Author Topic: Does anybody actually wait a certain time between sets???? (Read 3125 times)

Jr. Franco · « **on:** August 07, 2006, 10:19:01 PM »

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.

Hedgehog · « **Reply #1 on:** August 07, 2006, 10:28:35 PM »

10-15 minutes rest when squatting.

Slightly shorter when benching.

Slightly longer when deadlifting.

YIP
Zack

Jr. Franco · « **Reply #2 on:** August 07, 2006, 10:38:37 PM »

wow dude i only take like 3 minutes tops for rest periods haha but for squats and deads like 5.

az · « **Reply #3 on:** August 07, 2006, 11:52:16 PM »

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.

pumpster · « **Reply #4 on:** August 08, 2006, 12:37:24 AM »

Anything more than a minute is too much and actually allows you to start cooling down, which is counterproductive. 1.5 minutes for squats.

GoneAway · « **Reply #5 on:** August 08, 2006, 02:37:54 AM »

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).

Bluto · « **Reply #6 on:** August 08, 2006, 03:51:28 AM »

2-3 minutes any less i will lift less

UK Gold · « **Reply #7 on:** August 08, 2006, 05:05:03 AM »

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.

Mr. Intenseone · « **Reply #8 on:** August 08, 2006, 07:06:51 AM »

Quote from: Hedgehog on August 07, 2006, 10:28:35 PM

10-15 minutes rest when squatting.

Slightly shorter when benching.

Slightly longer when deadlifting.

YIP
Zack

This is a joke.........right?

texasRUSH · « **Reply #9 on:** August 08, 2006, 07:10:40 AM »

2-3 minutes on heavier movements.

JPM · « **Reply #10 on:** August 08, 2006, 08:30:25 AM »

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.

pumpster · « **Reply #11 on:** August 08, 2006, 09:08:53 AM »

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.

Hedgehog · « **Reply #12 on:** August 08, 2006, 01:10:09 PM »

Quote from: Mr. Intenseone on August 08, 2006, 07:06:51 AM

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.

kicker · « **Reply #13 on:** August 08, 2006, 02:00:18 PM »

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.

Jr. Franco · « **Reply #14 on:** August 08, 2006, 05:14:10 PM »

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.

danielson · « **Reply #15 on:** August 08, 2006, 05:21:30 PM »

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.

dr.chimps · « **Reply #16 on:** August 08, 2006, 05:22:03 PM »

Quote from: kicker on August 08, 2006, 02:00:18 PM

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.

KAM · « **Reply #17 on:** August 08, 2006, 05:49:55 PM »

Quote from: kicker on August 08, 2006, 02:00:18 PM

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.

Jr. Yates · « **Reply #18 on:** August 08, 2006, 06:00:36 PM »

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.

Jr. Franco · « **Reply #19 on:** August 08, 2006, 07:35:17 PM »

pretty much same here trev except deads and squats take a lil longer break

nodeal · « **Reply #20 on:** August 09, 2006, 05:05:40 PM »

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.

runnerbabe · « **Reply #21 on:** August 10, 2006, 10:54:06 AM »

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.

blondmusclhunk · « **Reply #22 on:** August 11, 2006, 12:08:26 PM »

Usually 3mins. Sometimes a little more it depends

Yev33 · « **Reply #23 on:** August 11, 2006, 01:28:46 PM »

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.

pumpster · « **Reply #24 on:** August 11, 2006, 01:32:01 PM »

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.