For the females doing Stronglifts

Chieflrg

Rusty740 wrote: »

mommarnurse wrote: »

Chieflrg wrote: »

mommarnurse wrote: »

Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.

I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.

^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?

This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.

I would advice getting micro plates and utilize them to continue strength fains.

Working on correct form will also extend your time before a deload is needed.

I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.

I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.

Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.

Recently I've heard Rippetoe and many of his starting strength coaches say the following...


Mark Rippetoe said:
06-03-2011 06:56 PM

"Optimal rest periods are the time necessary for you to successfully complete the next set, or effectively begin the next exercise. However long that is, that's the time."

http://startingstrength.com/resources/forum/mark-rippetoe-q-and-a/24266-rest-exercises-sets-course-search-function.html

Rusty740

Chieflrg wrote: »

Rusty740 wrote: »

mommarnurse wrote: »

Chieflrg wrote: »

mommarnurse wrote: »

Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.

I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.

^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?

This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.

I would advice getting micro plates and utilize them to continue strength fains.

Working on correct form will also extend your time before a deload is needed.

I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.

I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.

Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.

Recently I've heard Rippetoe and many of his starting strength coaches say the following...


Mark Rippetoe said:
06-03-2011 06:56 PM

"Optimal rest periods are the time necessary for you to successfully complete the next set, or effectively begin the next exercise. However long that is, that's the time."

http://startingstrength.com/resources/forum/mark-rippetoe-q-and-a/24266-rest-exercises-sets-course-search-function.html

The poster in that case asked a very detailed question about his specific training program and didn't do the research necessary to figure out the real answer to his question. Rippetoe gave him a response with the appropriate level of investment of his time and mentioned further down that same thread that they just wanted to be spoon fed answers to questions that had been already asked an answered 38 times already. 30 seconds to less than 3 minutes rest between sets based on intensity seems reasonable to me depending on the exercise and it's intensity. We're still talking about anaerobic exercise here for those that haven't read the above stuff.

Chieflrg

Rusty740 wrote: »

Chieflrg wrote: »

Rusty740 wrote: »

mommarnurse wrote: »

Chieflrg wrote: »

mommarnurse wrote: »

Does anyone have any pointers for getting better at bench press? I feel like I am doing decent with the 5x5 regimen of all of the other lifts (except the 1x5 of deadlift, obviously) but I am majorly struggling with the bench press. Today I was supposed to do 100 lbs and I could do 5,3,4,3,3 and on the 4th attempt for the last set...well I'm glad I had the fail rail.

I would first look if you are rested enough in between sets . If you hit 5 on first set, you can hit all 5 for all sets if you rest enough in between.

^^that is interesting to me. I've never heard/read that before. How much time between? Like 5 minutes?

This holds true even more if you are a female. Females can recover extremely well because they don't incorporate the same percentage of muscle motors as males.

I would advice getting micro plates and utilize them to continue strength fains.

Working on correct form will also extend your time before a deload is needed.

I'll quote from one of the bibles of weightlifting Practical Progamming for Strength Training by Mark Rippetoe. He says 30 seconds to 2 minutes is recommended between sets depending on the goals of the program. If strength gains are the goal then longer rest periods than 1 minute are necessary. He says partial recovery (50% of ATP - that's your muscle energy) in 3 to 5 seconds, complete recovery doesn't occur for 3 -5 minutes.

I've read somewhere that 85% recovery of ATP occurs within the first 2 minutes, but I can't find it. In general, shorter rest periods for endurance training (as short as you want) and longer rest periods for strength training. It just isn't practical to rest 3-5 minutes if you want to do a good workout and get out of the gym.

Rest between 30 seconds to 1:30 seems to work well for me. When I'm moving large muscles with heavy weights like squats, longer rest seems to feel right, smaller muscles like bench press then shorter rest seems to feel right.

Recently I've heard Rippetoe and many of his starting strength coaches say the following...


Mark Rippetoe said:
06-03-2011 06:56 PM

"Optimal rest periods are the time necessary for you to successfully complete the next set, or effectively begin the next exercise. However long that is, that's the time."

http://startingstrength.com/resources/forum/mark-rippetoe-q-and-a/24266-rest-exercises-sets-course-search-function.html

The poster in that case asked a very detailed question about his specific training program and didn't do the research necessary to figure out the real answer to his question. Rippetoe gave him a response with the appropriate level of investment of his time and mentioned further down that same thread that they just wanted to be spoon fed answers to questions that had been already asked an answered 38 times already. 30 seconds to less than 3 minutes rest between sets based on intensity seems reasonable to me depending on the exercise and it's intensity. We're still talking about anaerobic exercise here for those that haven't read the above stuff.

I'm speaking of the answer is the same in relation to what we are talking about. I just grabbed a quote out of many.

In the past two month I've heard Dr. Buraki, Dr.Jordan F. among other starting strength coaches in live feeds as well as read Rippetoe all reply in the last two months take as much rest as needed to complete a set with proper form accordingly.