How many min u guys wait??, i usualyl wait 1 min but i notice i have hard time doin 2nd set for 4 reps
ex: 75lbs curl 6 reps and 80 2 reps only
Recovery Time
Moderators: Ironman, Jungledoc, parth, stuward
Thomas, from your post I am assuming you are talking about recovery time between sets. Well, that's going to vary, based on your loading parameters: i.e % 1 RM, , reps, etc. It boils down to how much time it will take for your CNS (central nervous system" to recover. In many texts I have read, there is a basic guide, but keep in mind, they do vary by individual.
For weights in the 70% 1 RM, with reps over 10, 60 sec or less should work. For weights around 75% ! RM, 8-10 reps should work, with around 69-90 sec rest. For 6-8 reps, with around 80 % 1 RM, 2-3 mins should work: and with absolute strength in mind, 85% 1 RM and up, 1-5 reps, try 3-5 minutes. Kweep in mind, it's just a general guide, and you wil have to adjust according to your own responses, adaptations.
Tim
For weights in the 70% 1 RM, with reps over 10, 60 sec or less should work. For weights around 75% ! RM, 8-10 reps should work, with around 69-90 sec rest. For 6-8 reps, with around 80 % 1 RM, 2-3 mins should work: and with absolute strength in mind, 85% 1 RM and up, 1-5 reps, try 3-5 minutes. Kweep in mind, it's just a general guide, and you wil have to adjust according to your own responses, adaptations.
Tim
I've found that different muscles respond differently to rest times. It clearly varies from person to person, but this is what I've found.
Biceps take longer to recover. I feel they take the longest amount of time to recover because all the sets done after the first one seem much harder.
Calves take very little time to recover. When my calves are burning and feeling like they are on fire, all I need is about a 6 second rest for it to go away and I can do a bunch more calf raises.
Pectorals take a moderate time to recover. Each succeeding set is more difficult but no as much as it is for biceps.
Biceps take longer to recover. I feel they take the longest amount of time to recover because all the sets done after the first one seem much harder.
Calves take very little time to recover. When my calves are burning and feeling like they are on fire, all I need is about a 6 second rest for it to go away and I can do a bunch more calf raises.
Pectorals take a moderate time to recover. Each succeeding set is more difficult but no as much as it is for biceps.
Since Vok brought up specific muscles I thought I would make a list that covers all of the muscles. These are not absolute truths but observed trends among the majority of lifters.
From recovering the fastest to the slowest.
Calves (longer from nervous system work but traditionally weightroom stuff usually does very little)
Abs
Arms
Chest
Upper Back
Quads, Hamstring, Glutes
Lower Back
Grip work can take its toll rapidly if some tolerance is not developed. A general rule is that smaller muscles recover the fastest. The higher percentage (relative 1 rep max) of weight lifted the longer it takes to recover. Be careful of lifts that use arms as the combined workout can make them seem to take longer to recover. Example, doing heavy rows really works the biceps so you may think they take a longer time to recover. This is true when they are used as a synergist in the rowing movment. When used in a bicep isolation exercise, such as curls, they usually recover faster.
That's it!
From recovering the fastest to the slowest.
Calves (longer from nervous system work but traditionally weightroom stuff usually does very little)
Abs
Arms
Chest
Upper Back
Quads, Hamstring, Glutes
Lower Back
Grip work can take its toll rapidly if some tolerance is not developed. A general rule is that smaller muscles recover the fastest. The higher percentage (relative 1 rep max) of weight lifted the longer it takes to recover. Be careful of lifts that use arms as the combined workout can make them seem to take longer to recover. Example, doing heavy rows really works the biceps so you may think they take a longer time to recover. This is true when they are used as a synergist in the rowing movment. When used in a bicep isolation exercise, such as curls, they usually recover faster.
That's it!
