Time between sets

Cubed · Wed, March 25th, 2009, 05:31 AM

How long do you leave between your sets?

I ask because yesterday I left about a minute and a half to two minutes between sets - more than usual - and my lifts went so much easier. Kind of obvious.

What are the different effects that time spans between sets have?

J_W · Wed, March 25th, 2009, 05:35 AM

The higher the intensity (i.e. the percentage of your 1RM), the longer your rest times. When I'm doing stuff like 3x5 with high intensity, my rest times are 2-3 minutes. Sometimes I take up to five minutes. When I'm lifting for a cardio effect, my rest times are shorter. Generally, if you're primarily looking to get stronger, you should take as long as you need between sets.

KT Monahan · Wed, March 25th, 2009, 09:39 AM

I'm doing 3x5 right now and am taking at least 2 minutes between sets. My goal right now is making sure I complete each rep.

When I'm doing more volume i.e 3 x 8-10, I do 60 seconds between sets. Do even less time if you want to keep the heart pumping.

HevyMetal · Wed, March 25th, 2009, 02:42 PM

On major lift sets ( 5x2, let's say, where are you going big and heavy), you need time for the ATP to re-influx and also get a bit of a "flush effect" for the blood supply. Doing these, rest times of up to 3 minutes are not uncommon.

Generally speaking, the lighter you lift the shorter the rest times can be....as in Tabata routines....where the weight isn't extreme but you only have 10 seconds rest between sets.

But.....rest times are not written in stone and can be manipulated for effect to a large degree.

On the other hand if you are doing say 8 reps per set and the weight is 65% of your max.....waiting too long between sets is not a good idea.Like if you cranked out that set and went for a break for 5 minutes.......

Mike_Ryan · Wed, March 25th, 2009, 10:07 PM

Depends on the lift. I get an awesome pump if I only have about 45 seconds in between sets, I'll do this for most exercises except compound lifts like dead, squat and maybe bench depending on the weight.

It also depends on your goals, lifting for strength you usually do less reps more weight more time between sets, for size it's usually less time more reps.

kevin_in_ga · Sat, March 28th, 2009, 03:50 PM

I must be unusual here - I only give myself about 15 seconds between sets, and I lift 5-10 reps heavy for each set. My current workout is 40 sets of 5 or 10 reps (depends on exercise), and is usually completed in 22-24 minutes. I average 380-420 calories burned during this time.

Hard? Hell yes - my average heart rate over the 25 minute workout is 148-152 bpm (more than i usually get doing the same time on the elliptical). For someone my age, that is averaging about 80-85% of my max for the entire workout.

dejavued · Sat, March 28th, 2009, 06:29 PM

Quote:

Originally Posted by kevin_in_ga

my average heart rate over the 25 minute workout is 148-152 bpm (more than i usually get doing the same time on the elliptical). For someone my age, that is averaging about 80-85% of my max for the entire workout.

have you ever tried to see if your actual mhr is really that low??

RTE · Sun, March 29th, 2009, 01:15 PM

I throw my vote to 60 sec or less except for 1repmax and powerlifting routines which 3 minutes or more might apply. If you take those long rest periods, don't hog equipment in a gym. Let people work in with you. A lot of people finish a set in a little over a minute.

Mauidude · Sun, March 29th, 2009, 02:10 PM

Quote:

Originally Posted by kevin_in_ga

I must be unusual here - I only give myself about 15 seconds between sets, and I lift 5-10 reps heavy for each set. My current workout is 40 sets of 5 or 10 reps (depends on exercise), and is usually completed in 22-24 minutes.

Wow! Did you mean to say 40 sets? Is that for each exercise or is that total sets for all exercises during your workout? Sounds like a Crossfit type of routine almost. Man, I'd lose track counting to 40 and my heart rate would be off the chart. I'm feeling pretty puny right now doing my 3 sets.

modmaven · Sun, March 29th, 2009, 10:33 PM

Quote:

Originally Posted by dejavued

have you ever tried to see if your actual mhr is really that low??

Derail: Deja, what's an mhr? I gather it has to do with heart rate? Are you suggesting that Kevin in GA's real heart rate max could be higher? I've been wondering the same thing for myself. Is there any good reason why my heart rate max should be lower because I'm 48 rather than 38? I have never gotten that. /derail

As for the poster's point, I agree that if you're focusing on really pushing the weights, give yourself a little extra time (but not more than a few minutes) to recuperate between sets. But if you're also focusing on fat loss, try for a shorter rest. I've started interspersing crunches or some time on the elliptical between exercises to give my muscles a chance to recuperate yet to keep up the heart rate. Best of both worlds.