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How long should you rest in between sets?

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  • How long should you rest in between sets?

    When I squat I rest about 6 minutes in between sets. When I hit all of my reps, and add weight on the next workout, should I also decrease my rest time?
    Should I aim to rest as short as possible while still hitting my reps?
    well then

  • #2
    You should go for between 2 and 5 minutes.

    6 is too much.

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    • #3
      Originally posted by The Return of Dado View Post
      You should go for between 2 and 5 minutes.

      6 is too much.
      The SS book says up to 7 minutes
      well then

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      • #4
        Hey
        7 mins is a good starting point, but with any exercise the muscles become superbly good at performing over time. Reducing the rest allows for elevated intensity of workout to further progress. No less than 2 mins rest, however you can go down from 7 for sure
        Perky x

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        • #5
          No one here can tell you how much rest you should be getting outside of the general recommendation of 3-7 minutes or so. The key thing is that you're still keeping the quality up between sets.

          Starting Strength is a strength programme (although people frequently forget this). Your aim is to lift more not rest less.
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          • #6
            Originally posted by Coach Palfrey View Post
            No one here can tell you how much rest you should be getting outside of the general recommendation of 3-7 minutes or so. The key thing is that you're still keeping the quality up between sets.

            Starting Strength is a strength programme (although people frequently forget this). Your aim is to lift more not rest less.
            Coach Palfrey has the right of it here. A lot of it depends on program objectives. Pure strength programs generally use more rest in between sets and lower reps per set, other protocols oriented towards things like bodybuilding or muscular endurance may use more reps per set and/or shorter rest periods.

            For my strength work(Deadlift/Squat/Bench/Overhead Press), average rest between sets for me is probably 4 minutes. If I'm doing bodyweight work, I typically use shorter rest intervals, or sometimes superset things - for instance, alternating pushups/dips with chin-ups/pull-ups.

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            • #7
              Depends on the intensity at which your working at.

              100% ( 1 rep max) - 5-10 minutes

              90% ( 3 rep maz) - 4-5 minutes

              80% (8 rep max) - 3 minutes

              70% (12 rep ax) - 1-2 minutes

              60% (15 rep max) - 1 minute

              These are just guidelines and will change according to the individuals metabolic state, muscle fiber composition, training level etc.

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              • #8
                Typically my rests in between are just enough to catch my breath, so under 30 seconds

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                • #9
                  As Coach points out, it depends a lot based upon your personal factors (which we have no idea about). Therefore, your question is a bad one.

                  A better question may be: "What is the minimum amount of rest do you need to perform at the desired potential?" In this case, since I believe you are following SS, it would be how much rest between sets do you need to perform the 3 working sets of 5 reps each? And I doubt anyone else would be able to answer it for you (due to your body composition and so on). However, you should be able to figure out an answer for yourself. What rest periods have you tested (and by tested, I mean actually measured using a time keeping instrument)? Have you recorded the results of various tests? Doing so will start you down the road to figuring out the answer for yourself.
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                  • #10
                    Martin says 3-5 for strength.

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                    • #11
                      If you're doing SS, what does the book say?

                      Heavier weights will require more recovery; you'll need more rest between deadlift sets than power cleans. Between warmup sets, just enough time to load the bar. If you hit your target on set 1, and miss 1 rep on set 2, you're not resting long enough. If you're not consistently adding weight to the bar at this stage, you're not eating enough.

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                      • #12
                        It really is down to personal recovery abilities, and your goals, as others stated. If you are doing sets for reps in the higher range (up to 20) then 2-3 minutes is a decent guideline. Strength training as oppossed to aiming for max muscle growth means low sets and more rest. Higher reps should see you resting less, but it is down to your body and how well you recover between sets.

                        But as you keep going you should try to reduce the amount of rest to create a deeper inroad if the goal is muscle gain.

                        But hey, go for 1 set of 20 reps using rest pause training and you won't need to worry about rest between sets, 1 set will see you wiped out anyway
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