Rest Periods

[epimetheus]

How long do you typically rest in between sets as a powerlifter?
It was my understanding that short rest periods was what a Pl did(30-40 secs), but I have seen (in a discussion on another board) 4 mins as a rest period as touted being the "Norm". Is this true?

 

[Imnotdutch]

How long do you typically rest in between sets as a powerlifter?
It was my understanding that short rest periods was what a Pl did(30-40 secs), but I have seen (in a discussion on another board) 4 mins as a rest period as touted being the "Norm". Is this true?

Depends where in my training cycle I am. If I am using low weight (as a %age of my max) then I keep the rests short. As the weight gets close to, or beyond, my previous max the rest periods get longer.

 

[endpoint]

rest periods change with the percentage of weights being used, the objective of the "set" and the intensity.

correct me if im wrong:

Heavy maximal work.....up to 5 mins
speed work (ala WSB) 30-40 seconds
repetition between (7 to 12 reps per set) 40seconds to 2 mins
repetition (5-6 reps) over 2 mins.


some advocate using 15 seconds rest on ultra high set work (like when doing 8 sets of 8)

some people recover between sets faster than others.
you might not need a full 5 mins to recover (i find it detremental some time when setting a PR...i lose the intesity and desire to lift after 4 mins)

I might post more when i find the book im looking for.

 

[ZZuluZ]

Depends on Effort and Intensity as well as work capacity and your time frame.

-Zulu

 

[endpoint]

according to a strength coach (who nobody seems to like anymore...charles poliquin....must be the biotech sponsorship???)


set completion time : rest time.

common in america;
from 1 : 5
up to 1 : 30

as long as you recover for the next set...and dont lose the training effect.
i guess its a personal thing....experience, genetics, habits and supplementation

 

[p03t1c]

when my partner is done, i go. even on some of the max effort we do it like this. sometimes i will go through a little prep or what not, but i rarely wait over 3 mins unless i have to make a stop at the bathroom.

 

[b fold the truth]

When doing max singles...I rest as much as necessary.

B True

 

[spatts]

I agree with zulu or endpoint...as if endpoint had merely elaborated on zulu's point. It DOES depend on intensity, etc...but usually I follow about the same guidline that end point poitned out. You have to listen to your body.

 

[Screwball]

Hey, what's up Epi? Good to see you posting again.

I agree with the previous posts. When using maximal weights it may take 5-6 minutes for you to recover between sets. When using sub-maximal weights I usually try to hit my sets as quickly as possible but not at the expense of technique.

The rest duration examples that Endpoint defined are excellent.

Keep hitting it hard, Epi.

 

[benchmonster]

When doing accessories, we rest a very short period of time. When I do my speed workouts, I am always alone (sniff, sniff) and I keep an eye on the clock. I am very strict about a 45 second rest period.

On M.E. day, I don't pay that much attention, we just basically go after the other guy is through, provided we have caught our breath.

Try and keep the rest periods short, is a good rule of thumb.

B.