Rest time between sets?

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, ianjay, stuward

Post Reply
derok
Rookie
Rookie
Posts: 44
Joined: Thu Apr 19, 2012 10:04 pm

Rest time between sets?

Post by derok » Thu Apr 19, 2012 10:13 pm

Hi,
My goal is to gain muscle mass.

Im doing pyramid workouts with weights.

Something like:
Sets of 15 reps, then 12 reps, 10 reps, 8, 6....

So, the reps are decreasing between sets and the weight of the weights is increasing.

I was wondering, how much time between sets is the ideal time to rest?
Something like 1 minute?

Also, how much time is the maximum that one should rest between sets?


Thanks..

User avatar
Dub
Advanced Member
Advanced Member
Posts: 1142
Joined: Wed Sep 14, 2011 1:40 pm
Location: Lapland, Finland

Re: Rest time between sets?

Post by Dub » Fri Apr 20, 2012 1:27 am

How low will you go? More intensity means more rest.

Typically, the time frame of resting falls between 30 seconds and 10 minutes. Yeah, that's a long scale. It is affected by many factors, including your goals, the intensity and volume...The main reason for your rest is fatique and recovery. You need to rest to recover all the ATP and CP lost in the work set. On longer sets there is also the factor of anaerobic glycolysis, but it's not something that's important now.

If you are staying between 6-15 reps, and your main goal is hyperthrophy, the optimal rest is from 30sec to 2 minutes. Not longer than 2 minutes according to some theories. When going lower reps, say 3-5, the numbers are more loose and go from 3 to 7 minutes easily. Bigger rest times come to play when doing stuff like 2RM and 1RM.

Get the rest of the timeframe (30sec-2min), choose it by feel. The point in hyperthrophy is to fatique and seriously overload the muscle with work. If the set feels a bit light and not that bad, take rest for only a minute or under. If it's like hell, then take two minutes. Don't take your sets to failure, leave one on the tank. Failure training is appropriate in some points, but not on the long run. If you fail on the last sets after 2 minutes of rest, you got too much weight.
Physical Preparedness Coach
Co-Owner of UniFit Oy.

derok
Rookie
Rookie
Posts: 44
Joined: Thu Apr 19, 2012 10:04 pm

Re: Rest time between sets?

Post by derok » Fri Apr 20, 2012 4:52 am

Dub wrote:How low will you go? More intensity means more rest.

Typically, the time frame of resting falls between 30 seconds and 10 minutes. Yeah, that's a long scale. It is affected by many factors, including your goals, the intensity and volume...The main reason for your rest is fatique and recovery. You need to rest to recover all the ATP and CP lost in the work set. On longer sets there is also the factor of anaerobic glycolysis, but it's not something that's important now.

If you are staying between 6-15 reps, and your main goal is hyperthrophy, the optimal rest is from 30sec to 2 minutes. Not longer than 2 minutes according to some theories. When going lower reps, say 3-5, the numbers are more loose and go from 3 to 7 minutes easily. Bigger rest times come to play when doing stuff like 2RM and 1RM.

Get the rest of the timeframe (30sec-2min), choose it by feel. The point in hyperthrophy is to fatique and seriously overload the muscle with work. If the set feels a bit light and not that bad, take rest for only a minute or under. If it's like hell, then take two minutes. Don't take your sets to failure, leave one on the tank. Failure training is appropriate in some points, but not on the long run. If you fail on the last sets after 2 minutes of rest, you got too much weight.
Really nice info. Thanks.

Post Reply