Rest time between heavy sets (bear with me please)

x_desertcolt_x

up to 3 minutes for the heavy *kitten*! 60-90 for 15+ rep sets

Ironandwine69

I use Jefit app and it times the rest time for you. I usually rest between 1-3 mins depending on how heavy I'm lifting

Okiludy

3-5 on heavy lifts also. Somedays it's too long and I cut it back but never to less than around 2min. Other days it isn't enough but I still don't wait longer than 5.

I try to time it where I can hit my rep range 3-6. Today on bench it was 6/4/3 and I likely rushed. I feel if I would have given it about 1-2min more I could have done 6/5/4 at a minimum. I noticed I was rushing and slowed down and hit my reps on all other sets for day.

I feel each person is going to be different and even then it might be different on how they feel for that day.

jemhh

Thanks for all of the feedback, folks. I'm going to go ahead and start with 3 minute rests starting with the first working sets at this point. For squats, that is. I seem to be okay on bench, OHP, and deadlift. And when I really think about it I have been resting slightly longer for deadlifts anyway. I'm definitely okay rest-wise on other lifts. I am forever struggling with squats and allowing myself longer rests is something very basic that I haven't really put to the test.

fitnessjustin01

I don't time myself but it's usually a quick turnaround.. 2 - 2.5 minutes I would guess

dbkyser

I use a timer, and for squats its 2-3 everything else its 2.

Willbenchforcupcakes

Chieflrg wrote: »

quiksylver296 wrote: »

DopeItUp wrote: »

jemhh wrote: »

SonyaCele wrote: »

my rest time for heavy sets is about 1 or 2 games of candy crush, depending on how if feel. thats about 2-5 minutes. Take more time if you think you need more time

This made me laugh

I've been giving myself an ultimate max of 3 minutes and that's usually only before the final set. I usually start with 90 seconds and work up to 3 minutes. I'm wondering if I'd be better off with 3 minutes rather than working up to it.

DopeItUp wrote: »

Resting a long time between sets is leaning more towards pure strength. I typically rest at least 15 minutes before trying an AMRAP set or a 1RM attempt or something along those lines. I've gotten sidetracked and rested for 30-45 minutes before with no ill effects. The workout just takes forever at that point but I've gotten strong as hell doing this.

See, this week I was trying to retest maxes because I want to go back to 531. I very "generously" gave myself four minutes before my last set. Ha.

I mean, if you're able to lift the weight that you need to lift as you work your way up, then the amount of rest seems fine. But on that AMRAP or between your top sets, yeah I'd be willing to add some rest time. I've actually done a bit of experimentation to see how much rest helped my ultimate strength. I've found that 10-15 minutes of rest is optimal for max-effort performance. After 15 minutes I don't seem to gain anything other than boredom. Of course, this depends on the lift too, 1RM OHP is fine with 10 minutes but I'm not waiting a second less than 15 minutes for a 1RM deadlift.

Of course there's plenty of other factors such as actual weight lifted. If I were a 1000lb deadlifter I'd probably want even more rest. And a woman can recover faster than a man. But still, for AMRAP sets? Lay down on the bench for a bit, don't rush it. Leaving pounds on the table sucks.

Huh? I've never heard this before.

Very true. It's well documented through data. It has to do with females not using as much motor muscles as men, so even on a RPE 10 set, a female can come back and duplicate the set several times, when I male can't because we have more of our muscles motors involved. Therefore we males are spent or cannot recover as easily.

Hence why the majority of the strongest elite female athletes have an extra chromosome simular to males. They have more muscle motors involved.

I'd have to agree with this. And the data we are starting to collect with the gymaware system backs it what body feel tells me. I'm able to hit solid consistent max rep sets on 6-7 minutes rest.

ijsantos2005

Chieflrg wrote: »

quiksylver296 wrote: »

DopeItUp wrote: »

jemhh wrote: »

SonyaCele wrote: »

my rest time for heavy sets is about 1 or 2 games of candy crush, depending on how if feel. thats about 2-5 minutes. Take more time if you think you need more time

This made me laugh

I've been giving myself an ultimate max of 3 minutes and that's usually only before the final set. I usually start with 90 seconds and work up to 3 minutes. I'm wondering if I'd be better off with 3 minutes rather than working up to it.

DopeItUp wrote: »

Resting a long time between sets is leaning more towards pure strength. I typically rest at least 15 minutes before trying an AMRAP set or a 1RM attempt or something along those lines. I've gotten sidetracked and rested for 30-45 minutes before with no ill effects. The workout just takes forever at that point but I've gotten strong as hell doing this.

See, this week I was trying to retest maxes because I want to go back to 531. I very "generously" gave myself four minutes before my last set. Ha.

I mean, if you're able to lift the weight that you need to lift as you work your way up, then the amount of rest seems fine. But on that AMRAP or between your top sets, yeah I'd be willing to add some rest time. I've actually done a bit of experimentation to see how much rest helped my ultimate strength. I've found that 10-15 minutes of rest is optimal for max-effort performance. After 15 minutes I don't seem to gain anything other than boredom. Of course, this depends on the lift too, 1RM OHP is fine with 10 minutes but I'm not waiting a second less than 15 minutes for a 1RM deadlift.

Of course there's plenty of other factors such as actual weight lifted. If I were a 1000lb deadlifter I'd probably want even more rest. And a woman can recover faster than a man. But still, for AMRAP sets? Lay down on the bench for a bit, don't rush it. Leaving pounds on the table sucks.

Huh? I've never heard this before.

Very true. It's well documented through data. It has to do with females not using as much motor muscles as men, so even on a RPE 10 set, a female can come back and duplicate the set several times, when I male can't because we have more of our muscles motors involved. Therefore we males are spent or cannot recover as easily.

Hence why the majority of the strongest elite female athletes have an extra chromosome simular to males. They have more muscle motors involved.

Truth based on what I've read.