How long between reps before it's not a "set" anymore?

LiftAllThePizzas

I know this will be a matter of opinion for everyone, but I'm just curious where people draw a line, if any, for how long you would pause between reps before you consider stopping a set or consider it not "a set" anymore?

LiftAllThePizzas

No? Not even a titter? Tough sub.

djeffreys10

I would not wait over 2 minutes between sets. I generally try not to rest much over a minute, if that long.

dixiewhiskey

I agree with the previous poster.. I usually rest between 60-90 seconds before starting the next set of reps

bokodasu

None? I mean, for a straight-up "set", anyway. There are two variations I do that do involve pausing - if I can't finish a set at a given weight, I will grab a lighter weight and finish it, so there's a couple seconds there to change weights. Another thing I just started playing with is where you do a full set, then rest for one or two deep breaths (don't put the weights down), then do two more reps. Theoretically that gives you the same benefits as doing another whole set but I have no idea yet if it works in practice or not.

Opie1980

A set is a set. What I think that you are asking is more towards the actual exercise. It really depends on the goal that you are trying to achieve. Since this is weight loss type of forum I am going to agree with the others that posted. When I was training for power I was using very low reps and sometimes I would rest for about 4 minutes.

Sorry I read your question wrong. Previous paragraph still stands. Still a set is a set no matter how many reps you do or how long it takes you to do them. As long as the weight is not resting against something and you are still holding the weight then you are still trying to complete a set. When I am trying a one rep max it may take me 10s to complete that one rep.

So one a different it all boils down to time under tension.There are some types of training where you have 6s negatives or positives. That would be the max for me if I were working one rep other than my one rep max.

Lessthanpenguins

I'm confused. Are you refering to a pause during a set or between the sets? During a set, the only pause you should have would be to swap weights if you are struggling to much to finish a proper rep. Between sets, i found i get best results at 30-90 seconds.

BeachGingerOnTheRocks

It depends on what you're talking about.

Are you asking whether re-setting your hands between dead lift reps is a set (yes) or whether the 30 second catch your breath between curls is a set (no)?

BeachIron

Are you asking about resetting your hand position each time you come down while deadlifting? I'd give it just enough time to reset your hands and adjust your position so you keep correct form. That shouldn't take much longer than a few seconds.

If you're talking about rest between sets (which I don't think you were), then take what you need. If you're there to lift and not circuit train it doesn't matter.

SrJoben

.On the subject of 'widowmaker' sets of squats:

"It varies with the length of the set. 5 or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." -Mark Rippetoe


Makes sense to me.

LiftAllThePizzas

Mostly I'm talking about during a 15RM of squats. It's about 45 seconds of squatting time. Holding my breath for 45 solid seconds plus all that exertion obviously would not be feasible. I typically end up doing a handful, then taking maybe 5-10 seconds to breathe, then another few, etc.

Also since someone mentioned between sets, when I'm doing 5RMs I tend to rest 5 full minutes between sets. I've found I can't complete the next set(s) without that much recovery time.

meshashesha2012

why would you need to hold your breath the entire time? can't you just time your inhales and exhales to your movements?

JNick77

Depends on what you're doing really.

Heavy lifts at sets of 1 to 5 reps, 3 to 5 minutes is acceptable.
Rep max-outs (high reps): 2 to 4 minutes can be used
Moderate sets like 8-10 reps 1 to 2 minutes isn't unheard of.
Circuit training: 30 to 60 seconds
Dynamic lifts: depends on the lift and reps, can be as low as 10-seconds or as much as 60-seconds.

jayb0ne

Rest-Pause is a valid method of forced reps IMO. So if you can't get another full rep, pause for a few seconds while still holding the weight and go for one or two more.

Drop sets are another forced rep method, so that's gotta be a couple of seconds to switch weight.

Any more than about 10 seconds an you're just resting I reckon, but of course it depends what you're doing - 20 reps of squats and you may need a bit of a pause at 10 to steady yourself on your feet!

Nikita839

Right now I am doing 120sec. between sets.. Depends what you are doing right? More rest, lets your muscles rest (say to lift a heavy set) less rest usually coincides with increased heart rate for fat loss? I wouldn't go over 2 minutes.. Although I have seen powerlifters do it..

morningmud

I don't hold my breath while lifting, therefore, no pause between reps normally. If I'm struggling with a set I might take an extra breath before the next lift. On Squats, for example, why not inhale as you go down and exhale and you go up? I thought that the actually the way it was supposed to be.

BeachIron

Mostly I'm talking about during a 15RM of squats. It's about 45 seconds of squatting time. Holding my breath for 45 solid seconds plus all that exertion obviously would not be feasible. I typically end up doing a handful, then taking maybe 5-10 seconds to breathe, then another few, etc.

Also since someone mentioned between sets, when I'm doing 5RMs I tend to rest 5 full minutes between sets. I've found I can't complete the next set(s) without that much recovery time.

I'd count it as one set. You have the bar on your shoulders the entire time, and rest pause squats are extremely taxing.

grantdumas7

Mostly I'm talking about during a 15RM of squats. It's about 45 seconds of squatting time. Holding my breath for 45 solid seconds plus all that exertion obviously would not be feasible. I typically end up doing a handful, then taking maybe 5-10 seconds to breathe, then another few, etc.

Also since someone mentioned between sets, when I'm doing 5RMs I tend to rest 5 full minutes between sets. I've found I can't complete the next set(s) without that much recovery time.

Don't hold your breath during any exercise. Inhale during the negative (eccentric) and exhale during the lifting (concentric). To answer the question your squats are lasting 45 sec. If you didn't re-rack the weight then it's still a set. Look into breathing squats which are done for 20 reps with a weight you would normally fail around 12-15 reps. Do the the 12-15 reps in a normal fashion but don't re-rack the weight. Instead take 5-10 deep breaths and squat again. Keep doing this until you hit 20 reps no matter how long it takes.

tross0924

Lets say your last you're working with 8 reps per set.

If your last set isn't 4 mini sets of 2 you're not lifting heavy enough.

cwolfman13

I'm confused by the holding of the breath thing. I've never heard of this.

AsrarHussain

i wait as long as i feel recovered then i do my set no rush

LiftAllThePizzas

LOL people have read several different 'questions' here. I wasn't asking what I should do but just out of curiosity what others do as far as breathing/resting inside one set.

I'm doing the 15 rep portion of HST. For those unfamiliar, there is also 10's and 5's and negatives, so yes I am lifting more than my 15RM, just not this week. The purpose of the 15's is to produce lots of lactic acid. If you haven't tried it, squat 2/3rds of your 1RM 15 times and you might also have a religious experience, LOL.

As far as not breathing during squats, I'm talking about Valsalva's maneuver. If you're doing squats without needing to tighten your core I'm not sure what you're doing. If I breathe with every rep then I'm hyperventilating and will get dizzy from that instead. I've tried various 'patterns' and none of them work. But when in this state, 2-3 very deep breaths will put me nearly back at 100%, so that's what I do and then continue.

grantdumas7

Like I and a couple of others stated, you didn't re-rack the weight so it's still a set. No mater how long it takes.

122ish

Ok so question I bench then do two types of leg extensions then kettle bell squat, then do it over three times all sets of 12. I do pretty much the same for curls, triceps and flys is that wrong then. I just find it easier than doing 12 of one resting a few seconds and continuing so I just keep going. Hope that made sense

grantdumas7

Ok so question I bench then do two types of leg extensions then kettle bell squat, then do it over three times all sets of 12. I do pretty much the same for curls, triceps and flys is that wrong then. I just find it easier than doing 12 of one resting a few seconds and continuing so I just keep going. Hope that made sense

Looks like you are doing circuit training. I haven't read too much on it but it seems it can increase your VO2 and allow you to get a fullbody workout in less time. Probably not ideal for some one who wants to put on muscle but good for overall fitness. If you enjoy it, keep at it.

djeffreys10

I read that wrong. I read it as how much time between sets. I don't take any time between reps. I go until I hit my reps or until failure, whichever comes first. If I hit failure too soon, then I am using too much weight and I will back it off next time I do that workout. If I am not right at failure by my last rep of my last set, I am not doing enough weight so I add weight next time I do that workout.

bgelliott

Why are you holding your breath?

LiftAllThePizzas

I read that wrong. I read it as how much time between sets. I don't take any time between reps. I go until I hit my reps or until failure, whichever comes first. If I hit failure too soon, then I am using too much weight and I will back it off next time I do that workout. If I am not right at failure by my last rep of my last set, I am not doing enough weight so I add weight next time I do that workout.

I guess that depends on how you define failure, because there are two different things going on:
1- your muscles run out of fuel and are incapable of working any more.
2- your heart rate maxes out and if you exert more you will risk various problems.

For example by doing single arm dumbell curls I could exhaust my arm rendering it unusable while barely raising my HR. Conversely, doing squats I can raise my HR to max within a couple of reps (I've worn an HRM and watched it happen) yet all of the muscles involved are still capable of working if I wanted to go on immediately.

When I am doing my 2RM of squats I hit failure via #1 first. When I am doing 5RM I will hit failure via #2 before the 5th rep. If I were to lower weight to complete 5 reps without pausing, for example, then I would be doing 5 reps using only my 15RM.

tomcornhole

Don't hold your breath during any exercise. Inhale during the negative (eccentric) and exhale during the lifting (concentric).

Holding your breath stabilizes your core while lifting heavy weights. It is the right thing to do.

grantdumas7

Don't hold your breath during any exercise. Inhale during the negative (eccentric) and exhale during the lifting (concentric).

Holding your breath stabilizes your core while lifting heavy weights. It is the right thing to do.

I let me air very slowly during heavy lifts especially squats and deads. I don't begin letting the air out until I get the weight about 1/4 to 1/2 up.

djeffreys10

I read that wrong. I read it as how much time between sets. I don't take any time between reps. I go until I hit my reps or until failure, whichever comes first. If I hit failure too soon, then I am using too much weight and I will back it off next time I do that workout. If I am not right at failure by my last rep of my last set, I am not doing enough weight so I add weight next time I do that workout.

I guess that depends on how you define failure, because there are two different things going on:
1- your muscles run out of fuel and are incapable of working any more.
2- your heart rate maxes out and if you exert more you will risk various problems.

For example by doing single arm dumbell curls I could exhaust my arm rendering it unusable while barely raising my HR. Conversely, doing squats I can raise my HR to max within a couple of reps (I've worn an HRM and watched it happen) yet all of the muscles involved are still capable of working if I wanted to go on immediately.

When I am doing my 2RM of squats I hit failure via #1 first. When I am doing 5RM I will hit failure via #2 before the 5th rep. If I were to lower weight to complete 5 reps without pausing, for example, then I would be doing 5 reps using only my 15RM.

Muscle failure. Or I go until my form suffers. I pay zero attention to heart rate with doing resistance training. Generally, if I can do 3 sets of 8-10 reps using proper form, I increase my weight next time.