Rest times for growth

[SuperLift]

What are everyone's thoughts about rest times for muscle size? 30 seconds? 60 seconds? 2 minutes? I used to take about 2 minutes and just recently switched to 40 seconds timed to a tee. Wow, at first I had to drop the weight significantly or I'd only be getting 2 reps per set, but after getting used to it I liked it. A couple months later I've noticed a positive change as far as strength/size goes. How long does everyone else like to rest for between sets?

 

[the_predator]

This is a topic that could be debated forever. 30 seconds for cardio and tone, 2+ mins for strength and power. I mean who really truly knows? Some exercises I only take 30 secs to 1 min others I can go between 2-3 mins. In the end I think you just have to listen to your body and know when to go again.

 

[SuperLift]

Indeed, it could go on forever. I was reading some articles from Ben Pakulski, which is what got me to shorten my rest times to 40 seconds. Of course squats/deads I give about 2x as long

 

[Powerlifter94]

everyone is diffrent and will respond diffrent. I think you just have to learn to listen to your body and learn what works for you

 

[ElitePeptides]

I like my long rest times

 

[jrock00123]

Rest is a variable just like load, volume, and frequency. Decreasing rest periods over time is called "density" training. Look into writings by Charles Stanley if you're interested in this.

 

[Sebaco2011]

About 1 min for me, 1 min rest between squats is KILLER and it brings a whole new level of pain.

 

[dave 236]

The biggest thing to keep in mind is you want consistency so that the RIs are the same every w/o throughout the training period you're in. If you're varying your loads and rep ranges every few weeks, days, months or what ever you should adjust your RIs accordingly so you can measure your progress objectively. If kept from being a variable it becomes much easier to measure strength or endurance gains for that period.



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[Bigjim5]

Each energy system that is trained requires a different recovery period in order to maximize that energy system. Most people don't even understand energy system training, so it would be impossible to maximize each one.
Time under tension is a key factor in determining the energy system trained. Low rep training(1-5)is primarily using the atp-pc system and that requires about 3-5 minutes to fully recover. So if strength is the goal and you doing 5 x 5, I would suggest a minimum of 3 minutes between work sets.
As the reps get higher and tut(time under tension) gets longer you begin to use the glycolic pathway (basically 8-20 seconds) and you will require a bit less to recover (90seconds to 2 minutes). I believe the oxidative glycolitic pathway is any where from 30 seconds to make 70 seconds and will require about 1 minute rest. Now my exercise science may be a little rusty but I know I'm close here.
Of course, manipulating these times IMO is possibly the important variable for constant progress. But I do suggest sticking with a specific tut and RI to track progress. I'm also a big fan of using non competing exercises to add more volume and total work with fatiguing the same muscles. For instance, you could do a push and a pull movement and a core movement, back to back with minimal rest between exercises but a full rest between circuits. This is great to improve conditioning and fat loss due to the accumulation of metabolic by products.
Instead of changing up exercises ask the time just try playing with tempo and tut.
I hope I got my point across without confusing you? I can't help myself sometimes. I just love this stuff.

 

[Acheron]

Like most things, I think it varies by individual. I typically only rest about 90 seconds between sets apart from my heaviest set. I have found better gains with longer rest periods between sets - which makes sense since I can lift considerably more per set - but time just doesn't allow it on work days.

 

[Anarchy]

^

 

[SuperLift]

More I think about this the more I think about time under tension. I don't think the rest time plays that big of a role in muscle growth. Some I'm sure and of course it's always good to switch things up from time to time, but I would say to focus more on time under tension. How long are you subjecting your muscle to the actual lift. I like to make each set last anywhere from 30-40 seconds if possible.

 

[Bigjim5]

TUT is absolutely a key factor but making sure you get enough rest in between sets to duplicate the set multiple times in order to accumulate enough volume to grow, is just as important. If your resting to little, you will likely get less reps with each successive set and this will decrease the potential total volume of work. However, too much rest will allow for more of a recovery then necessary. This can limit other potential growth factors that are not clearly understood by myself as well as many researchers. It all depends on the goals. But muscle growth can occur with excessive rest periods as long as the appropriate volume and TUT has been met. This is proven by the many who stand around bull shitting, texting, etc. Rather then working. This is my 2 cents along with some knowledge and a ton of experience .

 

[Kenny Croxdale]

What are everyone's thoughts about rest times for muscle size? 30 seconds? 60 seconds? 2 minutes? I used to take about 2 minutes and just recently switched to 40 seconds timed to a tee. Wow, at first I had to drop the weight significantly or I'd only be getting 2 reps per set, but after getting used to it I liked it. A couple months later I've noticed a positive change as far as strength/size goes. How long does everyone else like to rest for between sets?

BigJim5

He provided you some good information.

Let me add to it.

Time Under Tension

The purpose of this is "The Pump", this creates an anabolic environment for muscle growth.

Arterial Blood Flow

This is blood flow from the heart to the muscles.

During an exercise blood is pumped into the working muscles.

Venous Blood Flow

This is blood that flow from the muscles back to the heart.

During a muscle contraction venous blood flow back to the heart is restricted, partially shut down.

Bodybuilding Reps

The reps in a traditional bodybuilding set, 8-12 reps, restrict venous blood flow back to the heart.

Balloon Effect

This is like blowing up a balloon. You blow air into the balloon but don't allow any or very little of the air to escape.

Thus, this creates a balloon like "Pump".

Short Rest Periods

During short rest periods, venous blood flows back to the heart "deflates" your "Pump".

Short rest periods (30-60 seconds) between sets allow you to maintain most of the pump continue to pump your muscle even bigger.

The balloon still remains fairly "Pumped Up".

You continue to blow into the balloon, making it even bigger.

Short rest period between sets allow you to not only keep you pump but make your pump even bigger.

Metabolic Stress

Research shows that "The Pump" created by time under tension produces an anabolic hormonal cascade, triggering muscle growth.

Mechanical Tension

This triggers another part of the growth process. At some point in your training, this type of training is necessary.

It is primarily produced with compound movements (squats, deadlifts, bench press, etc) in which heavy loads, low reps, high sets, and long rest periods are used.

Summary

1) To grow muscle use the bodybuilding method (8-12 reps, 30-60 second rest periods between sets, volume, etc).

2) The muscles also need to be trained with heavy loads, low reps, long rest periods.

Kenny Croxdale

 

[Bigjim5]

Thanks Kenny. I understand there is some type of "Balloon effect" but I believe this has something to do with PH change with in the muscle. Leading to micro tears in the muscle. As the muscle heals, the fibers become thicker and bigger.
There are generally 2 types of increasing muscle size. One is through volume of work leading ultimately to "sarcoplasmic hypertrophy". The sarcoplasm increases in diameter due to the storage of blood, Water, nutrients, glycogen, etc. Then there is myofibril hypertrophy. This occurs mainly through heavy lifting and low reps for many sets. I believe this is where micro tears as well as other adaptive mechanisms meet the demands placed upon them and increase the size of the myofibril of the muscles.
This is why I'm a huge advocate of alternating training intensities, rep ranges and rest intervals.
Just a little info as most do not understand how to even build muscle.

 

[Kenny Croxdale]

Thanks Kenny. I understand there is some type of "Balloon effect" but I believe this has something to do with PH change with in the muscle. Leading to micro tears in the muscle. As the muscle heals, the fibers become thicker and bigger.
There are generally 2 types of increasing muscle size. One is through volume of work leading ultimately to "sarcoplasmic hypertrophy". The sarcoplasm increases in diameter due to the storage of blood, Water, nutrients, glycogen, etc. Then there is myofibril hypertrophy. This occurs mainly through heavy lifting and low reps for many sets. I believe this is where micro tears as well as other adaptive mechanisms meet the demands placed upon them and increase the size of the myofibril of the muscles.
This is why I'm a huge advocate of alternating training intensities, rep ranges and rest intervals.
Just a little info as most do not understand how to even build muscle.

More good information.

Kenny Croxdale

 

[Getbig2]

Great info guys!

 

[murf23]

Great post BigJim and Kenny ...Thanks

 

[THEWIZARDOFKOZ]

Kenny when you speak of heavy loads, low reps and long rest periods, how often should this principle be instituted in the above mentioned bodybuilding principle? Should this be a periodic addition, once every 8 weeks or should this heavy load principle be considered as an entire 8 week or less workout routine?


thanks for the advice

BigJim5

He provided you some good information.

Let me add to it.

Time Under Tension

The purpose of this is "The Pump", this creates an anabolic environment for muscle growth.

Arterial Blood Flow

This is blood flow from the heart to the muscles.

During an exercise blood is pumped into the working muscles.

Venous Blood Flow

This is blood that flow from the muscles back to the heart.

During a muscle contraction venous blood flow back to the heart is restricted, partially shut down.

Bodybuilding Reps

The reps in a traditional bodybuilding set, 8-12 reps, restrict venous blood flow back to the heart.

Balloon Effect

This is like blowing up a balloon. You blow air into the balloon but don't allow any or very little of the air to escape.

Thus, this creates a balloon like "Pump".

Short Rest Periods

During short rest periods, venous blood flows back to the heart "deflates" your "Pump".

Short rest periods (30-60 seconds) between sets allow you to maintain most of the pump continue to pump your muscle even bigger.

The balloon still remains fairly "Pumped Up".

You continue to blow into the balloon, making it even bigger.

Short rest period between sets allow you to not only keep you pump but make your pump even bigger.

Metabolic Stress

Research shows that "The Pump" created by time under tension produces an anabolic hormonal cascade, triggering muscle growth.

Mechanical Tension

This triggers another part of the growth process. At some point in your training, this type of training is necessary.

It is primarily produced with compound movements (squats, deadlifts, bench press, etc) in which heavy loads, low reps, high sets, and long rest periods are used.

Summary

1) To grow muscle use the bodybuilding method (8-12 reps, 30-60 second rest periods between sets, volume, etc).

2) The muscles also need to be trained with heavy loads, low reps, long rest periods.

Kenny Croxdale

 

[SuperLift]

Great info Kenny, thank you.

 

[RickRock1]

My rest times vary depending on my types of training. Depends on intensity, volume, and frequency