Shorter rest times better for gains?

groovyguy · 06-01-2006, 04:29 PM

I'm training for size as opposed to strength and it was always my belief that for compound exercises like pull ups, bench press and squats that a rest period from anywhere between 2 and 5 minutes (to recharge but not pamper your muscles) was best for gains, but I've found loads of articles like this: http://www.bodybuilding.com/fun/topicoftheweek11.htm all over the net. The thing is, I remember trying this out months ago, and on the bench press, rather than doing a good solid 7 reps each time, with a poxy 90-120 second break, my bench reps went from 7 to 5, 5 and then a measley 4 on the last set - imagine what squats would be like with a 2 minute break?

So what's everyone's take on this? Maybe I should lower the starting weight and do this, e.g. 4 sets of 55-60KG as opposed to 65KG, or lower the weight as I progress to do the same amount of reps, e.g. 65, then 62.5, then 57.5 then 55... or just plough on at 65KG with reps getting lower?

crazycal1 · 06-01-2006, 04:59 PM

i have as much rest as i need in between sets-always keep the reps the same-and always add weight to the bar-however small the amount-i must buy some fractional plates soon

devilsquest · 06-01-2006, 05:01 PM

yep i always rest anothe to do my set reps

Andy1981iron · 06-01-2006, 05:04 PM

Everyone is different. Some people need a minute, some 2.

I need quite long rest periods, usually 3 minutes of so.

devilsquest · 06-01-2006, 05:06 PM

i must be good then only need a good 40 seconds lol all ways been a fast person recovering

Nick500 · 06-01-2006, 05:12 PM

i go up to 10 minutes when working in the 2 - 3 rep range, like deadlifts

just wait as long as you need, as i've said many times if your training CV in the weights room you've got your priorities in the wrong place

Nick

zx9rjas. · 06-01-2006, 10:27 PM

It has been said the 8-12 rep range for mass need between 45-90 seconds

6-8 usually 2-3 mins
and below that like 3 reps is about 5 mins

This is the time for the muscle to refuel itself

razg · 06-01-2006, 11:18 PM

Solid advice from nick/J - but if you're going for longer rests, make sure you don't let muscles get cold - blood in the muscle is the best measure against injury.

And if you're going for fat burning, keep the rests low, as that'll raise your BMR significantly.

groovyguy · 10-01-2006, 06:03 PM

Quote:

Originally Posted by zx9rjas.

It has been said the 8-12 rep range for mass need between 45-90 seconds

6-8 usually 2-3 mins
and below that like 3 reps is about 5 mins

This is the time for the muscle to refuel itself

The thing is, this article claims that allowing it to refuel is BAD for the muscles in terms of size gains.

Quote:

...one of the key factors in how much muscles grow is the amount of anabolic hormones your body produces after weight training (McCall et al, 1999). Short rest periods of between 1 and 2 minutes cause a greater release of these hormones than longer rest periods (Kraemer et al, 1991; Kraemer et al, 1990).

Short rest periods also cause other muscle-building bonuses like increased lactate production and blood flow to the targeted muscles (Kraemer, 1997; Kraemer et al, 1987). Don't laugh about the blood flow bit. I know it sounds like old-school "pump" talk. But it's been shown that the increased blood flow to your muscles helps the protein get there quicker (Biolo et al, 1995).

Muscle fatigue, caused by lactate production, has also been implicated in short-term strength gains and significant hypertrophy (Rooney et al, 1994).

I'm really lost now, are you saying we should allow them to refuel?

Also, if we shouldn't and therefore put it under extra strain, if it hasn't fully refuelled, isn't it a given that it obviously won't be able to put out as many reps at the same weight? Therefore should I start off with high reps like 12 and allow them to go down a bit whilst only resting for a max of 2 minutes?

SoulCard · 10-01-2006, 09:24 PM

...lemme see if i can help...

first, stop reading every article and believing that it is right...im not saying dont do research, but i am saying that many of those articles are written by "ghost writters" and not bodybuilders...and what works for one person may not work for you so...

second, try some different stuff out...try going with heavier weights and lower reps for 2 months, try the opposite for two months, try having longer rest in between sets for two or three weeks, try having shorter rest for a little bit...

dont be afraid to experiment a little to find what it is your body needs to grow and recover, but don't pin it all on any one source...unfortunately there is no one method that will work for everyone...

06-01-2006, 04:29 PM	#1 (permalink)
groovyguy Under Construction Join Date: Jul 2005 Location: Wakefield, UK Posts: 73 Rep Power:	Shorter rest times better for gains? I'm training for size as opposed to strength and it was always my belief that for compound exercises like pull ups, bench press and squats that a rest period from anywhere between 2 and 5 minutes (to recharge but not pamper your muscles) was best for gains, but I've found loads of articles like this: http://www.bodybuilding.com/fun/topicoftheweek11.htm all over the net. The thing is, I remember trying this out months ago, and on the bench press, rather than doing a good solid 7 reps each time, with a poxy 90-120 second break, my bench reps went from 7 to 5, 5 and then a measley 4 on the last set - imagine what squats would be like with a 2 minute break? So what's everyone's take on this? Maybe I should lower the starting weight and do this, e.g. 4 sets of 55-60KG as opposed to 65KG, or lower the weight as I progress to do the same amount of reps, e.g. 65, then 62.5, then 57.5 then 55... or just plough on at 65KG with reps getting lower?

06-01-2006, 05:12 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,227 Rep Power:	i go up to 10 minutes when working in the 2 - 3 rep range, like deadlifts just wait as long as you need, as i've said many times if your training CV in the weights room you've got your priorities in the wrong place Nick ______________________ - Obsession is what lazy people call dedication -

06-01-2006, 10:27 PM	#7 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 696 Rep Power:	It has been said the 8-12 rep range for mass need between 45-90 seconds 6-8 usually 2-3 mins and below that like 3 reps is about 5 mins This is the time for the muscle to refuel itself ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

10-01-2006, 09:24 PM	#10 (permalink)
SoulCard Legend Join Date: Sep 2005 Location: USA Posts: 818 Rep Power:	...lemme see if i can help... first, stop reading every article and believing that it is right...im not saying dont do research, but i am saying that many of those articles are written by "ghost writters" and not bodybuilders...and what works for one person may not work for you so... second, try some different stuff out...try going with heavier weights and lower reps for 2 months, try the opposite for two months, try having longer rest in between sets for two or three weeks, try having shorter rest for a little bit... dont be afraid to experiment a little to find what it is your body needs to grow and recover, but don't pin it all on any one source...unfortunately there is no one method that will work for everyone... ______________________ Look Here before you ask!... http://www.musclechat.co.uk/search.php Steroid Sticky Here... http://musclechat.co.uk/viewtopic.php?t=4464

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06-01-2006, 04:59 PM	#2 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 3,033 Rep Power:	i have as much rest as i need in between sets-always keep the reps the same-and always add weight to the bar-however small the amount-i must buy some fractional plates soon

06-01-2006, 05:01 PM	#3 (permalink)
devilsquest Banned Join Date: Nov 2005 Posts: 1,161 Rep Power:	yep i always rest anothe to do my set reps

06-01-2006, 05:04 PM	#4 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 829 Rep Power:	Everyone is different. Some people need a minute, some 2. I need quite long rest periods, usually 3 minutes of so.

06-01-2006, 05:06 PM	#5 (permalink)
devilsquest Banned Join Date: Nov 2005 Posts: 1,161 Rep Power:	i must be good then only need a good 40 seconds lol all ways been a fast person recovering

06-01-2006, 11:18 PM	#8 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	Solid advice from nick/J - but if you're going for longer rests, make sure you don't let muscles get cold - blood in the muscle is the best measure against injury. And if you're going for fat burning, keep the rests low, as that'll raise your BMR significantly.