Rest for Mass

The Troll · 12-06-2003, 09:05 AM

Just wondering if it is best to rest longer so you can lift more or is it better to rest less in order to fill the burn. When I do high weights and low reps, I really don't feel any burn. I'm tired, but no burn. When I do high reps, I feel the burn, but don't feel like I pushed my muscles like I do with high weights. I recently cut down my rest period on my high weight days and found I really get a burn on my 3rd set and feel extremely pumped.

**Prince** · 12-06-2003, 10:00 AM

you should not always focus your work-out around a pump and a burn.

HoldDaMayo · 12-06-2003, 04:20 PM

Prince, do you think it's possible to strengthen muscles without increasing their size?

The Troll · 12-07-2003, 01:48 AM

Thanks Prince, but when I'm not focusing on P&B, what should I be focused on? Sorry if this is a dumb question.

NickB · 12-07-2003, 11:10 PM

Holddamayo, size does not directly correlate with strength.

**dg806** · 12-08-2003, 08:52 AM

I usually wait several minutes before next set.

HoldDaMayo · 12-08-2003, 04:57 PM

Nick B, I agree, but I'm trying to get at is, how do you strengthen your muscles vs building size?

TheRoyalOne · 12-09-2003, 12:37 PM

I agree with Prince. The pump and burn is meerly the build up of blood and lactic acid in the muscles. I never get a burn when I train my biceps but they are my best developed muscles.

There is a book called "X-Adaptation" by Oliver Wolter. You can get it free at www.x-size.com. They try to sell a program there but the book is free. It talks about the difference between Volume trainig (high reps, low weight) and HIT (heavy weight, low reps) and is only about 54 pages long. It also address the issue of strength vs size.

Monolith · 12-14-2003, 10:51 PM

I dont know the science behind it, but ive always been told that for mass a 30-90s RI is best... but for strength (powerlifting routines), 180-300s.

ponyboy · 12-15-2003, 03:15 PM

Good general rule of thumb is lower RM = more rest required. Therefore if you are powerlifting (2-6RM) you will require longer rest of 3-5 minutes. If you are working in an 8-12 RM range you can go shorter like 30s to 2 minutes max.

View Poll Results: What is the optimal amount of time to rest between sets, for mass gains.
30 secs or less	2	7.41%
30 - 60 secs	4	14.81%
60 - 90 secs	19	70.37%
Whenever I can get myself off the floor	2	7.41%
Voters: 27. You may not vote on this poll

12-06-2003, 09:05 AM	#1
The Troll Registered User Join Date: Nov 2003 Posts: 10	Rest for Mass BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Just wondering if it is best to rest longer so you can lift more or is it better to rest less in order to fill the burn. When I do high weights and low reps, I really don't feel any burn. I'm tired, but no burn. When I do high reps, I feel the burn, but don't feel like I pushed my muscles like I do with high weights. I recently cut down my rest period on my high weight days and found I really get a burn on my 3rd set and feel extremely pumped.
The Troll Registered User Join Date: Nov 2003 Posts: 10

12-06-2003, 10:00 AM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,276 Blog Entries: 25 Photos: 313	you should not always focus your work-out around a pump and a burn.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

12-06-2003, 04:20 PM	#3
HoldDaMayo Just call me Mayo Elite Member Join Date: Oct 2003 Location: Oceanside, CA Posts: 1,917 Photos: 4	Prince, do you think it's possible to strengthen muscles without increasing their size?
	Are you kidding me????

12-07-2003, 01:48 AM	#4
The Troll Registered User Join Date: Nov 2003 Posts: 10	Thanks Prince, but when I'm not focusing on P&B, what should I be focused on? Sorry if this is a dumb question.
The Troll Registered User Join Date: Nov 2003 Posts: 10	"We wear the mask that grins and lies." -Dunbar

12-07-2003, 11:10 PM	#5
NickB Damn, so many new faces. Join Date: Jul 2002 Location: California Posts: 498	Holddamayo, size does not directly correlate with strength.

12-08-2003, 08:52 AM	#6
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 16,918	I usually wait several minutes before next set.
	www.sbmuscle.com

12-08-2003, 04:57 PM	#7
HoldDaMayo Just call me Mayo Elite Member Join Date: Oct 2003 Location: Oceanside, CA Posts: 1,917 Photos: 4	Nick B, I agree, but I'm trying to get at is, how do you strengthen your muscles vs building size?
	Are you kidding me????

12-09-2003, 12:37 PM	#8
TheRoyalOne Registered User Join Date: Dec 2003 Location: So.Cal. Posts: 321	I agree with Prince. The pump and burn is meerly the build up of blood and lactic acid in the muscles. I never get a burn when I train my biceps but they are my best developed muscles. There is a book called "X-Adaptation" by Oliver Wolter. You can get it free at www.x-size.com. They try to sell a program there but the book is free. It talks about the difference between Volume trainig (high reps, low weight) and HIT (heavy weight, low reps) and is only about 54 pages long. It also address the issue of strength vs size.
	"Know your limits... but never stop trying to exceed them." --Anon.

12-14-2003, 10:51 PM	#9
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	I dont know the science behind it, but ive always been told that for mass a 30-90s RI is best... but for strength (powerlifting routines), 180-300s.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

12-15-2003, 03:15 PM	#10
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Good general rule of thumb is lower RM = more rest required. Therefore if you are powerlifting (2-6RM) you will require longer rest of 3-5 minutes. If you are working in an 8-12 RM range you can go shorter like 30s to 2 minutes max.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

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