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Unread 05-07-2013, 08:43 PM   #1
Black Hills TJ
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Rest Between Sets

This kind of popped up in another thread and got me thinking...


How much rest is ideal between sets? I try to aim for 30-60 seconds to keep a good pump in the muscles I am working, but I can understand how a longer rest(2-3 minutes) may allow you to lift more, heavier sets. What do you think?

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Unread 05-07-2013, 08:49 PM   #2
tyvanwie
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It really depends what you're doing. Anywhere between 15 seconds and 3 minutes may be acceptable. I don't time myself. I just catch my breath, get psyched up again, and keep going.

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Unread 06-02-2013, 10:01 PM   #3
tucsonzj
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Quote:
Originally Posted by Black Hills TJ View Post
This kind of popped up in another thread and got me thinking...


How much rest is ideal between sets? I try to aim for 30-60 seconds to keep a good pump in the muscles I am working, but I can understand how a longer rest(2-3 minutes) may allow you to lift more, heavier sets. What do you think?
I know this is later, but just for others info. Depends on your goal. But simple way to remember is higher reps=shorter rest times. 12-20 reps should be around 30 seconds. 6-11 reps should be 30-90 seconds (hypertrophy phase) and if you're in the 1-5 rep range anything from 90 seconds to a couple minutes. Good basic guide. It does help to keep the proper rest time between sets as that's going to control your muscle phase and heart rate.
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Unread 06-06-2013, 08:55 PM   #4
BamaJeepman21
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About 2min or however long it takes for the 2 dudes working out with me to go.
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Unread 06-07-2013, 08:48 AM   #5
REDLYNER
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I'm pretty strict with my rest time:
  • 2 minutes between bench press sets
  • 2 minutes between squat sets
  • 2 minutes between leg press sets
  • 1 minute between everything other muscle group sets(back, bi's, tri's, military, non bench chest, non squat/leg press legs)
  • 1 minute rest between station changes.



When maxing out, I'll rest at least 5 minutes between sets/lifts.
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Unread 06-08-2013, 06:58 PM   #6
tucsonzj
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Quote:
Originally Posted by REDLYNER View Post
I'm pretty strict with my rest time:
  • 2 minutes between bench press sets
  • 2 minutes between squat sets
  • 2 minutes between leg press sets
  • 1 minute between everything other muscle group sets(back, bi's, tri's, military, non bench chest, non squat/leg press legs)
  • 1 minute rest between station changes.



When maxing out, I'll rest at least 5 minutes between sets/lifts.
how many reps are you doing on each. If under 13 but above 5 your rest periods are too high for hypertrophy. 60-90seconds max

If your in the 6 to 12 rep range increase your rest time between stations to 2-3 min

You're perfect on the max days rest time, should be between 3-5 minutes depending on your personal abilities.

All the fun things I've learned between the 3 gyms, 1 athletic training facility i've worked at and currently becoming a CPT, Tactical specific trainer and Performance Enhancement Specialist. Love this stuff.
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