Shorter rest intervals

[JJFigure]

When I first started training using 1 minute rest intervals for multi-joint movements and 40 second rest intervals for isolation work, I hated it, mainly because I had to drop all my weights. I have to admit, I felt like a weenie.

However, I absolutely love it now and don't want to go back to longer rest intervals - ever. My poundages did go back up, and you get such an intense lift when you use shorter rest intervals. Your heart rate is just coming down from the last set when you have to jump back into it again. Not only does your overall lifting time decrease, but you also stay more focused. You don't have time to get distracted - you keep an eye on your watch and are thinking about the next set. Plus, no one bothers you - I pace back and forth, continually glancing at my watch between sets, and people just leave me alone. You also don't need to share your equipment - I just say no - my rest intervals are too short. It may be rude, but it works.

And the best part is everytime I finish a lift, I walk away from the gym thinking "Damn, I love lifting!".

 

[The Ranger]

You sound exactly like me...no more than 1 minute to 1 minute and a half between sets...I pace back and forth watching the clock tick away...The pumps are full, no distractions, and you can really have an intense workout in very little time....

Ranger

 

[newgirl-chargeback]

At first I did hate them as well..but firstly I am time restricted and secondly, I work out with the hubby and he insists on it more often than not.

And yes JJ -- one does walk away with that -- I love lifting feeling too.

 

[makedah]

So, waiting 1 minute (or 40 seconds) between sets is shorter than what? What I mean to say is, how long were you waiting between sets before and/or how long were folks suggesting that you wait between them?

I wait between 30-45 seconds on most things. But on max effort, I wait more like 2 minutes or I feel I'll pass out. Sometimes that time includes changing the weight, sometimes it doesn't .

 

[Realgains]

You should do both at some time during the year really....some times, maybe the majority, it is best for the bodybuilder to limit rest periods somewhat to increase intensity, but I wouldn't get carried away with that either. 90 seconds rest for smaller groups and 3- minutes rest after squats for example is pretty quick training.

At other times you should train with lower reps of say sets of 5 and rest long between sets, like 3-5 minutes, depending on the exercise. In this way you can focus more on pure power.

The most important thing is to always be focused upon adding small to tiny amounts of weight to the bars each week. This progressive over loading is the GOLDEN FLEECE of any really successful training program. If you are not adding a little weight to the bars on a consistent basis then you are doing something wrong.

As the going gets tough in a training cycle the weight increments get very small but even a 2 pound gain per week on the squat for reps and a 1 pound gain on the bench for reps is good progress once things get tough. I have very tiny weights .5 pounders that I tie to the bar with a piece of velcro for curls and keep the .5 pound per week progression going for as long as I can.
www.fractionalplates.com

RG

 

[makedah]

Thanks realgains - I'll no longer feel a twinge of guilt about taking my sweet time between sets of heavy moves.

And hey, I got my fractional plates from PDA two days ago! I was going to post a thread to see who else uses them. I'm hoping they'll help my shabby bench press.

 

[slinky]

When you your weights begin to increase in pounds, you're going to appreciate a slightly longer rest interval. When performing power cleans, I will perform a set, and my rest is long enough for my boyfriend to perform his set, etc. It's obviously longer than a minute, but in no way has it affected our training intensity.

You know, I just don't like sitting down in between sets. I see sooooo many people who do. Whassup w/that? Just a peave

Anywhoos, just stay focused in between your sets, don't count the minutes, make sure you're ready (mentally and physically) and perform your next set. I find that people pay too much attention to the clock and not enough attention on maintaining that focus. Sorry, just really into that "Zen" of bodybuilding......

 

[Friscochick]

I agree JJ...

During the week, i usually do supersets, so the blood is constatnly going. Not to mention i dont have a choice! LOL i dont have time... Everyone in my gym constanly want to jaber away.. So i find that shorter rest intervals are better all around. It does take some getting used to when your trying to go heavy though..


but once you do it's like your adrenaline rush is at it's best.

 

[JJFigure]

Oh, I lift heavy - don't get me wrong. I just seem to be able to keep the intensity better with shorter rest intervals. Once you get your body adjusted, you can train very heavy with short rest intervals. My competitive PL friend uses 1 minute rest intervals too, and he's using A LOT of weight. Much more than me.

Although after reading that thread about CNS, I do agree with RealGains you should occasionally do a longer rest period workout. I just really don't enjoy them anymore - I'm really antsy between sets - just want to get back to work.

 

[wilson6]

You need both. Training light and fast all the time will limit progress. You either fatigue from a cardiovascular or central standpoint before you actually recruit all the motor units and muscle fibers. There should be times when rest breaks are longer with compound movements on heavy days, then short rest breaks on light days with less weight. In addition, you increase the risk of injury when trying to move heavier weight with your head spinning because you're winded.

Those cockroach routines usually promote a "throwing" or "swinging" of the weights just to finish the sets. Some of the fitness girls I see at our facilities run around the room from set to set and all they do is move the weight around with momentum. If they actually had to control the weight, they wouldn't be able to move it and if they actually used more weight and focused on form, they would need all the anavar either. The mechanical load would do what they're relying on the drug to do.

W6

 

[JJFigure]

AAAHHH, but we're not talking about training light - we're training heavy. For example, this morning I free squatted 185 for 4x5 (just getting back into it after a month off from squatting, so a little light for me) and did RDLs with 205 for 4x4. Strict form, below parellel squats, the whole banana. Once you get used to it, you can move some weight. And, you get an intense workout and finish your workout before (hopefully) cortisol production kicks in.

Training light is for the injured, the girls, and the elderly - I'm a woman.

 

[valerie]

I'm so glad we got "our" guys back. RG and W6 your input is appreciated.


Slinky-I too do not sit between sets. Especially at what ever station I'm working at. For example I won't hang around the squat rack or bench until my next set. This seems to help me keep focused. When I approach the rack its all business and I step right in to set up.-valerie

 

[wilson6]

"finish your workout before (hopefully) cortisol production kicks in. "

Keep dream'in sunshine.

Your cortisol is probably elevated just getting mentally prepared for that routine

W6

 

[SteelWeaver]

I used to count the seconds between sets, 60, 90, or 120 - I seldom rested longer than 120 for most of last year. Lately, though, I just start the next set when I feel ready - and barely look at my watch anymore. But nowadays my workouts are shorter and more intense, too. And I'm trying to gain, so I figure longer rests won't hurt. If I feel bored, I go do supersets or something. Practice posing, stretch. Ha - I'm super laid back between sets, but like a machine during sets - a wonderful contrast.

And I just can't help it, but I wake up with, enter the gym with, leave the gym with, go to sleep with, dream that I love lifting feeling. (Yup, I plugged it again - hope no-one minds my extended ecstasy trip here ... I know it's been going on a while - just can't help it )