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 Women's Discussion Board
 How important is "rest time" between sets?
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| Author | Topic: How important is "rest time" between sets? | ||
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Amateur Bodybuilder 
Posts: 158 |
How important is rest time? What and why is the right amount of time. Seems like sometimes you read 60 sec., sometimes 90. I think I take too much time. Should I actually time myself? ------------------ quote:     | ||
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Amateur Bodybuilder
Posts: 100 |
Depends on your goals and what energy system you want to stress. It also depends on how intense your sets are. If its a light day, 30-60 sec between sets is fine. If you do one of my 50 rep sets of leg presses with 700 lbs, then it will take 3 minutes just to peel your ass off the floor, then another 2-3 to get to the next machine if you don't stop in the bathroom first. After an intense set, it takes at least 3 min to recover enough PCr (phosphocreatine) to punch out another set without failing too soon. Even during a set, I tell my clients to pace their reps. For example, lately I changed a part of my leg routine so instead of 50 reps on leg presses, we split it between presses and hacks. For example for the ladies, 25 straight reps with 540 on presses, 30 sec. break, then 25 straight reps on hacks with 180. However, at about 10 reps on hacks things become very unpleasant, I tell my clients to pace their reps (i.e., one rep, take 2-3 breaths, another rep, 2-3 breaths). Its a long-ass set, but they finish the reps and complete waste all the motor units and muscle fibers. If you go too fast, you'll fail due to the build-up of metabolites (H+, lactate, Pi, ADP etc) that will impair contraction or you get too winded and get sloppy. Remember, on a 2-3 minute set, there is a significant aerobic component (i.e., you are getting about 35-45% of your ATP from aerobic metabolism). Cock roach routines never build much mass. A cock roach routine is one where the person runs around the gym from set to set but never recruits all the muscle fibers because they are too exhausted systemically. Kinda like watching a cock roach run around the floor when you surpise it in the middle of night by turning on the light. Same result, it ends up crushed. F1  | ||
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Moderator 
Posts: 1268 |
Brotha F1.....HAHAHAHAHAHAHAHAHAHAHAHAHA. Cockroach Sets...........HAHAHAHAHAHAHAHAHAA. That's one of the funniest things I've heard in a while! ------------------ | ||
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Moderator
Posts: 1678 |
Well, often I will set a heart rate target for my workout pace. If I want to step up the intensity I will do a set whenever my heart rate drops below 130 beats per min. This helps me take a quantitative measurement of my body and when I should do the next lift. If I do big compound movements it naturally takes longer to recover. Smaller isolated exercises will not take as long. But, to keep from over doing it and not letting the isolated group recover, I will super set with a different body part. Sometimes bis with seated calf raises... as an example. And let me tell you, for me, 60 min at 130bpm is a HELL of a workout. Not all the time of course, but I love to change things and "Shock the Monkey" ------------------ Lobo | ||
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Elite Bodybuilder 
Posts: 815 |
This "rest time" will also vary between individuals. My time varies, but I don't like to rest too long. If I'm doing lots of weight, though, I have to take longer. ------------------ | ||
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Pro Bodybuilder 
Posts: 460 |
Lobo - did you just call yourself a "monkey"? ------------------ | ||
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Moderator
Posts: 1678 |
Hummm... well.... not really....but it does sound that way when i re-read it.... Damn, I ain't getting enough sleep - and just think how I'm going to be with when I have a new born around.... ------------------ Lobo |
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posted November 16, 2000 12:47 AM
