just don't consume as many calories.

shorter rest periods will increase training intensity, but it will also limit the amount of volume and weight you will be able to use.

"Training intensity" in the weightlifting world is a measure of how close you are training relative to your 1RM. It has absolutely nothing to do with rest periods or perceived effort.

[BombDonald]

Keep rests as short as you can while still getting all your sets.

[Username111]

compound exercises like bench press or bent over rows or some chit i rest about a minute and a halve to two minutes. for isolation exercises like shrugs or barbell curls i rest a minute. it's all up to you bro; do what works best for you.

This is perfect

[LuckSide]

I'd say it depends on how hard the muscle(s) is/are being hit in the exercise. Generally if it is a heavier weight the muscle(s) are working harder to handle it and therefore might require more rest time. Usually on my bench I rest about 2-3 minutes, whereas for dumbell flies I rest only about a minute and a half. It all comes down to your preference though.

[vollric]

"Training intensity" in the weightlifting world is a measure of how close you are training relative to your 1RM. It has absolutely nothing to do with rest periods or perceived effort.

I disagree with part of this, training intensity definitely plays a role regarding rest periods, that would up the intensity of the workout! Hence less rest=less intense... If you did 1 set of heavy squats every 5-10min it would not be as nearly "intense" as doing heavy sets every 2-3 minutes.

[orca23554]

When I was on a strength program and going for a PR every workout, I'd take an hour to do 9 sets, needed all the rest I could to ensure lifts kept going up

Now that my body is used to the stress of lifting weights, I manage to get in around 8 sets of compounds + 4-5 sets of isolation within 50-55 mins. When I am squatting and deadlifting heavy, I tend to take 3 mins+ rest between sets

As a beginner I don't really bother with things like rest between sets and focus on doing the basics right. Unless you are at an advanced level where the minor things make a difference you shouldn't too IMO

[hotblood124]

those who say 3 min are too long, should read my post again.
i told u i make 3min rest between EXERCISES not between my sets.
i ask about the perfect rest between sets... cuz my workout lasts about 90min

[acrawlingchaos]

I disagree with part of this, training intensity definitely plays a role regarding rest periods, that would up the intensity of the workout! Hence less rest=less intense... If you did 1 set of heavy squats every 5-10min it would not be as nearly "intense" as doing heavy sets every 2-3 minutes.

Your missing the point. The definition of intensity as it applies to lifting is a measure of how close you are to your 1 rep max. It isn't a subjective term, it's part of an equation.

Rest is measured on a sliding scale based on intensity. Shorter rest times are used during sub maximal, high volume loads. Longer rest periods are utilized in low volume, high intensity loads (near 1 rm max).

Shorter rest periods are possible on sub maximal sets, because metabolic failure associated with high volume takes less time to recover from. On the other hand, near maximal loads place significant strain on the CNS, which can take much longer to recover from.

For those that can still progress on a linear program, all rest is fairly short.... (sub 5 minutes).

For me on my strength program...

5 - 10 minutes for squats and deads. (increases as intensity increases)
4 - 6 for pressing
2-3 for accessory work

[vollric]

Your missing the point. The definition of intensity as it applies to lifting is a measure of how close you are to your 1 rep max. It isn't a subjective term, it's part of an equation.

Rest is measured on a sliding scale based on intensity. Shorter rest times are used during sub maximal, high volume loads. Longer rest periods are utilized in low volume, high intensity loads (near 1 rm max).

Shorter rest periods are possible on sub maximal sets, because metabolic failure associated with high volume takes less time to recover from. On the other hand, near maximal loads place significant strain on the CNS, which can take much longer to recover from.

For those that can still progress on a linear program, all rest is fairly short.... (sub 5 minutes).

For me on my strength program...

5 - 10 minutes for squats and deads. (increases as intensity increases)
4 - 6 for pressing
2-3 for accessory work

Makes sense from that perspective, just read into it to much then. thanks lol

[-Lucifer]

If you did 1 set of heavy squats every 5-10min it would not be as nearly "intense" as doing heavy sets every 2-3 minutes.

If you did 'heavy sets' every 2-3 minutes, the weight wouldn't be that heavy.

If you use 90-92% of your 1RM, you'll be able to do a heavy triple (1x3). Maybe you could get another set of 3 after resting for 8-10 minutes.

If you use 80% of your 1RM, you'll be able to do 3x5 or 5x3, with at least 3 minutes of rest in-between sets.

[Yodums]

I take 4-6 minute breaks for squats, deadlifts, and bench. I'll wait for a song on my iPod to finish before starting another set. I also take my sweet time with the exercise. Take as long as you need between sets. Just don't hog the rack if there's people waiting for it.

[BombDonald]

If you did 'heavy sets' every 2-3 minutes, the weight wouldn't be that heavy.

If you use 90-92% of your 1RM, you'll be able to do a heavy triple (1x3). Maybe you could get another set of 3 after resting for 8-10 minutes.

If you use 80% of your 1RM, you'll be able to do 3x5 or 5x3, with at least 3 minutes of rest in-between sets.

Think about this though, how often are you really going that heavy?

I don't know of many people that are going to be trying multiple sets of 3 over 90%. That's f*cking rough.

If people are keeping their intensities in a fairly moderate range like they should be (like 75-85% or so) and not destroying themselves on every set, extended rests are not necessary.

[ThickAsABrick]

If you did 'heavy sets' every 2-3 minutes, the weight wouldn't be that heavy.

If you use 90-92% of your 1RM, you'll be able to do a heavy triple (1x3). Maybe you could get another set of 3 after resting for 8-10 minutes.

If you use 80% of your 1RM, you'll be able to do 3x5 or 5x3, with at least 3 minutes of rest in-between sets.

he could do what you do: take 6-12 months in between sets