A good rule of thumb for rest between sets!

[Buster Brown]

Different training styles encourage different rest periods. The two that come to mind the quickest would be HIT style which rest periods are typically 60 seconds or maybe 90 on your max effort set or a PL approach like a 5x5 which encourages up to 3 minutes rest between working sets.
One other quick way you can monitor at what pace your workout should go would be to do a quick pulse check. After you rack the weight it drop the dumbells find your pulse and when your pulse begins to drop perform your next set.

[RewardingLabor]

whats a good way to find my pulse?
Edit: only technology available is a smartphone.

[Khazima]

Place your first two fingers on your neck where you can find the pulse, start a timer on your phone and count how many beats you feel for 30 seconds, then times it by two and that's your pulse.

So say 30 sec you felt 45 beats, 45x2=90bpm

Useful video that just popped up on my feed.

[Docd187123]

If you have an iphone

https://itunes.apple.com/us/app/inst...409625068?mt=8

[Hard_Body]

Yeah buster I think if your doing some heavy ass compounds like squats ,deads , cleans , bench, ect or trying to build up strength, the rest between sets should be kept to 3 minutes or over. Shouldn't be resting 1 minute between deadlift sets while working in like 80-90 percent of your 1rm , does not make sense, however if your in like your 60-70 percent 1rm and trying to burn off body fat or gain more endurance I Can see how 1 min rest would be more beneficial. I just usually attack the next set when I feel ready, I do not see the point in resting over 2 minutes while doing isolation lifts like cable press down or cable flys ,60 seconds max, gota keep the blood in the muscle.

[Buster Brown]

Yeah buster I think if your doing some heavy ass compounds like squats ,deads , cleans , bench, ect or trying to build up strength, the rest between sets should be kept to 3 minutes or over. Shouldn't be resting 1 minute between deadlift sets while working in like 80-90 percent of your 1rm , does not make sense, however if your in like your 60-70 percent 1rm and trying to burn off body fat or gain more endurance I Can see how 1 min rest would be more beneficial. I just usually attack the next set when I feel ready, I do not see the point in resting over 2 minutes while doing isolation lifts like cable press down or cable flys ,60 seconds max, gota keep the blood in the muscle.

No shit!!!!!!! lol ! Try reading the whole post......that has been covered.

[swolehead]

also tempo is important endurance is 12 to 20 reps 0 to 60 second rest in between at a 2/0/2 hypertrophy 6 to 12 reps 0 to 60 seconds also at 2/0/2 max strength is 1 to 5 reps with 3 to 5 minutes of rest at x/x/x .It's all about atp(adenosine triphosphate) and pc(phosphocreatine) replenishING and of course is goal specific with the above. 20 to 30 seconds allows approximately 50% atp pc replenished, 40 seconds approximately 75% atp and pc replenished, 60 seconds approximately 85% to 90% recovery of atp and pc, 3 minutes will approximately allow 100%. edit (tempo split is eccentric/isometric/concentric)

[Buster Brown]

also tempo is important endurance is 12 to 20 reps 0 to 60 second rest in between at a 2/0/2 hypertrophy 6 to 12 reps 0 to 60 seconds also at 2/0/2 max strength is 1 to 5 reps with 3 to 5 minutes of rest at x/x/x .It's all about atp(adenosine triphosphate) and pc(phosphocreatine) replenishING and of course is goal specific with the above. 20 to 30 seconds allows approximately 50% atp pc replenished, 40 seconds approximately 75% atp and pc replenished, 60 seconds approximately 85% to 90% recovery of atp and pc, 3 minutes will approximately allow 100%. edit (tempo split is eccentric/isometric/concentric)

Yup..... Pretty much said that in the opening paragraph. The reason why I brought up the idea of the pulse check is because sometimes your training does not fall in the two extremes of HIT style and a 5x5 PL style routine.

[Khazima]

also tempo is important endurance is 12 to 20 reps 0 to 60 second rest in between at a 2/0/2 hypertrophy 6 to 12 reps 0 to 60 seconds also at 2/0/2 max strength is 1 to 5 reps with 3 to 5 minutes of rest at x/x/x .It's all about atp(adenosine triphosphate) and pc(phosphocreatine) replenishING and of course is goal specific with the above. 20 to 30 seconds allows approximately 50% atp pc replenished, 40 seconds approximately 75% atp and pc replenished, 60 seconds approximately 85% to 90% recovery of atp and pc, 3 minutes will approximately allow 100%. edit (tempo split is eccentric/isometric/concentric)

Even though I agree, this is a very textbook statement, far too many people get stuck thinking 'I want to gain muscle' and do no less than 6 reps and no more than 12 all the time.

IMO there is no one rep range for a specific goal, you need to find what you respond to best with what exercise and rep range in that exercise.

for example my legs have seen the most growth with 2-4 reps on squats, but with Leg extensions, 15-20 has been the sweet spot.

[Buster Brown]

Even though I agree, this is a very textbook statement, far too many people get stuck thinking 'I want to gain muscle' and do no less than 6 reps and no more than 12 all the time. IMO there is no one rep range for a specific goal, you need to find what you respond to best with what exercise and rep range in that exercise. for example my legs have seen the most growth with 2-4 reps on squats, but with Leg extensions, 15-20 has been the sweet spot.

Lower rep ranges and compound movements will always put on more size then accessory work at a high rep range. Is it good to have a variation? Absolutely!

[swolehead]

i did refer to my text book alot of people don't have access to one. I known i was repeating I just figured that I would put the information down for people who may not know it rather be thorough then vague.

[swolehead]

also I believe the textbook is referring to sedentary people wich we are not so that would be were bending the rules comes in to find out what works for you

[Buster Brown]

also I believe the textbook is referring to sedentary people wich we are not so that would be were bending the rules comes in to find out what works for you

Atp replenishment times are in the Ronnie Rowland articles. Sometimes we don't think to rack the weight and look at the clock. TBH when I am doing PL style training I just go when I am mentally prepared to hit the next set. I do time things but in the real world it's easy to forget exact times ...... I really don't think it is so critical, just a guideline. Try the pulse thing, it works. It was taught to me by my trainer who trains Olympic style and PL.... and was a successful competitor in both.

[AllKindsOGains]

Rest until you aren't breathing so hard that you're going to inhale a lung, or until your partner finishes their set. Then go again.

[Chicagotarsier]

I am seeing two different items being discussed and mixed up with each other....

Size (Mass)
Strength

For me, and for the gyms I have visited, and the college sports....mutually exclusive.

Mass does not = Strength.
Strength does not = Mass

Training for mass gains is hypertrophy. The highest level of hypertrophy is not allowing an ATP reset between sets. This forces muscle growth (some strength but maximum MASS). The basic GVT training 10 x 10 on major muscle groups is still used in all olympic camps. It is the most trusted way to move a lifter past plateus and up weight classes.

Training for strength is about CNS training and peaking. It is almost impossible to define strength training because....what is strength? What is strong? Ratio of weight to body weight with cardio endurance? Straight up one exercise focus and doing 1000 pounds? Three lift total? Each one of these has specific routines to get where you are going. Mark Henry or Dave Batista?

But as with all things..a gram plus of testosterone in your system leads to a custom program because your body is no longer "normal" and the rules you play by are no longer in the range of normal people. I think many things have to be defined before a program is "good" for you.

Even though I agree, this is a very textbook statement, far too many people get stuck thinking 'I want to gain muscle' and do no less than 6 reps and no more than 12 all the time.

IMO there is no one rep range for a specific goal, you need to find what you respond to best with what exercise and rep range in that exercise.

for example my legs have seen the most growth with 2-4 reps on squats, but with Leg extensions, 15-20 has been the sweet spot.

[Docd187123]

I am seeing two different items being discussed and mixed up with each other....

Size (Mass)
Strength

For me, and for the gyms I have visited, and the college sports....mutually exclusive.

Mass does not = Strength.
Strength does not = Mass

Training for mass gains is hypertrophy. The highest level of hypertrophy is not allowing an ATP reset between sets. This forces muscle growth (some strength but maximum MASS). The basic GVT training 10 x 10 on major muscle groups is still used in all olympic camps. It is the most trusted way to move a lifter past plateus and up weight classes.

Training for strength is about CNS training and peaking. It is almost impossible to define strength training because....what is strength? What is strong? Ratio of weight to body weight with cardio endurance? Straight up one exercise focus and doing 1000 pounds? Three lift total? Each one of these has specific routines to get where you are going. Mark Henry or Dave Batista?

But as with all things..a gram plus of testosterone in your system leads to a custom program because your body is no longer "normal" and the rules you play by are no longer in the range of normal people. I think many things have to be defined before a program is "good" for you.

Strength and mass are definitely not mutually exclusive. They do impact one another and training for one can help the other. Neither happens in isolation or independent of the other except in very rare circumstances.

Training for strength is also training for hypertrophy. Myofibrillar hypertrophy increases the contractile proteins in the muscle making it able to output more force or torque.

[Buster Brown]

Strength and mass are definitely not mutually exclusive. They do impact one another and training for one can help the other. Neither happens in isolation or independent of the other except in very rare circumstances. Training for strength is also training for hypertrophy. Myofibrillar hypertrophy increases the contractile proteins in the muscle making it able to output more force or torque.

I agree! A bodybuilder can train as a PL and acquire more strength and in turn when he starts training as a bodybuilder again he will be able to handle more weight and grow. This ties into why I switch up my training routines as I think there are benefits of training as a PL for bodybuilding. When I train as a PL I am looking for results in strength even though hypertrophy is still occurring and vice versa when I train as a BB......it all ties in.

[swolehead]

just checking in just got back from the gym tryed the hearth rate method you said it was leg day did a lot of squating and I have to say it was very simply effective and my legs are dead shifting sucked on the way home.

[Buster Brown]

just checking in just got back from the gym tryed the hearth rate method you said it was leg day did a lot of squating and I have to say it was very simply effective and my legs are dead shifting sucked on the way home.

Cool! Better then looking at the watch and forgetting when your set ended.

[marcus300]

I try and target 60 seconds between sets but on legs its a long longer due the size of me I find it hard to stick with that amount of rest.