A good rule of thumb for rest between sets!

[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!

[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.