rest times

[novastepp]

I just read an article written by a few professors of exercise, and they say that for hypertrophy (what we are all looking for) the best rest times are between 45-60 seconds.

I've also read numerous of old school lifting artucles by Lee Priest, Dave Tate ect ect... that say you should rest about 3 minutes between sets for maximum growth. what gives? any more literature on this subject? I'm curious about what works for everyone. I usually rest 1.5-2 minutes between sets and about 3 minutes between exercises. Keep in mind these are your basic lifting techniques, not HIT or doggcrapp.

discuss.

[Undecided09]

I just listen to my body...

I don't really go by time.

If I do a set and it takes a certain toll on my body then I do my next set based on the toll the previous set took on me.

Some sets take a greater toll on me than others, and thus the next set is done after greater rest than say a set that I recuperate from faster. My body tells me when I have recuperated, I can tell when I am ready to go and when I'm not.

9

[TR'05]

I have a couple views of the top of my head from the readings I have done.

First, I think it is important to vary rest intervals. As with any principle of training, muscles will very likely adapt if the same rest intervals (for the same exercises) are used. I feel that adequate rest and maintaining my load/time under tension throughout my workouts gives me the best results. This obviously varies from exercise to exercise and program to program.

Second, I think short rest intervals for hypertrophy (as you've mentioned, nova) would be beneficial to those individuals with high levels of experience/years of accumulation. Depending on the time under tension, the load of the weight, the strength of the individual, individual aerobic activity, and the like I feel that lactate build up could be a problem for more novice lifters utilizing short rest intervals with heavy loads- even some intermediate lifters.

Presumably, with the short rest intervals the trainee would decrease percentages of the load in subsequent sets?

Actually, if you have a link I would be interested in giving the paper a read if it has been published (or linked as a working paper).

[hobbs9963]

I'm with you on this one. 2 minutes seem to be good for me. No more than 4 when going heavy.

[novastepp]

I have a couple views of the top of my head from the readings I have done.

First, I think it is important to vary rest intervals. As with any principle of training, muscles will very likely adapt if the same rest intervals (for the same exercises) are used. I feel that adequate rest and maintaining my load/time under tension throughout my workouts gives me the best results. This obviously varies from exercise to exercise and program to program.

Second, I think short rest intervals for hypertrophy (as you've mentioned, nova) would be beneficial to those individuals with high levels of experience/years of accumulation. Depending on the time under tension, the load of the weight, the strength of the individual, individual aerobic activity, and the like I feel that lactate build up could be a problem for more novice lifters utilizing short rest intervals with heavy loads- even some intermediate lifters.

Presumably, with the short rest intervals the trainee would decrease percentages of the load in subsequent sets?

Actually, if you have a link I would be interested in giving the paper a read if it has been published (or linked as a working paper).

i literally read it on campus, i don't have a link.

on your first point. if your body adapts to a specific rest interval, but you steadily increase the weight used every week or every other week. wouldn't that promote growth because of the difference in volume? interesting questions.

i have read a book about "escalating density training" and it is built largely around rest intervals. that might be a good read for you.

[abbot138]

I agree that its important to vary rest time. Its a good way to shock your muscles. Obviously with certain lifts (deads, bench) your gonna need a full 3 minutes, but with some other lifts its nice to do a minute and keep the heart rate up, work up a sweat. Depends on what my goals are too, if Im cutting I tend to speed everything up a bit, but if Im bulking I'll take 2.5 - 3 just to make sure I can go as heavy as possible. All and all I agree that 2 minutes is a good standard to go by.

[BuiltForThis]

Usually for heavy compounds I wait 2 - 3 minutes between sets. For everything else I pretty much wait 1 - 2 minutes. I usually don't vary rest times but now that i'm reading this it seems like something I should try.

[abbot138]

Yeah try it. Its a nice shock. Dont let your ego get in the way bc your gonna have lighten the load a little bit, but its good to do every once and a while

[TR'05]

i literally read it on campus, i don't have a link.

on your first point. if your body adapts to a specific rest interval, but you steadily increase the weight used every week or every other week. wouldn't that promote growth because of the difference in volume? interesting questions.

i have read a book about "escalating density training" and it is built largely around rest intervals. that might be a good read for you.

Definitely interesting.

Obviously, as long as there is progression (i.e. with volume or, perhaps, reducing rest time while maintaining or increasing loads) growth/hypertrophy would result, ceteris paribus.

I guess it comes down to how efficient decreased rest intervals are at promoting hypertrophy.

Additionally, if total time under tension and loads remain constant and only training duration is changed (shortened owing to the reduction in rest) would the same results occur if a trainee had allowed for increased rest and recovery; and, therefore, increased loads or time under tension in a certain training session?

As I put thought into this, I feel as though I am trying to determine whether or not shorter rest intervals and decreased aggregate loads per session; in comparison to a training session with longer rest periods (longer session) and identical workouts, would lead to better growth?

I'm inclined to think that I would more likely vary my exercise choice, rep ranges, time under tension, and other variables before decreasing rest intervals and, presumably, intensity/load.

[TR'05]

Also nova, thanks for the tip on "Escalating Density Training". I will look into it.

[Undecided09]

I'm inclined to think that I would more likely vary my exercise choice, rep ranges, time under tension, and other variables before decreasing rest intervals and, presumably, intensity/load.

I think one interesting thing in regards to rest that often gets overlooked is rest-pause techniques that often find their way into routines because of loads being to heavy...

IMO, to maximize hypertrophy, the during set rest must be watched much more carefully than rest between sets. Not to understate that importance, but I have found that "keeping the weight in play", meaning doing as many consecutive reps in a row as you can during a set, is a great way to induce hypertrophy. However having a good spotter and having them understand what you are trying to do in the set is crucial to ensure you dont start rest/pausing...Not allowing yourself to "lock out" is a key component to keeping constant tension on the muscle and thus induces maximum fiber usage and bloodflow, whereas locking out during a set (I understand sometimes you have to) take tension off the muscles and doesn't induce as much recruitment or bloodflow...


9

[rocket22]

i normally wait 45-60 on some of my exercises following my compound moves. but I have to wait atleast 90-120s for a heavy set of squats, deads, or bench

[novastepp]

Definitely interesting.

Obviously, as long as there is progression (i.e. with volume or, perhaps, reducing rest time while maintaining or increasing loads) growth/hypertrophy would result, ceteris paribus.

I guess it comes down to how efficient decreased rest intervals are at promoting hypertrophy.

Additionally, if total time under tension and loads remain constant and only training duration is changed (shortened owing to the reduction in rest) would the same results occur if a trainee had allowed for increased rest and recovery; and, therefore, increased loads or time under tension in a certain training session?

As I put thought into this, I feel as though I am trying to determine whether or not shorter rest intervals and decreased aggregate loads per session; in comparison to a training session with longer rest periods (longer session) and identical workouts, would lead to better growth?

I'm inclined to think that I would more likely vary my exercise choice, rep ranges, time under tension, and other variables before decreasing rest intervals and, presumably, intensity/load.

exactly why i posted the question. i wish we had some kind of experts on this board that could enlighten us with literature.

[novastepp]

I think one interesting thing in regards to rest that often gets overlooked is rest-pause techniques that often find their way into routines because of loads being to heavy...

IMO, to maximize hypertrophy, the during set rest must be watched much more carefully than rest between sets. Not to understate that importance, but I have found that "keeping the weight in play", meaning doing as many consecutive reps in a row as you can during a set, is a great way to induce hypertrophy. However having a good spotter and having them understand what you are trying to do in the set is crucial to ensure you dont start rest/pausing...Not allowing yourself to "lock out" is a key component to keeping constant tension on the muscle and thus induces maximum fiber usage and bloodflow, whereas locking out during a set (I understand sometimes you have to) take tension off the muscles and doesn't induce as much recruitment or bloodflow...


9

spectacular point. i never do rest paused sets. plus the locking out motion and the clanging together of dbs just puts strain on your joints and takes the tension off of your muscles. good addition 9er.

[TR'05]

exactly why i posted the question. i wish we had some kind of experts on this board that could enlighten us with literature.

My sentiments exactly.

[Undecided09]

spectacular point. i never do rest paused sets. plus the locking out motion and the clanging together of dbs just puts strain on your joints and takes the tension off of your muscles. good addition 9er.

Thanks Nova....

Well its interesting because when you watch video of any pros, whether it be arnold back in the day, or even today's guys, you never see them rest during a set....They always keep the weight moving and don't allow the tension to come off of the muscles they are working...The only time you see them rest is if they get really intense with a set and do like 8-9 in a row at a really heavy load, rest of for a second, and then bang out like 2-3 more till they fail....

Other than that, they always "keep the weight in play" and focus on maximum "tension retention", which makes sense because of the work it makes your muscles do and the stress it maintains on the muscles...

9

[novastepp]

exactly, and with those weights they don't want any extra tension on their joints.

i do have to say though, even though they are pros, i can't stand watching them do lat pulldowns. they seem to always be rest paused with sloppy form. but then again, maybe they are just taping a final set with the greatest amount of weight.

[naturalsux]

exactly, and with those weights they don't want any extra tension on their joints.

i do have to say though, even though they are pros, i can't stand watching them do lat pulldowns. they seem to always be rest paused with sloppy form. but then again, maybe they are just taping a final set with the greatest amount of weight.

i was shocked the first time i watched Ronnie Coleman video, i very disappointed with his form. then i realized that he could contract his muscle better and his sloppy form didnt matter, i guess.

[Undecided09]

exactly, and with those weights they don't want any extra tension on their joints.

i do have to say though, even though they are pros, i can't stand watching them do lat pulldowns. they seem to always be rest paused with sloppy form. but then again, maybe they are just taping a final set with the greatest amount of weight.

Well the only thing you have to remember with lats though, is that the farther the allow the weight to stretch them, or on chins when you stretch yourself down, the more you are workin the lats from top to bottom...

So on the pulldowns, it may be a little deceiving because you want to get the full stretch of the lats so that they are hit from top to bottom....

9

[novastepp]

yes, but you can stretch without rocking that hard. with the amount they lean it's almost a row by the time their ROM is complete.