How long should I rest between wieght ligting reps?
Also how long should I rest between differen't weighting exersizes?
Does it matter? Do I have to keep going while my muscles are still fatigued or wait till they have rested for a few minutes?
A very very rough guideline.
Don't rest between reps. Rest 3mins between sets on isolation movements and 5mins between compound movements
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
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For me rest seems most crucial when I am doing any barbell press and least crucial when I am doing legs. Like adam said, I like to get about 5 minutes in when I am pressing
I don't believe too many forumites use that much rest while training for size, except for squats.
I probably rest the most between sets out of anyone at my gym, and I rest for at the most 90 seconds before my last set.
Fatigue is your friend.
My 2nd largest friend uses around 30 seconds between sets.
So for example I am doing 2 x 6-8 reps (this is from one of the routines on wannabebig.com), after I do the first set, should I put the bar back onto the holder and rest my arms for like 15 seconds then do the second set?
Or when you say dont rest, does that include that 15 seconds?
Also one other thing, are reps supposed to be done as fast as I can or do I just do them at normal speed (slow)?
I personally dont rest at all between Reps, fast execution and slow (bout 3 secs) back to starting position for the next lift of whatever exersize.
As far as Set's go i generally do 2 min rest for most upper body/isolation lifts between sets, and 3 - 5mins for any Heavy compound lifts eg:Squat's, DL. I also use 3 mins rest betwen different exersizes per muscle group.
Set 1 (rest 2mins) Chest
Set 2 (rest 2 mins)
Set 3 (rest 2 mins)
Set 1 (rest 2 mins) Bench
Set 1 (rest 2 mins) Incline
Set 1 (rest 2 mins) Dips
(No rest, different muscle group)
Set 1 (rest 2mins) Abs
Set 2 (rest 2 mins)
Set 3 (rest 2 mins)
Set 1 (rest 2 mins) Weighted crunch
Set 1 (rest 2 mins) Leg raises
(rest 3 mins)
I dont mean to come accross as condescending, but i thought outlining it may make things a bit easier
He meant dont rest between reps not sets. Also i think if your only having 15 sec rest between sets....that aint anywer near long enough to have let your muscles recover, as shown above i use 2-3 mins others use upto 5 mins...Originally Posted by Mr. Tech
Last edited by Rik-s; 01-08-2005 at 02:08 AM.
For bodybuilding it's recommended you don't rest between reps and somewhere between 1-3 minutes between sets. Why???? You want the lactic acid to flush out of your muscle, but you don't want to loose the pump. After 3 minutes, whether you realize it or not your heart rate, bodily functions etc are all back to normal. Constant hitting the muscle with little rests between sets causes it to adapt to be able to hold more blood and deal with lactice acid better = larger muscles and viens.
For powerlifting rest are usually 5-10 minutes so your body is fully recovered and you are giving your maximum effort once again. The adaptation here is much different.
Example of both would be say Arnold (bobybuilder with short rests) vs. say someone like Hugo Gerard (powerlifter and strengh competitions) or olympic weightlifters) Very different muscles but all moving a lot of weight
Personally I use a strick 1 minute rest between each set, and now find working out with longer rests a wast of time
That seems like more of a rest range for high weight or very low volume routines. I will allow up to 5 minutes when maxing, tops. Otherwise I will wait 1-2 minutes when working with rep ranges of 8-12. But again, it's only a rough guideline.Originally Posted by Adam MacKinnon
I do agree with Adam's statement of not resting between reps. Your reps should be a controlled movement with little to no pausing throughout. That would be ideal. Of course I do a slight pause when squatting heavy. But deads, bench and all other exercises are a constant movement.
Best way to cheat on deadlifts...
Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial
Guessing you meant resting between sets, agreeing with Tim; 1-2 min. should be plenty, but it should be rest time; not wandering about, jawboning etc. Either zone in on thinking about the next set or let your mind go blank, just calm/save your energy to be ready for the next set. Max reps etc. yeah, err on more time like 5 min.
There is some a techinque where a lifter does grind out 6-8 reps of a light/medium weight, pauses or 'rests' maybe 5 seconds or more at the top of the lift & then grinds out 6-8 or so more reps. Again, not something done on too regular a basis & more for the long time advanced lifter.
Rests; again it's something you learn over time what's the most productive for your body.
Just another thing, lets say I have to do 2x8 reps on the bench press.
What do I do if I get half way and I can't do anymore?
Do I make the weight lighter before I train next time?
Do I move onto another set?
Do I just rest (how long?) then continue doing the next half?
if you can only get half your planned reps you should lower the weight and start the set over from scratch after a break of 1-3 minutes. Personally I wait until my arms aren't as tired but not completely "revived" which means my rest period can depend on what exercise, weight and number of reps I just did.
Last edited by LadyLifter; 01-09-2005 at 04:16 PM.
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let's see how much this girl can lift...looking for the strength I know I have...
I rest about 1.5 mins during most excercises. About 3 minutes between squat and deadlift sets. I like getting in and out of the gym in less than one hour.
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