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  1. #1
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    Rest period

    I performed a search for this but strangely didn't get any hits.

    What would you say was a good rest period between sets.

    I've seen different opinions.

    Some say no more than 45secs otherwise the muscle doesn't get as good a workout.

    Others say 2mins, so that the muscle is recovered and ready to lift at full strength again.

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    Quote Originally Posted by robousy
    I performed a search for this but strangely didn't get any hits.

    What would you say was a good rest period between sets.

    I've seen different opinions.

    Some say no more than 45secs otherwise the muscle doesn't get as good a workout.

    Others say 2mins, so that the muscle is recovered and ready to lift at full strength again.

    It depends on your goals and the intensity you are working at.

    I usually go somewhere between 30-90sec. If I am working on a max attept or really working on my strength I will go somewhere between 2-5min.
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    1-3 min.....the 45 sec or shorter is 100% bull shit if you want power and size IMO.
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    Quote Originally Posted by ForemanRules
    1-3 min.....the 45 sec or shorter is 100% bull shit if you want power and size.

    30-60 is great for hypertrophy since it will help to induce a specific hormonal response.

    30-60sec can also work for some power exercises depending on the goal.....power-endurance, depenidng on the intensity.

    10-20sec can be great for heavy cluster sets.
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    Quote Originally Posted by P-funk
    30-60 is great for hypertrophy since it will help to induce a specific hormonal response.

    30-60sec can also work for some power exercises depending on the goal.....power-endurance, depenidng on the intensity.

    10-20sec can be great for heavy cluster sets.
    Please don't ban me for disagreeing with you.
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    Quote Originally Posted by ForemanRules
    Please don't ban me for disagreeing with you.

    you can disagree with me. I don't care. Lots of people disagree with me. It is impossible to agree 100% with most people in this industry as everyone has their own views. This is just how I train my people. You can do things differently if you want.
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    Quote Originally Posted by P-funk
    you can disagree with me. I don't care. Lots of people disagree with me. It is impossible to agree 100% with most people in this industry as everyone has their own views. This is just how I train my people. You can do things differently if you want.
    I do 15-30 seconds rest but only when I alternate muscle groups.
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    In general, when performing lifts at a very high intensity and focusing on strength, 3 minutes or longer is good to insure full regeneration of the phosphagen energy system.

    When looking for hypertrophy, I say anything from 30-120 seconds is pretty reasonable.
    The only time it's bad to feel the burn is when you're peeing...

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    Ok, thanks guys.

    I am going for hypertrophy so I guess 45 secs is ok.

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    Quote Originally Posted by robousy
    Ok, thanks guys.

    I am going for hypertrophy so I guess 45 secs is ok.
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    Quote Originally Posted by P-funk
    30-60 is great for hypertrophy since it will help to induce a specific hormonal response.
    P-funk, might you be able to point me to someplace that provides more details on this?

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    Quote Originally Posted by garethhe
    P-funk, might you be able to point me to someplace that provides more details on this?

    Off the top of my head, on the internet, I don't know. You may want to do a search at pubmed.com for some studies. I know it has been studied and proven many times over. I believe the NSCA recommended 30-90sec for hypertrophy work and they have a whole bunch of studies and references for that.
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    For most all my sets I use very short rest intervals and I work with 90%+ on just about every working set. Basically I take a short walk of about 20 yards or so in a circle back to the bar. Then I go again. When going for PRs I take longer but still not anywhere close to five minutes. Most likely just because I'm young, but it's been working.
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    Quote Originally Posted by P-funk
    you can disagree with me. I don't care. Lots of people disagree with me.
    No they don't.














    My parameters are 30 sec for muscular endurance, 60 sec for hypertrophy, 120+ sec for power/strength, I typically need less than 180 sec for power, a little more for strength.
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    Quote Originally Posted by Squaggleboggin
    For most all my sets I use very short rest intervals and I work with 90%+ on just about every working set. Basically I take a short walk of about 20 yards or so in a circle back to the bar. Then I go again. When going for PRs I take longer but still not anywhere close to five minutes. Most likely just because I'm young, but it's been working.
    You would still achieve a much more full recovery of your phophagen energy system, the primary energy pathway during high intensity lifting, if you were to wait longer.
    The only time it's bad to feel the burn is when you're peeing...

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  16. #16
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    Quote Originally Posted by CowPimp
    You would still achieve a much more full recovery of your phophagen energy system, the primary energy pathway during high intensity lifting, if you were to wait longer.
    I usually just go by how I feel - sometimes I wait longer, sometimes I don't. If going for 1RM, I wait much longer than for sets of 90%+. Would this mean that if I had greater RIs I would most likely be able to move more weight during my sets and perhaps during my maximum attempts?
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    Quote Originally Posted by Squaggleboggin
    I usually just go by how I feel - sometimes I wait longer, sometimes I don't. If going for 1RM, I wait much longer than for sets of 90%+. Would this mean that if I had greater RIs I would most likely be able to move more weight during my sets and perhaps during my maximum attempts?
    Yessir, especially when working at a 90% intensity level or higher as you often do.
    The only time it's bad to feel the burn is when you're peeing...

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    I've always gone for the ~90 seconds rest except for the really intense exercises like squats.

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