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  1. #1
    Registered User xehirl's Avatar
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    How long should you rest after finishing a compound lift

    How long should you rest after finishing a heavy compound lift of 5 reps of 4 sets then moving on to isolation exercises
    I moved to cable flys and shoulder press but my chest is sore for 2 days
    And I’m been doing the same routine for past 4 weeks
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Depends on how heavy you call heavy.
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    Registered User xehirl's Avatar
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    Originally Posted by TolerantLactose View Post
    Depends on how heavy you call heavy.
    Well on my last set I try to aim for as many reps as I can if I get over 8 I then increase the weight next time I workout
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    Registered User air2fakie's Avatar
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    Rest as long as you need to. More likely an overall programming issue than a rest issue.
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by xehirl View Post
    Well on my last set I try to aim for as many reps as I can if I get over 8 I then increase the weight next time I workout
    Originally Posted by TolerantLactose View Post
    Depends on how heavy you call heavy.
    ... expressed in a quantifiable unit of measure.
    I can tell time. Time cannot tell me.

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  6. #6
    Registered User GeneralSerpant's Avatar
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    What does being sore for 2 days have to do with anything?

    You rest as long as you need to to lift consistently from set to set.

    In my case it's usually better that I pace things more than anything. I'm not sure if there are people that rest too long between sets, but yeah it's more about avoiding issues in lifting performance.
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    Registered User jademonkey's Avatar
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    Between compounds I rest minimum 3 minutes. Between compound and isolation it probably takes at least 3 minutes to rack the weights and move to the next station anyway.

    Rest between sets isn't what causes soreness for 2 days though. After 4 weeks you shouldn't be getting sore for 2 days, unless perhaps you have very poor recovery (diet and sleep) or if you don't workout often enough. If you only do it once a week that could be the problem.
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    Registered User GeneralSerpant's Avatar
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    If you're talking about rest between workouts, then it has to do with you being able to lift stronger in some sort of regular fashion, like from week to week in a given training program.
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    CEO 10k/year Ironface's Avatar
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    It depends on a few factors.

    - Time. Are you crunched for time or not?

    - Goals. If it’s pure hypertrophy you’re after, you can get away with less rest. A 3x10 with 90sec rest is fine. Note that you will probably need to reduce weight on each successive set especially if you’re training to or within 1 rep of failure. If you’re interested in building strength, you’re going to need to take longer rest periods so you can have as much energy for each set so you can maximize workload. With pure hypertrophy training, you still want to progressive overload but there’s also the factor of metabolic fatigue to consider.

    Let’s look at a bench press for example.

    Person A is training for pure hypertrophy. Person B wants both hypertrophy and strength.

    Person A:
    Set 1: 225lbs x 10 @RPE10
    *Rest 90sec
    Set 2: 205lbs x 10 @RPE10
    *Rest 90sec
    Set 3: 195lbs x 10 @RPE10

    Person B:
    Set 1: 225lbs x 10 @RPE10
    *Rest 180sec
    Set 2: 215lbs x 10 @RPE10
    *Rest 180sec
    Set 3: 205lbs x 10 @RPE10


    Looking at this, surely it’d be better to follow Person B’s template? The longer rest means they were able to lift more weight for the same reps compared to Person A who took shorter rests.

    Not necessarily. Let’s look at the pros and cons of both types of training:

    Shorter rest periods

    Pros:
    - Quicker. Better for people in a time crunch and people who don’t enjoy spending loads of time in the gym.

    - Less wear and tear on the body due to lifting less overall weight. Easier on joints, tendons, ligaments, skeleton, etc.

    - Compound movements done with shorter rest periods can produce a training effect similar to cardio. Again, saving time.

    In theory, Person A should be able to stimulate just as much hypertrophy as Person B despite lifting less total weight - due to the increased metabolic stress being induced by the shorter rest periods. If strength was not a primary concern, it would therefore be more logical to train this way for the time and recovery benefits mentioned above.

    Cons:
    - Shorter rest periods build less strength. This is because you haven’t fully recovered between sets and therefore have to reduce workload.


    Longer rest periods

    Pros:
    - Builds more strength.

    Cons:
    - Takes longer.

    - Increased wear and tear, toll on recovery etc.


    Tl;dr

    - Training for pure hypertrophy? It doesn’t matter much, but from a time and recovery perspective, it’d be more logical to use shorter rest periods.

    - Training for strength and hypertrophy or pure strength? Take longer rest periods.

    ^^^It really is that simple.
    Last edited by Ironface; 10-25-2020 at 05:37 AM.
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    Registered User kauseemcee's Avatar
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    Comments above about programming are most important, I’d check that first.

    Otherwise for me personally, 2 minutes
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    Registered User WolfRose7's Avatar
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    It depends on the RPE of the set and the training goals (work capacity vs strength/hype) and on your schedule.
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    169 11% in avi ezra76's Avatar
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    It's going to vary by individual. I'm older and just starting back so need more time between compounds to get the most out of the next set. I rest a lot less between any isolations and often do drop sets. For example on back day I do rows with a barbell (outside workout area), then turn around and have lighter db's to do more strict rows for rep out. For example 135lbs. on barbell, turn around and do 40lb. db's. I've already done deadlifts before that but have 3-5min. rest usually between those sets.

    I've seen vids of Clarence Kennedy taking like 10min. between sets on heavy compounds. So basically as much as you need to get maximum effort into next set.
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    Registered User paulinkansas's Avatar
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    When the shutdown started, I started reloading shotgun shells in between compound sets. I'm using a progressive reloader, which means every pull of the handle does 6 operations to 6 shells. It takes about 2.5-3 minutes to load a box of shells. That's my answer.
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    Registered User Nuthead007's Avatar
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    I personally wait 5 minutes between heavy strength training sets at 95% ish + of my capability because I have found through trial and error that's the minimum that I need to rest for my muscles to recover. It's going to vary person to person and depends on programming.
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    Registered User NomadNA's Avatar
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    Standard guideline is 1-3 minutes for hypertrophic or metabolic focused lifting. 3-5 minutes for Strength. I agree on time efficiency considerations. I think supersetting is also useful.

    Couple years ago, I experimented with a heart rate monitor to guide my rest periods. Idea was to get back below a certain percentage HR before starting the next big compound. It made the waiting times feel a little less arbitrary, but wasn't inherently necessary.

    If you use a tracking app such as "strong" to track your lifts, it has an adjustable rest timer everytime you check a set as completed. The timer gives you a nice ding in your headphones so you don't have to stare at it.
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