I was wondering how much rest between sets do you take? I take 120sec b/c that's worked-out fine but I'm wondering if anyone does less. Also, I usually ramp up sets by 10-20lbs from 70% 1RM till I can barely get in my last rep of the last set which is usually 4-6 sets b4 I do clusters. I figure the intesity would be sufficient & I don't want to jump straight to heavy & end up doing only 2 sets. I was wondering if that's how you guys ramp up or if some do it differently b/c sometimes it takes long & I decide to cut some easier exercises like dips/ chins down to 3 sets. Does that make sense. I focus on ramping for major muslce group exercises like dead, bench & squat then cut down for more isolated exercises.
Sounds fine to me, the bigger lifts will work your smaller muscles also so cutting down sets on isolation exercises would be fine. Also 120 sec is fine between sets, as Dan says in the program that you can have 2 minutes max. Just make sure the rest between clusters is 30 seconds max
Last edited by Deja; 06-10-2010 at 05:09 PM.
Not second-guessing you, but where does he say that? Because in the program it says:
On this you have to listen to your body, autoregulate, but I put a hard stop of two minutes between ramping sets and thirty-seconds between clusters. If you’re on fire that day, make the rest periods as short as you want to.
I can't remember where I read it and I may even be mistaken. I'm certainly not going to go searching for it.
Like I said, if I am using a big weight on a big lift that is my true 6 rep max, I will need more than 30 seconds between clusters or I will fail. When I'm squatting close to 400 lbs for 6 reps, there's no way I'm jumping back under there in 30 seconds. If I'm curling 125 lbs for 6 reps, which is my 6 rep max, I can easily jump back in there in 20 seconds.You are welcome to wait for Daniel's answer, he might be more strict about the rest periods.
There's some wiggle room. Of course I have to write specific guidelines but for each individual there's a different level of conditioning, wildly different strength levels and I cannot legislate for all eventualities.
OR is correct, a 400lb squat places very different demands on the body than a 200lb squat. Someone who's squatting 400lbs is likely to be a lot more in tune with his/her body than a 200lb squatter and therefore able to make the necessary tweaks to rest periods to make the program work for them.
In the end most should follow the guidelines. Those that have more experience can play around a bit - but that's not something you can write in an article because everyone likes to think they're experienced and advanced. OR's recommendations are about right.
FWIW, the article says this:
Last edited by J.C.; 06-18-2010 at 06:33 AM.
Last edited by Kiff; 06-18-2010 at 10:20 AM. Reason: Spelt Off wrong cause im a twit
A Westside journal.
'There are no layby's on the road to strength'
'The greatest pleasure in life is achieving things people said you could not achieve'
'He who makes a beast of himself gets rid of the pain of being a man'
Ok good to know, might be handy for the future
Do you guys actually use a stop watch or do you just feel it out?
There's a clock on the wall near the chin-up bar. For everything else I estimate. 1 deep breath = about 2 seconds.
If you've never actually timed yourself then you'll be surprised how over/under you are on your estimations. Just like calorie counting, if you've never done it, you should just to get a frame of reference.
Agreed. I was quite surprised when I started using a timer at how quickly 1:30 goes by. But it really makes my time in the gym more productive and efficient.
Just get a digital kitchen timer, I got one at Target for 7 bucks.
Last edited by Bosch232; 06-19-2010 at 07:29 PM.
"A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis
Since starting HCT-12 i've tried to keep the same rhythm...
When benching I do my 6 set, sit up, count to 8, lay back and do 2, then repeat.
For squatting I count to 15 and do my clusters. Up to about 240 on squats I was able to count to 8 but after 255 I'm still panting like a little girl by 8... the 15 works though. I figure by the time I get back under the bar, get set and derack it, i've probably taken 30 seconds total with counting to 15 included...
Last edited by SplitQuick; 06-21-2010 at 02:44 PM.