rest time between sets/exercises

avotarian
avotarian Posts: 80 Member
in Fitness and Exercise
I've got a few questions for the weight lifters concerning rest time:

-how long do you rest between sets and/or exercises?
-how does that serve your lifting goals?
-how exact is your timing (are you looking at a clock or just estimating)?

I've done a little bit of reading about different rest times and the purpose they serve for different goals. I'm wondering how much of a difference it makes and if I should really be timing it to the second?

Thanks!

Replies

  • cpdemos
    cpdemos Posts: 4 Member
    Hey! I've only been lifting seriously for a few months but I'm doing the Strong Lift 5x5 program, which says to rest 90 seconds between sets if it was easy and 3 minutes if it was hard. I tried skipping the rests or shortening them (to maybe only 30 seconds) and while that was fine at the beginning, it was not later on. When the weights got heavier and harder, if I skipped or shortened a rest period too much, I would fail on the next set.

    The rest period gives your muscles time to relax and restock oxygen supplies. If you don't allow proper rest, you could seriously hurt yourself.
  • avotarian
    avotarian Posts: 80 Member
    so are you watching the clock and timing it? I'm not doing that program, so it's interesting to hear that you can choose your rest time as you go.

    thanks for the response :)
  • alyhuggan
    alyhuggan Posts: 717 Member
    -how long do you rest between sets and/or exercises?

    Depends on the exercise, generally I'll take more rest between things like squats and paused bench than I will with isolation exercises like tricep pushdowns and cable flies

    -how does that serve your lifting goals?

    If I am doing compound movements I will rest more so I can continue with a heavy weight without sacrificing form. With isolations I like to take less rest so it burns more.

    -how exact is your timing (are you looking at a clock or just estimating)?

    I always rest until I feel ready for the next set. It's never an exact amount or estimated. When I'm ready I am ready.
  • avotarian
    avotarian Posts: 80 Member
    cool, thanks for the reply! I'm hearing that I don't have to stress too much about rest time (at least as much as I was). I guess I'll chill out then B)
  • monty619
    monty619 Posts: 1,308 Member
    the lower the rep range the more rest you need between sets.. heavier sets with lower reps you need to allow your body recover longer before you can go again.
  • avotarian
    avotarian Posts: 80 Member
    oh ya, that is what i have read, too. i am wondering if most people just listen to their body or actually time it. like, my routine says 2-3 minutes between. i'm wondering how strict i need to be on that time frame. (watching the clock?)
  • TRManges
    TRManges Posts: 1
    My rest time for most exercises usually ranges anywhere from 60 seconds to 3-4 minutes, depending on exercise, intensity, etc. For me it's usually once my breathing returns back to normal. Listen to your body, it will usually let you know when your ready for your next set and is likely your best indicator.
  • hill8570
    hill8570 Posts: 1,466 Member
    I force myself to watch a clock, but that's simply because I tend to get in a hurry and fail simply because I didn't rest enough. The amount of time varies...I tend to not need as much rest between leg-dominant sets as I do between arm-dominant ones. There's probably also intermediate and advanced techniques where timing is more important, but that's a needless complication for a beginner.
  • avotarian
    avotarian Posts: 80 Member
    interesting stuff. i have a feeling i will be able to relax about it a bit more as i become more experienced. i suppose for now i will watch the clock to be sure i don't rush it and listen to my body at the same time. thanks all :)
  • hansmdude
    hansmdude Posts: 111 Member
    Every once in a while, I will use a Stopwatch APP to make sure my rest times are honest... usually if a workout lasted 5 minutes longer than the previous time with the same sets and reps... but 95% of the time I do without it.
  • SideSteel
    SideSteel Posts: 11,068 Member
    I rest until I feel I am ready to lift with 100% effort.
  • 4leighbee
    4leighbee Posts: 1,275 Member
    I do my strength day at a gym that has an indoor track, so I run laps between sets - not every single one but enough so I feel efficient. I hate standing around.
  • SideSteel
    SideSteel Posts: 11,068 Member
    ^ and I don't time it. The only purpose I would consider timing rest for would be to see if I could build faster/better fatigue buffering so I could get more work done in less time.
  • gmallan
    gmallan Posts: 2,099 Member
    edited February 2015
    It also seems to depend on what training effect you're going for. If you're training for maximal strength you'll need more rest. If you're going for more of an increase in work capacity type effect your rest might be shorter. This can be true for the same rep range (i.e. I've done programs where you do 3 or 5 reps on the minute for 10 mins at a sub-maximal weight say 60% 1RM and also done programs in the 3-5 rep range at closer to 80% 1RM with much longer rests).

    Whether I use a timer or not depends on the type of training I'm doing; some programs seem to be more dependent on specific rest intervals than others and some are more subjective based on personal ability to recover and can thus be auto-regulated without detracting from the program

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