rest time between sets

[louden_swain]

Here is my rule of thumb:

1 minute rest for upper body

2 minutes rest for lower body

 

[Zyglamail]

How would it affect hypertrophy to bump up reps to 10-12, and keep the rest periods to 30 seconds.

I cant quote specifics off the top of my head, but many of the strongest and biggest guys in the world, as well as some clinical studies, will argue that staying with lower reps will be more effective for hypertrophy as well as additional benefits of increasing bone mass as well as tendon and ligament strength and overall joint stability because by using heavy weight (weather using short rest periods or long) your body is continually subjected to extremes with which your body will adapt to. Many also claim that lower reps are safer because of decreased set duration means concentration levels are higher.

 

[WARBIRDWS6]

Here is my rule of thumb:

1 minute rest for upper body

2 minutes rest for lower body

yeah, i agree. although lately even on squats i try for one minute only rest. keep it moving along and get that burn/pump. my heavy squats i think i am going with 2 minutes though next....other than that i do 1 minute.

 

[Tinee Tim]

I cant quote specifics off the top of my head, but many of the strongest and biggest guys in the world, as well as some clinical studies, will argue that staying with lower reps will be more effective for hypertrophy as well as additional benefits of increasing bone mass as well as tendon and ligament strength and overall joint stability because by using heavy weight (weather using short rest periods or long) your body is continually subjected to extremes with which your body will adapt to. Many also claim that lower reps are safer because of decreased set duration means concentration levels are higher.

Good info! I appreciate it.

 

[Mindwraith]

Very good info, I'll start this with all my 5x5's. Just starting the new routine on Sunday so I've gotta determine my 1 rep max first.