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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Jr. Franco on August 07, 2006, 10:19:01 PM
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Just wondering myself cause in Arny's book he talks about waiting like no longer than 2 minute rest periods. Just wandering how u guys go about that. ???
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10-15 minutes rest when squatting.
Slightly shorter when benching.
Slightly longer when deadlifting.
YIP
Zack
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wow dude i only take like 3 minutes tops for rest periods haha but for squats and deads like 5.
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I go by my heart rate, as soon as it feels "close" to normal I hit it again. Usually about 2-3 minutes depending on the exercise.
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Anything more than a minute is too much and actually allows you to start cooling down, which is counterproductive. 1.5 minutes for squats.
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Lately I shoot for 1-1.5, to reduce overall time in the gym but still give a good rest. I agree with pumpster (and I think also stated in Arnold's book).
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2-3 minutes any less i will lift less
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Squats and deadlifts 1.5 minutes. Everything else 45 seconds. I don't know why you'd rest any longer, the intensity goes flat if you do.
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10-15 minutes rest when squatting.
Slightly shorter when benching.
Slightly longer when deadlifting.
YIP
Zack
This is a joke.........right?
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2-3 minutes on heavier movements.
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The general rule of thumb is 60 to 90 seconds between sets for BB'ing. Most BB'ers do, or should, keep an eye on the second hand of the clock during training sessions. A few will have a stopwatch with them, me included for certain workouts. That 60-90 thing also goes for rest periods between different exercises for the same muscle group. If three guy's are workout partners, say working the bench, they will do a set one right after the other. This keeps the pace high. Of course they are pretty much with the same same strength level. Arnold, Franco and who ever the partner of the day was, had this as the core of their workouts. Lot's of men, back in the day, did this as standard workouts.
Doesn't matter if your working the back, legs, etc. Stamina (endurance & strength) will develop as the workouts progress. With the correct selection of weight used on the bar, 90 seconds should be in the abilities of most everyone. Training with serious intent should be on the mind as soon as one steps onto the gym floor. Sorry to say but, quite a few people really think their working hard, but probably are with in the range of 70% to 80% of their actual mental and physical workout abilities. Guy's who tell me that they go to failure on every set of a ten set muscle group exercise workout are misleading themselves. If true, absolute failure is ever reach on the first set than maybe another set could be preformed after that. But I would doubt that a third set could be accomplished without seeking medical attention. The CNS would slow down functions as a way to protect it's self. And little in the way of physical effort could be done after that. The term "Failure" is tossed about way too much in the subcultire of the BB'ing world.
Can't speak for HedgeHog, but I believe he is into heavier lifting than general BB'ing. Strength athleles tend to take longer time between sets and exercises. A few of the PL'ers I've worked with can rest any where from 5 to 10 minutes between the squat or DL. Conditioning has a lot to do with over all training for PL'ing or Olympic lifting. They find resting too little or too much takes the edge off of a good , productive workout. These guy's don't care too much about pretty BB'ing muscles, just functional strength and power. Good Luck.
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As a change-up to shock the muscles, it IS worth trying shorter and longer rests. Longer 2-3 minute rests can help increase poundages. Shorter rests of 45 seconds or even down to 15 seconds can shock the muscles-the weight used will go down but the end result can be beneficial.
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This is a joke.........right?
No.
I train powerlifting.
When I trained bodybuilding, I used the HST protocol and rested approx 20-30 secs between the sets, pairing two excersises usually, during the lighter workouts, and up to 90 secs during the heavier workouts.
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It really depends what you're aiming for. If you're a BB and doing alot of volume with light/moderate poundages then yes, 60-90 seconds is OK. If you're going for maximum stength gains with heavy weight then you need 3-5 minutes between sets to allow for sufficient recovery. I might take up to 5 minutes before attempting a heavy set of squats. Though I think 10 minutes rest is TOO long.
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So like say when ur trying to cut and keep muscle do 60 - 90 seconds but like mass building take a little longer of a break or 60-90 seconds really is the key number.
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15 seconds rest between every set. I wear a hooded sweatshirt and mp3 so I don't have to talk to anyone. Obviously I don't train for power.
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It really depends what you're aiming for. If you're a BB and doing alot of volume with light/moderate poundages then yes, 60-90 seconds is OK. If you're going for maximum stength gains with heavy weight then you need 3-5 minutes between sets to allow for sufficient recovery. I might take up to 5 minutes before attempting a heavy set of squats. Though I think 10 minutes rest is TOO long.
Right on the money.
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It really depends what you're aiming for. If you're a BB and doing alot of volume with light/moderate poundages then yes, 60-90 seconds is OK. If you're going for maximum stength gains with heavy weight then you need 3-5 minutes between sets to allow for sufficient recovery. I might take up to 5 minutes before attempting a heavy set of squats. Though I think 10 minutes rest is TOO long.
yeah alot of people forget when BB your working the muscle trying to get as much blood in that muscle as possible. so to much rest will hurt you as far as BB goes remember your working the muscle not the weight. if your power lifting then 2-3 min is good.
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depends what im training, and what excersise im doing. example: Biceps, small muscle and don't need much work so a quick 9 sets of 3 different excersises with 30 -60 second breaks. Back is larger and the weight has to be heavy for high reps so usually im gasping for air so i need about 1.5 minute rest. as long as your keeping your pump while sweating at the same time your doing good. you'll know when your ready to blast out another set.
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pretty much same here trev except deads and squats take a lil longer break
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2 minutes for pretty much everything except squats. squats i need about 3-5 minutes. i dont care how long people tell me to rest for i listen to my body and when im damn good and ready i start my next set. ive never had a problem doing this.
sometimes ill have an intense workout with a strict rest time of no more than a minute in between sets. this works very well every now and then and gets me out of the gym in no time but for legs i cant do this because of the tax squats has on my body however now im thinking of trying it one day hmmmm.
anyway for the most part 1.5-2 minutes is best for everything except legs.
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I used my heart rate as recovery indicator... if it is racing when I finish lifting and I am not doing explosive movements with light weights I find I have good recovery in 60 seconds in regular sets.
If I do squats-- or step-ups with weights it's 90 seconds or if heavy sets sometimes slightly more. This is also true for clean and press, supersets, or anytime I am standing and lifting weights above my head.
On the rest pause routines, I have help adding/removing weights--so I take 3 deep breaths then do the next set.. which for me is VERY EFFECTIVE.
Abs-- I take just enough time to acknowledge the pain-- then start over. ;D
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Usually 3mins. Sometimes a little more it depends
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I like to rest one to three minutes for upper body, and two to three minutes when working quads or doing deadlifts. I wear a stop watch because I find that if I don't time myself I will take too long before the next set.
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The problem with 2-3 minute rests is that it's easier to get injured that way, IMO. Too long allows the body to start cooling down. Also psychologically it just isn't as good to cool down.
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Why in the world would a 2 to 3 minute break, between sets, cause a muscle group to be more proned to injury? That really sounds unfounded and goes against established training logic. The body will "cool down" (meaning, returning to a normal static function) slowly, given the amount and length of stress involved. It can be a matter of the heart rate, breathing, body temp, etc as it is the CNS it's self (the chief factor) returning to a normal state.. And this may be gaged on hours, rather than a few minutes time. Most strength athletes can take hours to finish a workout. Having spaces of 15 to 20 minures, or more, between training lifts. And more even between the ne
xt exercise.
Listening to one's body is not always the best idea for setting a workout pace. The body tends to lasp into periods of taking longer time between efforts, wheither we are aware of it or not. For BB'ing, a steady pace is required. That original idea of a 45 minute workout can turn into an hour and a half of gym time, if time is allowed to get away from us. That's when a stop watch comes in handy when training. Good Luck.
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hmm 30 seconds to 45 seconds nothing more tho.
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Just wondering myself cause in Arny's book he talks about waiting like no longer than 2 minute rest periods. Just wandering how u guys go about that. ???
As soon as I catch my breath I do another set which I guess is the same as the guys who stated that when your heartrate gets back to normal you do another set. It can be 15 seconds working a small muscle like triceps or a minute or two between sets of squats or leg presses. I haven't done heavy leg work since the early 90's after suffering a couple injuries that required surgury. I train alone. The years I had a training partner it was when one guy completed a set the other guy started his.
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Quote from: Jr. Franco on August 08, 2006, 01:19:01 AM
Just wondering myself cause in Arny's book he talks about waiting like no longer than 2 minute rest periods. Just wandering how u guys go about that.
Longer rests don't stimulate the system the same way plus longer rests diminishes the pump and increases the chance of injury.