Reply
Results 1 to 14 of 14
  1. #1
    Registered User shaunyo67's Avatar
    Join Date: Sep 2017
    Age: 50
    Posts: 3
    Rep Power: 0
    shaunyo67 is on a distinguished road. (+10)
    shaunyo67 is offline

    What's better-- more reps or more exhaustion?

    Hi all-

    I am a beginner to weight training.

    I downloaded an app called "fibod" and went to the gym last night for the first time in a long time.

    In the app I am able to target certain muscle groups that I'd like to workout. Yesterday I chose chest, shoulders, and triceps as I think these muscles are a good combo to workout together (correct me if I am wrong please).

    Anyway, the app spat out a workout that included four different exercises, three of which were pushups-- regular pushups, incline pushups, and knee push-ups, with 1:15 rest periods in between each set.

    The first exercise was four sets of twelve regular pushups, and by the third set I found myself struggling to actually do twelve. On the third set I was able to accomplish nine pushups, and by the fourth set only four pushups (couldn't do another one).

    My question is this:

    Would it be more conducive for a beginner to take longer breaks in between sets, thus allowing me to do more reps?

    Or is it better to stick to the allotted rest time in between sets, which in this case was 1:15 one minute and 15 seconds, but do less reps because I am so exhausted and really pushing myself?

    My goals are to lose weight and build muscle.

    Sorry if I made this more complicated than it needed to be-- just wanted to try and explain what happened during my workout last night.

    Thank you for any advice.

    Shane
    Reply With Quote

  2. #2
    on probation weiss1967's Avatar
    Join Date: Jun 2007
    Location: New Westminster, BC, Canada
    Posts: 1,843
    Rep Power: 6642
    weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000) weiss1967 is a name known to all. (+5000)
    weiss1967 is offline
    no, it is not complicated. The level of exhaustion is more important than actual number of reps. There were studies on that. If you want to rest longer, than you will have to bring reps into the number where you struggle just as much as you do now. Because what count is those last few reps that you do through pain, that is where your gains come from. Doesn't matter how you arrive to them. You heard of myo reps?
    Reply With Quote

  3. #3
    Registered User jademonkey's Avatar
    Join Date: Feb 2019
    Posts: 747
    Rep Power: 951
    jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500)
    jademonkey is offline
    In general I like longer rests, but on the other hand you should be able to do all 4 sets of 12 with no rest if you are fit. I think if you stick with the short rest and work out regularly it will not be long before you can do 4 sets of 12.

    You'll need more than push ups to build muscle eventually, though you can build ok with variations of body weight exercises (dips, planche, handstand push ups, pull ups, archer pull ups, pull overs, etc)

    You don't need a gym to do 3 variations of push ups.

    Oh and for gods sake please use good form - tight abs, tight glutes, protracted scapula, aligned neck and spine
    Current.....................335 / 285 / 480............181 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  4. #4
    Registered User Thegainswarden's Avatar
    Join Date: Jun 2015
    Age: 31
    Posts: 2,145
    Rep Power: 730
    Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500) Thegainswarden is a jewel in the rough. (+500)
    Thegainswarden is offline
    That seems like long enough rest period op, if you need to rest 1:30 tops or rest shortEr periods.

    If you keep your Hr 60-80 percent of your maximum heart rate you are doing aerobic exercise aka cardio.

    It’s all trial and error bro, in time you will find what works for you, but you have the right idea.
    Reply With Quote

  5. #5
    Kiwi Battler BenMcLeodNZ's Avatar
    Join Date: Jul 2015
    Posts: 2,459
    Rep Power: 6591
    BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000)
    BenMcLeodNZ is offline
    Pretty much does the same thing, except long breaks waste more time but help out the ego by letting you load more weight.
    Reply With Quote

  6. #6
    Harsh Truth Distributor xsquid99's Avatar
    Join Date: Aug 2013
    Location: Stanwood, Washington, United States
    Posts: 3,564
    Rep Power: 25537
    xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000)
    xsquid99 is offline
    Originally Posted by BenMcLeodNZ View Post
    Pretty much does the same thing, except long breaks waste more time but help out the ego by letting you load more weight.
    It does more than "help out the ego", total workout volume has been shown in studies to be the more important driver for muscle growth. Longer rest periods = the ability to achieve more total workout volume.

    The key for OP is always "ok well how long should I rest then" so you need to find the sweet spot that allows you to achieve very close to all of the reps. Increasing to 1.5-2.5 minutes should have quite a bit of impact without moving into that "too long" period when we're just talking about pushups.

    Take a look at this video and see if it helps you out at all: https://www.youtube.com/watch?v=NR94rNsArv0
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
    Reply With Quote

  7. #7
    Kiwi Battler BenMcLeodNZ's Avatar
    Join Date: Jul 2015
    Posts: 2,459
    Rep Power: 6591
    BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000)
    BenMcLeodNZ is offline
    That makes zero sense, less rests = more volume because you get more sets done in the same time frame.
    Reply With Quote

  8. #8
    Registered User Allm1ght's Avatar
    Join Date: Aug 2019
    Age: 50
    Posts: 19
    Rep Power: 0
    Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0) Allm1ght has no reputation, good or bad yet. (0)
    Allm1ght is offline
    Originally Posted by BenMcLeodNZ View Post
    That makes zero sense, less rests = more volume because you get more sets done in the same time frame.
    Effective volume is not the same as tonnage
    Reply With Quote

  9. #9
    Harsh Truth Distributor xsquid99's Avatar
    Join Date: Aug 2013
    Location: Stanwood, Washington, United States
    Posts: 3,564
    Rep Power: 25537
    xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000)
    xsquid99 is offline
    Originally Posted by BenMcLeodNZ View Post
    That makes zero sense, less rests = more volume because you get more sets done in the same time frame.
    Uh no, we're not talking about adding more sets because of shorter rest, we're talking about completing the prescribed 4 sets of 12 reps...

    Lets say 4 sets of 12 reps at 150 lb barbell weight = 150 lbs x 12 reps x 4 total sets = 7200 total pounds lifted

    Now if you shorten your rest periods and now you can only achieve 10 reps on the 2nd set, and 8 reps on the 3rd set, and 4 reps on the last set:

    12 x 150 = 1800
    +
    10 x 150 = 1500
    +
    8 x 150 = 1200
    +
    4 x 150 = 600

    = 5100 total lbs lifted (LESS OVERALL VOLUME)
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
    Reply With Quote

  10. #10
    Registered User DCSpartan's Avatar
    Join Date: Apr 2010
    Age: 48
    Posts: 11,086
    Rep Power: 20109
    DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000)
    DCSpartan is offline
    Are you trying to develop work capacity? Then more exhaustion

    Are you trying to get stronger? Then more reps.

    OP, if you cant do 4 sets of 12 pushups you need to worry about strength.
    Reply With Quote

  11. #11
    Kiwi Battler BenMcLeodNZ's Avatar
    Join Date: Jul 2015
    Posts: 2,459
    Rep Power: 6591
    BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000)
    BenMcLeodNZ is offline
    Originally Posted by xsquid99 View Post
    Uh no, we're not talking about adding more sets because of shorter rest, we're talking about completing the prescribed 4 sets of 12 reps...

    Lets say 4 sets of 12 reps at 150 lb barbell weight = 150 lbs x 12 reps x 4 total sets = 7200 total pounds lifted

    Now if you shorten your rest periods and now you can only achieve 10 reps on the 2nd set, and 8 reps on the 3rd set, and 4 reps on the last set:

    12 x 150 = 1800
    +
    10 x 150 = 1500
    +
    8 x 150 = 1200
    +
    4 x 150 = 600

    = 5100 total lbs lifted (LESS OVERALL VOLUME)
    Well sure, that's right, you do more the longer you stay. But people that stick to shorter rests generally do it so they can do more sets or even more body parts.
    Reply With Quote

  12. #12
    Harsh Truth Distributor xsquid99's Avatar
    Join Date: Aug 2013
    Location: Stanwood, Washington, United States
    Posts: 3,564
    Rep Power: 25537
    xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000) xsquid99 has much to be proud of. One of the best! (+20000)
    xsquid99 is offline
    Originally Posted by BenMcLeodNZ View Post
    Well sure, that's right, you do more the longer you stay. But people that stick to shorter rests generally do it so they can do more sets or even more body parts.
    Doing more sets is pointless if you can't achieve the overall volume goal of the program. I'm not about to do 12-13 sets to hit the same volume when I could add another minute or two to my rest periods and finish my 4 x 12.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
    Reply With Quote

  13. #13
    Toronto Millz12323's Avatar
    Join Date: Oct 2016
    Posts: 1,220
    Rep Power: 4806
    Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500)
    Millz12323 is offline
    I would personally rest longer. Maybe up to 3 minutes. Only if it helps you get more reps. If you get the same or fewer reps than go back to the shorter rest
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 355x1
    Deadlift - 430x11, 445x8 455x7, 475x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 165x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
    Reply With Quote

  14. #14
    Registered User andy0w's Avatar
    Join Date: Feb 2019
    Age: 50
    Posts: 1,475
    Rep Power: 0
    andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank) andy0w is the lowest scum of the boards. (Worst Rank)
    andy0w is offline
    You need load, movement and rest.

    Movement to transport nutrients.
    Load to stimulate growth.
    Rest to grow.

    That said, as a beginner you need discipline first. And continuation.
    Cycling, walking, swimming.
    No car.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts