Rest Times Between Sets To Build Muscle

[LoneSilver]

What is the best rest times between sets to build muscle? I am a bit confused on this but think I have been doing it like 2 to 3 minutes between sets of heavy compound lifts correct?

LoneSilver

 

[Charm]

1-5 minutes depending on what is needed by your body. Also changing it up will keep the muscles guessing. There is no proven time to be better than others.

 

[stronglifts]

What is the best rest times between sets to build muscle? I am a bit confused on this but think I have been doing it like 2 to 3 minutes between sets of heavy compound lifts correct?

LoneSilver

Depends on your goal.

If you go for max attempts, you should use longer rest (3-5mins).

On speed work, less than 1 mins.

When max strength is not the goal, try doing more work in less time. It's tough at first, but you'll quickly improve.

 

[LoneSilver]

OK sounds good thanks for the replies.

So for muscle building it's best to mix up the times resting correct?

LoneSilver

 

[mrRuckus]

Don't mix them up all the time. "Keep your muscles guessing" is fine but that by no means change sh1t around every 2 weeks.

You can't gauge progress if your rest times are going everywhere. 3 minutes rest last week and 4 minutes rest this week and you get 2 more reps. What does that mean? Sounds like you did worse than last week despite what the 'increase' tells you.


I do 3-4 min for compounds and 90sec - 2 minutes for more isolation types (abs, skullcrushers, curls...). Mostly because bigger compounds take more out of me and i don't want to be in the gym all day waiting 4 whole minutes to do some smaller compound/isolation. I stay with whatever rest time I chose to start with on the exercise's current rotation. Maybe if i drop an exercise for a while and come back to it i'll change the rest time a little. I write the time in my journal and watch the clock.

 

[shaunuk]

Your rest period depends on the routine you're on. Some STRENGTH routines specify 45secs-1min rest time between sets. That's the way they are setup to work.

Otherwise, as long as you need to feel physically and mentally ready for the next set.

-shaun

 

[spesmilitis]

Whenever you are ready for the next set. If it takes more than a few minutes, you might need to work on your conditioning. Or maybe you are doing too much.

 

[Warboss Alex]

You mustn't be thinking of "how to keep my body guessing" - that's magazine talk. Your body is kept guessing by the continually changing load (extra weight on the bar every workout, every other workout, or someway else that's progressive).

Think in terms of this: I have a 200 x 5 deadlift. If I want my back to grow, I need to make this a 300 x 5 deadlift. What is the quickest way to do this? By having 5 min rest periods one week and 1 min rest periods the next? You do an all-out set of deadlifts and then try again in one minute, what's gonna happen? What would've happened if you'd waited til you were ready again? Which method is going to allow you maximal output and efficiency?

To gain strength and size, it's important you do the lifts properly. This means going into a set having felt rested enough. Certain dynamic efforts (a la Westside) do have application in strength training but these are generally very low rep (1-3) and the weight you use will be substantially lower than your true 1-3 rep max - for this reason, it won't work too well.

The answer is, rest until you feel rested. Whether it's one minute or twenty.

 

[LoneSilver]

Thanks Alex, thats good to know as you know I'm no spring chicken.

LoneSilver

You mustn't be thinking of "how to keep my body guessing" - that's magazine talk. Your body is kept guessing by the continually changing load (extra weight on the bar every workout, every other workout, or someway else that's progressive).

Think in terms of this: I have a 200 x 5 deadlift. If I want my back to grow, I need to make this a 300 x 5 deadlift. What is the quickest way to do this? By having 5 min rest periods one week and 1 min rest periods the next? You do an all-out set of deadlifts and then try again in one minute, what's gonna happen? What would've happened if you'd waited til you were ready again? Which method is going to allow you maximal output and efficiency?

To gain strength and size, it's important you do the lifts properly. This means going into a set having felt rested enough. Certain dynamic efforts (a la Westside) do have application in strength training but these are generally very low rep (1-3) and the weight you use will be substantially lower than your true 1-3 rep max - for this reason, it won't work too well.

The answer is, rest until you feel rested. Whether it's one minute or twenty.