Rest periods between sets

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10-27-2017, 06:36 PM
JoeyToronto

Rest periods between sets

Previously I've come on her asking advice on how make shoulders and biceps bigger as I noticed a slow progress in size development. I was following a program which consisted of heavy weight with longer rest periods (3-4 mins). But then watched Hunter Lambrada Youtube which he said his rest periods are less than 90 seconds (1.5 mins). So I did just that and cut my rest times in 1/2 and noticed an improvement. So if anyone else has the same issue, try cutting your rest periods to less than 90 seconds which is ideal for hypertrophy.

General Fitness: 1-2 sets, 8-15 reps, 30-90 sec rest
Muscular Endurance: 2-3 sets, 12 or more reps, 30 sec or less rest
Hypertrophy: 3-6 sets, 6-12 reps, 30-90 sec rest
Strength: 2-6 sets, 6 or fewer reps, 2-5 min rest
10-27-2017, 07:44 PM
MuscleScience

It varies for everyone and what your goals are. The main thing is the muscle replenishing itself with glycogen and remove lactic acid in the muscle cell. That will vary based on genetics and overall conditioning.
10-27-2017, 08:04 PM
Couchlock

5 mins between sets is ridiculous
10-27-2017, 08:07 PM
MuscleScience

Quote:

Originally Posted by Couchlockd

5 mins between sets is ridiculous

When I powerlifted, that was what we did. If not longer, but it’s by design for its own purpose.
10-27-2017, 08:39 PM
Obs

Quote:

Originally Posted by Couchlockd

5 mins between sets is ridiculous

I like to go a a while between sets. I hammer one out like damn! I will quickly change waits and start timing. I wait anxiously till I get sleepy. Then I take a nap on the bench. I will call a friend and bullshit for a few. Then I need a shower, after all, I did just work out. 'Notha day 'notha set.
Bewm!
10-28-2017, 02:54 AM
BrockBadger

Nice post.. It can vary from those guidelines but well done.
10-29-2017, 07:24 AM
JoeyToronto

Quote:

Originally Posted by BrockBadger

Nice post.. It can vary from those guidelines but well done.

I don't know, it could be the shorter rest times coupled with a new preworkout I'm taking. But I'm noticing improvements. However, I've been stuck at 90lbs per dumb bell for chest press. I've not been able to go higher than that, except for once or twice I was able to lift 95lbs/per dumb bell same with barbell chest press.
10-29-2017, 08:55 AM
Couchlock

Quote:

Originally Posted by JoeyToronto

I don't know, it could be the shorter rest times coupled with a new preworkout I'm taking. But I'm noticing improvements. However, I've been stuck at 90lbs per dumb bell for chest press. I've not been able to go higher than that, except for once or twice I was able to lift 95lbs/per dumb bell same with barbell chest press.

90s are a lot of weight to chuck around, you gotta get it up, bring it to chest and setup with all that weight in each hand

If some One could hand you bigger DBs when already set and in position, I'm sure you'd be able to get 100s
10-31-2017, 12:35 AM
BrockBadger

Quote:

Originally Posted by JoeyToronto

Previously I've come on her asking advice on how make shoulders and biceps bigger as I noticed a slow progress in size development. I was following a program which consisted of heavy weight with longer rest periods (3-4 mins). But then watched Hunter Lambrada Youtube which he said his rest periods are less than 90 seconds (1.5 mins). So I did just that and cut my rest times in 1/2 and noticed an improvement. So if anyone else has the same issue, try cutting your rest periods to less than 90 seconds which is ideal for hypertrophy.

General Fitness: 1-2 sets, 8-15 reps, 30-90 sec rest
Muscular Endurance: 2-3 sets, 12 or more reps, 30 sec or less rest
Hypertrophy: 3-6 sets, 6-12 reps, 30-90 sec rest
Strength: 2-6 sets, 6 or fewer reps, 2-5 min rest

Yeah, what couch said could help. If someone hands them to you that changes things and you might be able to do it. But also, like muscular endurance can also create hypertrophy so thats something to think about.

"I don't know, it could be the shorter rest times coupled with a new preworkout I'm taking. But I'm noticing improvements. However, I've been stuck at 90lbs per dumb bell for chest press. I've not been able to go higher than that, except for once or twice I was able to lift 95lbs/per dumb bell same with barbell chest press."

You could try hitting chest more than once a week. But also, work all those ranges because your body adapts after awhile to anything. That's why periodization is important. And I mean anything. In other words, work in blocks of 4-6 weeks then change things up.
11-15-2017, 05:29 PM
Nogbad the bad

Quote:

Originally Posted by Obspowerstroke

I like to go a a while between sets. I hammer one out like damn! I will quickly change waits and start timing. I wait anxiously till I get sleepy. Then I take a nap on the bench. I will call a friend and bullshit for a few. Then I need a shower, after all, I did just work out. 'Notha day 'notha set.
Bewm!

There's a few of your pals in my gym..swhy i can't get on the fucking equipment half the time,the bone idle bastards!
11-15-2017, 06:14 PM
Chicagotarsier

Depends on your conditioning and your goals. I do 10 x 10 at 70 percent 1repmax. 60 seconds rest between sets. This is during my 6 weeks GVT twice a year. Off GVT I do 3x10 @80 percent. 45 seconds between sets. So relaxing compared to the 10x10. This is bench work.

My lesser muscles like biceps require 90plus seconds between sets.

Tertiary exercises like shoulder day lateral raises get a bit more time because they are the sixth exercise and I am winded and hurting.

For me any time between sets is ok as long as you don't violate gym ethics.....

You gonna use that bench or fk on your phone all day
11-16-2017, 04:46 PM
Nogbad the bad

Quote:

Originally Posted by Chicagotarsier

Depends on your conditioning and your goals. I do 10 x 10 at 70 percent 1repmax. 60 seconds rest between sets. This is during my 6 weeks GVT twice a year. Off GVT I do 3x10 @80 percent. 45 seconds between sets. So relaxing compared to the 10x10. This is bench work.

My lesser muscles like biceps require 90plus seconds between sets.

Tertiary exercises like shoulder day lateral raises get a bit more time because they are the sixth exercise and I am winded and hurting.

For me any time between sets is ok as long as you don't violate gym ethics.....

You gonna use that bench or fk on your phone all day

Ha! gym ethics...in the gym i use,there are rules on BIG posters on the walls.
Use of phones not allowed...i'm about 1 of half a dozen who don't,every fucker else does.No padlocks to be left on lockers overnight,or they
will be forcibly removed...i'm just about the last one out,every evening...hardly any lockers not padlocked.No gym bags in the exercise area.
Loads of them accompanying their owners round the equipment...maybe i'm just unlucky to choose a gym where all the village idiots work out!
11-17-2017, 09:58 AM
Ashop

Quote:

Originally Posted by Couchlockd

5 mins between sets is ridiculous

I have to agree,,even lifting at my heaviest,,and training for powerlifting my max break was 3 minutes.
11-17-2017, 10:46 AM
ghettoboyd

I personally don't like the muscle I'm working to loose its pump before the next set so my breaks are as long as it take for my training partner to do his set maybe 2 min...