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Title: Rest times between sets
Post by: pumpster on May 28, 2009, 07:00:33 AM
Wednesday, 27 May 2009 
Written by Robbie Durand 

Hormones such as human growth hormone (GH) and testosterone have been shown to play a role in muscle hypertrophy and strength gains. One of the core training principles for muscle hypertrophy in bodybuilding is short rest— less than 1 minute between sets. In 1988, anabolic hormone guru William Kraemer, PhD, performed a study that literally changed the world of bodybuilding overnight.   In this landmark study, Kraemer reported that heavy resistance training protocols with shortened rest periods (less than 1 minute) between sets elicited greater GH and testosterone response than resistance training protocols with longer rest periods (more than 3 minutes).

A previous study published in the Journal of Strength and Conditioning Research examined the effects of three different loading routines on testosterone and cortisol levels.2 Subjects were randomly assigned to a power workout (8 sets of 6 reps, 45 percent of 1-repetition maximum, 3 minutes rest), a hypertrophy workout (10 sets of 10 reps, 75 percent of 1-repetition maximum, 2 minutes rest) and a maximal strength workout (6 sets of 4 reps, 88 percent of 1-repetition maximum, 4 minutes rest). The hypertrophy scheme (10 sets of 10 reps) increased testosterone and cortisol, whereas the power and maximal strength schemes produced little to no endocrine change.

In general, the post-exercise testosterone and cortisol response to the hypertrophy scheme was greater than the other two schemes, which themselves displayed largely similar profiles.  There is no doubt that short rest periods are going to lead to enhanced fat oxidation and a greater metabolic effect, but should you train with short rest periods year-round? 

Longer Rest Periods Superior For Strength
A previous study in the Journal of Strength and Conditioning Research found that short rest periods led to a decrease in the number of repetitions performed in the workout. In the study, resistance-trained men performed an upper-body workout consisting of two experimental training sessions. Both sessions consisted of 3 sets of 8 repetitions with an 8-repetition maximum resistance on six upper body exercises: wide-grip lat pulldowns, close-grip pulldowns, seated machine rows, barbell rows lying on a bench, seated dumbbell arm curls and seated machine arm curls.  The two experimental sessions differed only in the length of the rest period between sets and exercises: one session was performed with a 1-minute rest and the other with a 3-minute rest period. It should be of no surprise that the group that rested 3 minutes between sets was able to perform a greater number of repetitions compared to the 1-minute rest session.1 Think about a few extra repetitions performed during each workout over a six-month period and how much added strength and size that would add up to. New research has shown that the body has an incredible ability to adapt to exercise.
 

Short Rest Periods Increase Anabolic Hormones During The First Week, But Effects Decline With Training
 In a recent study in the Journal of Strength and Conditioning Research, researchers from the University of Nebraska recruited subjects and randomly assigned them to a 10-week resistance training program with either 1 or 2.5 minutes of rest between sets, training four times per week. Subjects were advised to consume 1.7 grams of protein per kilogram of body mass each day to ensure adequate nutritional resources for training-stimulated adaptation. Researchers found that in the first week, the ‘1-minute between rest’ group exhibited a greater overall hormone response to weight training than the ‘2.5-minutes’ group.
In week one, post-exercise testosterone and cortisol levels were significantly greater in the 1-minute group than in the 2.5-minutes group. However, these differences diminished by weeks five and 10, in which post-exercise hormone levels in the two groups were similar. What this study shows is that the body adapts to its training routine; the physiological stress of resistance exercise is diminished with time. The bottom line is that you have to constantly shock your body with new training routines!

Longer Rest Period Increased Muscle Hypertrophy More Than Shorter Rest Period
 Another interesting finding was that the longer rest period group (2.5 minutes) tended to have greater increases in muscle arm mass than the short rest period group (1 minute). Additionally, the longer rest period group tended to have larger increases in thigh mass.

The author concludes that periodic changes in training protocols are needed for increased anabolic hormones and that there is an adaptation response that occurs to training. The groups became more alike as the weeks went along, as both groups adapted to their training regimen.

The key point of the study is that the hormonal responses (GH and testosterone) were greater during the first week and had diminished by the 10th week of training. The study emphasized that changing your workout reduces the training adaptation that takes place and keeps you growing.

 


Title: Re: Rest times between sets
Post by: mass 04 on June 01, 2009, 03:01:09 PM
interesting....


Title: Re: Rest times between sets
Post by: tonymctones on June 01, 2009, 05:26:19 PM
very interesting i usually around 2-4 minutes and thats whats comfortable to me, usually just go off feel when i feel im ready, its cool to see the study though...


Title: Re: Rest times between sets
Post by: mass 04 on June 01, 2009, 06:07:30 PM
I don't usually time it, but I would guess 3-4 minutes between big stuff like squats and 2 minutes for flyes, curls etc...


Title: Re: Rest times between sets
Post by: Meso_z on June 02, 2009, 02:04:35 PM
i always go by feel..


Title: Re: Rest times between sets
Post by: pumpster on June 02, 2009, 06:02:22 PM
Honestly, except for the rare sets that are extremely heavy and draining, I think anything over 2 minutes is taking it too easy-the intensity on the muscles is lower, the body starts to cool down, the pump diminishes and you lose some of the momentum that should be part of training.

Anyone over 2 minutes between sets i suggest you try 1.5 minutes on most sets for a good while, and then try just one minute between sets.


Title: Re: Rest times between sets
Post by: tonymctones on June 02, 2009, 06:10:41 PM
Honestly, except for the rare sets that are extremely heavy and draining, I think anything over 2 minutes is taking it too easy-the intensity on the muscles is lower, the body starts to cool down, the pump diminishes and you lose some of the momentum that should be part of training.

Anyone over 2 minutes between sets i suggest you try 1.5 minutes on most sets for a good while, and then try just one minute between sets.
for some reason today i kept track a little more and ya i agree 2.5 minutes for rear delts or lateral raises seems really long but for shoulder presses it felt pretty good maybe even a tad rushed...


Title: Re: Rest times between sets
Post by: Get Rowdy on June 03, 2009, 03:55:39 AM
The last two years my rest times were at 1 min for dips, chins, and most exercises.
Usually 45 secs for db lateral raises.
Longer for front squats, SLDL


Title: Re: Rest times between sets
Post by: webcake on June 03, 2009, 04:42:27 AM
I've read a very similar article as part of my studies.

I have cut my rest periods down quite a bit. 2 mins max. Can be hard on deads/squats.....but your body seems to adapt to it over time.


Title: Re: Rest times between sets
Post by: pumpster on June 03, 2009, 06:35:31 PM
I've read a very similar article as part of my studies.

I have cut my rest periods down quite a bit. 2 mins max. your body seems to adapt to it over time.


Ya it's similar in concept to HIIT cardio, which i've found i've gotten used to.


Title: Re: Rest times between sets
Post by: heretostay13 on June 03, 2009, 08:02:57 PM
Recently changed this in my workouts. Had the standard 2 minutes for normal work, and 3-5 on things like squats, heavy bench sets, etc. However I switched this over recently from 60-90 seconds (depending on set number...sets one and two usually 60 and three and four 90) and to be honest even though the weights are down some, the feeling of the workout is so much better. I guess though after doing the opposite for so long change is good, but just wondering if the high intensity approach (in terms of rest periods) is the way to go.


Title: Re: Rest times between sets
Post by: tonymctones on June 03, 2009, 09:04:41 PM
The last two years my rest times were at 1 min for dips, chins, and most exercises.
Usually 45 secs for db lateral raises.
Longer for front squats, SLDL
shit man id never get a break, after you switch or change the weight youd have to do another set right away.


Title: Re: Rest times between sets
Post by: Get Rowdy on June 04, 2009, 12:31:00 AM
shit man id never get a break, after you switch or change the weight youd have to do another set right away.

Most of my training was 6x6, 8x8, 10x10, etc. style, so thankfully I didn't have to change weights often.


Title: Re: Rest times between sets
Post by: wild willie on June 08, 2009, 10:41:48 AM
very interesting i usually around 2-4 minutes and thats whats comfortable to me, usually just go off feel when i feel im ready, its cool to see the study though...
X2......I believe in being fully rested before commencing the next set.

So does Lee Labrada!!! No need to rush into the next set.


Title: Re: Rest times between sets
Post by: wild willie on June 08, 2009, 10:44:04 AM
you don't want to end the set due to your lungs.......you want to have your muscles get worked......so get some rest and let your breathing return to normal. IMHO


Title: Re: Rest times between sets
Post by: WOOO on June 28, 2009, 05:26:31 AM
I think anything over 2 minutes is taking it too easy-the intensity on the muscles is lower, the body starts to cool down,

I think this is the most important point.  if you're going to rest for more than 2 minutes you need to ensure you do not cool down by either wearing heavy clothes, walking around or actively recovering on a stationary bike...

being cold is a sure fire way to increase the risk of injury and to decrease overall muscle hypertrophy... other than that i see nothing wrong with resting up to 5-6 minutes between maximal sets or when moving from one muscle group to another in the same workout (going from quads to hams on leg day)


Title: Re: Rest times between sets
Post by: Deicide on June 28, 2009, 05:40:01 AM
I think this is the most important point.  if you're going to rest for more than 2 minutes you need to ensure you do not cool down by either wearing heavy clothes, walking around or actively recovering on a stationary bike...

being cold is a sure fire way to increase the risk of injury and to decrease overall muscle hypertrophy... other than that i see nothing wrong with resting up to 5-6 minutes between maximal sets or when moving from one muscle group to another in the same workout (going from quads to hams on leg day)

Tu es revenu! :o :o :o


Title: Re: Rest times between sets
Post by: WOOO on June 28, 2009, 05:44:29 AM
Tu es revenu! :o :o :o

i never really left...  :)


Title: Re: Rest times between sets
Post by: Deicide on June 28, 2009, 07:12:22 AM
i never really left...  :)

Ah...c'est claire...maintenant...


Title: Re: Rest times between sets
Post by: Mesomorph79 on July 11, 2009, 10:00:29 AM
I've always only rested a max of 1 to 1 1/2 mins between sets.  Any more than that and I feel like I lost my pump and my workout suffers...


Title: Re: Rest times between sets
Post by: WillGrant on July 11, 2009, 07:19:30 PM
Old news


Title: Re: Rest times between sets
Post by: lovemonkey on September 20, 2009, 02:26:00 PM
Hahaha seems like this "guru" has had way too much rest in his miserable existence, why not try actually working out?

(http://www.getbig.com/boards/index.php?action=dlattach;topic=298346.0;attach=339583;image)


Title: Re: Rest times between sets
Post by: keanu on October 07, 2009, 09:02:44 PM
I rest 30 - 45 seconds between sets, and do about 7-10 sets per exercise.

I'll rest 3 minutes between exercises though. When I used to rest a long time ( 4 or 5 minutes) years ago, I'd get a good pump but little growth. Cutting down the times really kicked up everything. My goal is to exhaust myself in 20-30 minutes.


Title: Re: Rest times between sets
Post by: big.poppa.pump on October 14, 2009, 08:26:54 PM
Check out superhumanradio.com..... ........carl lanore and robbie durrand talk about this subject on Carl's SHR podcast


Title: Re: Rest times between sets
Post by: Cavalier22 on February 10, 2010, 07:44:46 PM
so whats the best??


Title: Re: Rest times between sets
Post by: tallandfat on July 07, 2010, 02:51:07 PM
anyoen die from trying to cut rest to 0?


Title: Re: Rest times between sets
Post by: The Ugly on September 01, 2010, 08:11:09 AM
I count a slow 10, so maybe 45 seconds to a minute? Hit it hard and fast, and get out.


Title: Re: Rest times between sets
Post by: tallgerman on December 02, 2010, 12:02:07 PM
(http://www.bikinidream.net/gals/glammx120/06.jpg)


Title: Re: Rest times between sets
Post by: Coach is Back! on December 03, 2010, 09:05:46 PM
Take the guess work out and learn the three energy systems of the human body. That will help determine your rest times.


Title: Re: Rest times between sets
Post by: biggerthanuandu on February 24, 2011, 07:08:27 PM
Take the guess work out and learn the three energy systems of the human body. That will help determine your rest times.


What are they? I have a feeling the central nervous system has something to do with it also.

I just hate sitting there looking around doing nothing. Some fuk is bound to start a conversation even looking at my earplugs in my ears.... Usually rest is as long as it takes to switch plates for me.


Title: Re: Rest times between sets
Post by: Meso_z on March 27, 2011, 07:56:07 AM
I go by feel..as soon as I catch my breath I go into the next set.


Title: Re: Rest times between sets
Post by: asbrus on April 15, 2011, 11:36:46 AM
I ALWAYS REST 3 MINUTES BETWEEN HEAVY SETS AND AB0UT A MINUTE F0R IS0LATI0N.


Title: Re: Rest times between sets
Post by: Palpatine Q on June 16, 2011, 05:04:14 PM
I ALWAYS REST 3 MINUTES BETWEEN HEAVY SETS AND AB0UT A MINUTE F0R IS0LATI0N.

Do you sit when you rest...or will your ASS BRUISE ?  :D ?


Title: Re: Rest times between sets
Post by: Primemuscle on June 16, 2011, 10:27:04 PM
On light days, I rest about 1 minute between sets. On regular days, I rest between 90 seconds and 2 minutes between sets. The exception to this is when I am doing heavy leg presses and squats. Then I rest about 3 minutes or until my breathing returns to normal. What I hate is when someone engages me in conversation between sets and I lose count of how long I rested. Wearing my ipod shuffle helps keep folks from talking to me.  ;D

Right now I am resting for three weeks. I planned to take a week off, then I had a bunch of stuff get in the way of going to the gym and now my fucking back is out. Guess that's what I get for being lazy!  :-[ As per usual, I have lost about 5 lbs. It is going to take me a week or two to get back to were I was before this holiday.


Title: Re: Rest times between sets
Post by: ExCompetitor on December 30, 2011, 09:05:45 AM
What i have found is best:
2 minutes rest on compound movements.
30 seconds rest on Isolation movements.


Title: Re: Rest times between sets
Post by: HEAVYLIFT on January 22, 2012, 12:44:43 PM
http://training.fitness.com/body-building/myo-reps-explained-41505.html


Title: Re: Rest times between sets
Post by: el numero uno on January 22, 2012, 02:25:16 PM
Hahaha seems like this "guru" has had way too much rest in his miserable existence, why not try actually working out?

(http://www.getbig.com/boards/index.php?action=dlattach;topic=298346.0;attach=339583;image)

2 weeks between sets?


Title: Re: Rest times between sets
Post by: Voland on January 23, 2012, 03:24:42 AM
What i have found is best:
2 minutes rest on compound movements.
30 seconds rest on Isolation movements.

I do this.


Title: Re: Rest times between sets
Post by: jpm101 on January 23, 2012, 08:37:31 AM
The common accepted theory of building and increasing lasting muscle mass is to accomplish the most work/effort in the shortest period of time. One overused example might be that short distance sprinters have larger and more muscular calves and legs than long distance runners.  Some researchers also suggest that sets of 3 reps, preformed at a quick pace, is all that is needed for strength and muscle size development.

Given that each of us have different responses to physical stress and recovery, it would pretty much be a question of what works for you and what doesn't.  General rule of thumb would be 90 seconds between sets and 3 minutes between exercises (if working the same body part). Doesn't seem to matter if doing a heavy compound movement or a lighter exercise, just keep a going pace during the training session.

Some BB'ers will take 45 seconds between sets. 30 seconds may be the extreme for short term special programs..or no rest between sets (or exercises) when on advanced programs like SS, tri, quad or giant sets. All a true TUT (Time Under Tension) protocol for working out.

Some of the old timers would take 10 to 15 minutes between sets. Usually when doing extreme heavy compound exercises. Three to 4 hour workouts were common, back in the day, but maybe 3 or 4 exercise in the total workout.

Again it pretty much all comes down to the "what works for you, works for you" thing. Just got to check different rest time schemes out for yourself. Like everything else in BB'ing or lifting. Good Luck.





Title: Re: Rest times between sets
Post by: Rudee on October 10, 2012, 06:14:55 PM
X2......I believe in being fully rested before commencing the next set.

So does Lee Labrada!!! No need to rush into the next set.

Actually, no.  Lee Lebrada was a strong advocate of Reverse Pyramid training in the latter part of his career, with rest periods of 45 seconds to 1 minute max.  Light warmup, then move to heaviest weight for 8-10 reps, then decrease weight 10-15% each set.


Title: Re: Rest times between sets
Post by: Primemuscle on November 21, 2012, 04:52:40 PM
For me, a 2 minute rest between sets when I am working a large muscle group, such as quads is about all I can stand. I am very impatient and therefore don't like standing around between sets. I never time myself between sets when the exercise isn't compound or otherwise taxing in some way. However, by the time one returns the weight to the weight stack and picks up the next weight they have effectively rested anyway. Even when doing heavy leg presses, by the time you load some more weight on the machine, you probably already rested up enough.


Title: Re: Rest times between sets
Post by: Donny on November 22, 2012, 10:17:26 AM
I go by feel..as soon as I catch my breath I go into the next set.
yes i agree with this...


Title: Re: Rest times between sets
Post by: wild willie on November 28, 2012, 08:36:54 AM
Actually, no.  Lee Lebrada was a strong advocate of Reverse Pyramid training in the latter part of his career, with rest periods of 45 seconds to 1 minute max.  Light warmup, then move to heaviest weight for 8-10 reps, then decrease weight 10-15% each set.
Pre contest he would rest 45 seconds to a minute.....but off season he would rest at least 2 minutes.


Title: Re: Rest times between sets
Post by: DD Holland on December 28, 2012, 10:56:15 AM
I agree with most responders here. I go by feel. Trying to time everything seem so ridig, I believe the body is your best cue.


Title: Re: Rest times between sets
Post by: bertl on February 20, 2013, 08:03:02 PM
I usually like to mix up the rest periods.  Sometimes I'll do a superset with multiple exercises which means a quicker rest period, but with isolated or large muscle exercises I like to take at least a minute and a half rest.  I find that for me personally, if lifting becomes cardio due to lack of resting periods then you need more rest.

http://www.bodyathleticsblog.com (http://www.bodyathleticsblog.com)


Title: Re: Rest times between sets
Post by: Primemuscle on June 20, 2013, 05:20:46 PM
What is the ideal rest time between sets probably varies from person to person. Someone once advised me that the rest time is over as soon as your breathing returns to normal and your muscles begin to relax. Applying this principal, I rest anywhere from 30 seconds to 3 minutes. The longer rest time is mainly when doing either heavy leg presses and squats or doing these lighter with really high reps....like 25. My breathing is somewhat compromised, if I don't rest at least two minutes when doing these, I start getting a little light headed.


Title: Re: Rest times between sets
Post by: Primemuscle on July 11, 2013, 01:54:41 PM
anyoen die from trying to cut rest to 0?

Yes and now I speak to you from the grave.  ;D

No of course you won't die. What you might do however is compromise the quality of your workout.


Title: Re: Rest times between sets
Post by: wild willie on July 24, 2013, 04:33:44 PM
(http://www.bikinidream.net/gals/glammx120/06.jpg)
M    Y     L     O    R    D!!!!!!!!!!!!!!!!!!!


Title: Re: Rest times between sets
Post by: bigboithetank on July 26, 2013, 06:58:17 PM
Hahaha seems like this "guru" has had way too much rest in his miserable existence, why not try actually working out?

(http://www.getbig.com/boards/index.php?action=dlattach;topic=298346.0;attach=339583;image)


Don't worry man, he's just bulking. ;)


Title: Re: Rest times between sets
Post by: panos32 on January 29, 2014, 10:01:50 AM
strong first post here...

oh yeah let me laugh a little more....if you are natural follow the super triple drop set and rest for 1 minute on the clock between sets it's gonna produce so much test and gh you are literally gonna mutate...

this type of propaganda bullshit is what utterly disgusts me in this very industry because its what causing delusional and unrealistic goals on teens and natural trainees, average joes etc and how gym folklore and rumors got started

fuck you all


Title: Re: Rest times between sets
Post by: oldtimer1 on August 06, 2014, 04:38:10 PM
Go by feel. If you are doing low sets and relatively low reps rest enough so you can give it your all on the next set. I don't know any power lifters or Olympic lifters that time their rests between sets.

If you are training for endurance or even for bodybuilding you can use short rests like 30 to 45 seconds to push the endurance envelope. This of course will limit the weight you can use but it will build endurance and pump using a different energy system. Again you don't have to time it.


Title: Re: Rest times between sets
Post by: adams345 on June 13, 2015, 11:56:49 PM
As many people here, I go by feel, but I'm becoming not so sure now.
I suppose my body is not always right telling me 'stop, give up, lay on a coach, relax, what's all this for'?

I tried calculating rest time and experimenting with shorter periods, it felt strange, but not overall harder. For me, the biggest problem was time calculation itself. So distracting.


Title: Re: Rest times between sets
Post by: Charlys69 on May 22, 2016, 06:21:02 AM
i Train holistic in most of my workouts...so i use different rest times between sets....

after warm-up some heavy sets between 4-8 reps and longer rest (CNS), after moderate weights for moderate rest in between. The end of a muscle Group it´s just to finish with a Maximum pump, higher reps, supersets,....only little rest-times  (sometimes less than 30 seconds).


Title: Re: Rest times between sets
Post by: The Ugly on May 25, 2016, 07:07:23 PM
Slow ten count. Anything more, you're just in the way.


Title: Re: Rest times between sets
Post by: Bigmacdaddy18 on November 23, 2016, 04:25:02 PM
Interesting. My method:

2 minutes for sets of 12 reps and under
60 seconds for sets of 15 or higher



Title: Re: Rest times between sets
Post by: Primemuscle on November 23, 2016, 09:41:51 PM
Interesting. My method:

2 minutes for sets of 12 reps and under
60 seconds for sets of 15 or higher



Seems like a lot of rest time. Can you explain why this works for you?


Title: Re: Rest times between sets
Post by: Bigmacdaddy18 on November 24, 2016, 05:41:07 AM
Seems like a lot of rest time. Can you explain why this works for you?

I was a 60 second between sets person for years. 1. Never really got bigger. 2. Never really got stronger and 3. Never really got a great pump. I did some reading and found that by waiting longer between sets your intra-set recuperation is greater. It was hard going from 1 minute to 2 minutes, felt like forever but it has been 6 months now and I am stronger, bigger and leaner. The last set, 20 reps, I wait 60 seconds or less just to stimulate those slow twitch muscle fibers.

Hope that helps.


Title: Re: Rest times between sets
Post by: Primemuscle on November 25, 2016, 04:14:20 PM
I was a 60 second between sets person for years. 1. Never really got bigger. 2. Never really got stronger and 3. Never really got a great pump. I did some reading and found that by waiting longer between sets your intra-set recuperation is greater. It was hard going from 1 minute to 2 minutes, felt like forever but it has been 6 months now and I am stronger, bigger and leaner. The last set, 20 reps, I wait 60 seconds or less just to stimulate those slow twitch muscle fibers.

Hope that helps.

Thank you. I'll give this a try.


Title: Re: Rest times between sets
Post by: jpm101 on December 01, 2016, 10:49:15 AM
There is the TUT (Time Under Tension) theory in BB'ing  that states that you want to move a greater amount of a work load (weight used in a exercise) in the shortest period of  time. Getting a quicker pace to a BB'ing workout and keeping that Time Under Tension. . That means doing the given reps faster  and the time between sets shorter. You don't want any period of increased recuperation between sets or exercises (TUT again). That would be self defeating for the purpose of putting max focus (and time) on the muscle(s) being worked. I call this the brief and to the point way of training. Quite a few BB'ers, past and present, follow this protocol for steady gains. I'm not a BB'er but have experience this style training for short periods (6-8 weeks) taking a break for heavier, max weight training methods.

90 seconds between sets is the usually pattern followed by the BB'ers I come in contact with. And 90 to 120 seconds between exercises working the same muscle area. Like benches to dips...90 to 120 seconds rest period.

Bigmacdaddy give a good example of how even making slight adjustments to a training program can give unexpected results , in a good way. Changing a rep scheme, the way a movement is done, rest periods (shorter...longer),weight used (light..moderate...heavy) can recharge training attitudes and training gains.  I usually suggest 6 to 8 weeks on most programs. 12 weeks on some occasions. The body will adapt, fairly quickly, if keep on doing the same old exercise, the same old way. Change can do a body good.

When breaking into a completely new training program/style it will usually require 2 to 3 weeks to get adjusted to the bodies response....good or bad. If feeling that that program, after 3-4 weeks or so, is not fitting your needs, that drop it  (no matter what others, or the "experts" say about it) and make a change to another style training program. BB'ing will depend on finding out what works for you and not what MR Big Balls of 2010 had done in workouts. That's usually BS, just trying to sell video's or training books. BB'ing is a great personal experimental effort. Selecting what gives you the gains that you seek.

Good Luck.

 


Title: Re: Rest times between sets
Post by: Bigmacdaddy18 on December 01, 2016, 11:24:31 AM
There is the TUT (Time Under Tension) theory in BB'ing  that states that you want to move a greater amount of a work load (weight used in a exercise) in the shortest period of  time. Getting a quicker pace to a BB'ing workout and keeping that Time Under Tension. . That means doing the given reps faster  and the time between sets shorter. You don't want any period of increased recuperation between sets or exercises (TUT again). That would be self defeating for the purpose of putting max focus (and time) on the muscle(s) being worked. I call this the brief and to the point way of training. Quite a few BB'ers, past and present, follow this protocol for steady gains. I'm not a BB'er but have experience this style training for short periods (6-8 weeks) taking a break for heavier, max weight training methods.

90 seconds between sets is the usually pattern followed by the BB'ers I come in contact with. And 90 to 120 seconds between exercises working the same muscle area. Like benches to dips...90 to 120 seconds rest period.

Bigmacdaddy give a good example of how even making slight adjustments to a training program can give unexpected results , in a good way. Changing a rep scheme, the way a movement is done, rest periods (shorter...longer),weight used (light..moderate...heavy) can recharge training attitudes and training gains.  I usually suggest 6 to 8 weeks on most programs. 12 weeks on some occasions. The body will adapt, fairly quickly, if keep on doing the same old exercise, the same old way. Change can do a body good.

When breaking into a completely new training program/style it will usually require 2 to 3 weeks to get adjusted to the bodies response....good or bad. If feeling that that program, after 3-4 weeks or so, is not fitting your needs, that drop it  (no matter what others, or the "experts" say about it) and make a change to another style training program. BB'ing will depend on finding out what works for you and not what MR Big Balls of 2010 had done in workouts. That's usually BS, just trying to sell video's or training books. BB'ing is a great personal experimental effort. Selecting what gives you the gains that you seek.

Good Luck.

 
Exactly. I play with rep schemes a lot but my core is 8, 12, 20. That works for me and may not for 5,000,000 other people. Have to try new things. It depends how I feel walking into the gym that particulate day. Today I did legs. 10 sets of 10 on the leg press. That was it. Pumped and feel like I trained like never before. Have fun.


Title: Re: Rest times between sets
Post by: ratherbebig on December 01, 2016, 11:45:03 AM
guess it would depend on my level of fitness and how hard the training would be.

if im not used to do high reps i would need some good rests or ill just be out of breath.

if i would do some dorian yates to failure kinda training i would need all the rest i could get, if only to prepare for the lift...

right now as im doing 3x10 not going to failure, im good with less resting time.


Title: Re: Rest times between sets
Post by: Bigmacdaddy18 on December 01, 2016, 12:50:47 PM
When I worked at the WWE and had a chance to train with Fred Hatfield and those guys the rep scheme was 6, 12 and 40, 3-4 sets of each.

Not saying it works for everyone and for me 40 is just a bunch too many but you have to mix it up.

I do 100 rep sets once in a while, a great while!


Title: Re: Rest times between sets
Post by: jpm101 on December 01, 2016, 05:04:19 PM
Might also suggest to avoid going to complete failure on every set of every exercise.. Not encouraging the CNS (Central Nervous System) to accomplish what it's meant to do...recover from the last training system and go on for progress in muscle size and strength for future workouts. . .

 Experienced BB'ers, PL'ers and Olympic lifters understand this all too well. Try halting at 1 or 2 reps before reaching that point of not being able to do a complete good rep. Doesn't mean your not getting a great workout, just not allowing the overextending of the body's ability to recover for the next workout....and future progress.  Even if juiced up, you may still find not  going to failure may be to your advantage.  

Great opportunity working with Dr. Squat, Fred Hatfield.



Good Luck..


Title: Re: Rest times between sets
Post by: Bigmacdaddy18 on December 01, 2016, 05:39:54 PM
Not a big go to failure guy, more like set the number of reps and make the resistance tough enough so you have to work to get the number. I wish I could train to failure more often, just something I don't do.

Fred, aka Dr. Squat, 1019lbs I think, was ahead of his time for sure. I was one door down from him in the WWE's Titan Tower in Stamford. Got to train hamstrings with Tom Platz on Saturday afternoon....20 years later and I am still sore!


Title: Re: Rest times between sets
Post by: Jona on May 05, 2018, 09:26:09 AM
extremely interesting. I would have thought the shorter rest times would produce greater hypertrophy given the age-old bodybuilding "rest times".