Lifting heavy - Time between sets?

Beertroll

When lifting heavy (stronglifts 5x5, for example), what is an appropriate rest time between sets? Is it more on the order of 30 seconds or something like 5 minutes?

whierd

I usually go 2-4 minutes depending on how I feel.

MercenaryNoetic26

I usually go 2-4 minutes depending on how I feel.

Same here.

lenkearney

If I am attempting 8-12 reps - one minute
4-7 reps - 2 to 3 minutes
if 1 to 3 reps - 5 minutes

fatfudgery

Take as long as you need to recover before your next set. For me, that's usually about a minute or two.

taunto

From start to warmup to 1st set, no rest. Then 2-4 minutes between sets.

The key thing I learned is to go by how you feel. You don't want to be completely rested but you do want your muscles enough time to recover so you can have a proper set again. No need to hurry.

Also, I learned this the hard way, do NOT go by your heart rate. Go by how your muscles feel.

DopeItUp

Minimal rest for warmup. Couple minutes is typical for working sets. For my maximal set it's easily 5-10, even 15 mins.

BeachIron

I usually go 2-4 minutes depending on how I feel.

Same here.

^ Pretty much this. I go shorter for warm ups and accessory lifts, and on the longer end of things for working sets on my major lifts.

ninerbuff

There really is no set time since everyone's conditioning is different. However the goal should be to try to reduce the time every few sessions.

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LiftAllThePizzas

I usually need about 5 minutes when I am doing 5's. If you can do 5 reps on your first set, but then not 5 on later sets, you aren't resting long enough. From what I recall reading, you recover more quickly if you're actually doing some moving around during that time, versus sitting still.

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grantdumas7

I rest 2-4 min on heavy sets of bench, squats, rows, deadlifts. 2 min on chins/pullups and OHP and 1 to 1.5 on arm exercises.

grantwashere

I do it at the office in-between work. Sometimes I have 30-60 minutes in-between sets and spend the entire 10 hours working my workout in to the day. Sometimes, I get it all done in 60 minutes. Depends on what my work schedule is like that day.

MoreBean13

2-3 minutes for me usually.

I lift my set at the beginning of a song, and then when the song's over it's time for my next set.

Hadabetter

The half-life for mitochondria to recharge their ATP is on the order of 60-90 seconds,so I would say no less than that. You're goal is to overload the muscle, and it's difficult to do so without an adequate energy supply in the fibers.

angelique_redhead

:laugh: You can tell I've been on the farm too danged long. I read this as lifting hay. BTW, square bales are 60-120 pounds depending on which type hay you buy.

ironanimal

2-3 mins for most sets, 5 when I'm near capacity, 10+ if I feel the need to lie down.

JoRocka

If I'm talking to the squat faires - usually longer. Almost a whole song.

If the squat faires haven't been visiting it's usually about a half a song. Give or take. Mostly when Ifeel ready.

fivethreeone

Take as long as you need to be strong enough for your next set. As you work up to your heaviest set, you'll need to rest longer.

For me, none during my warmup sets, 2-3 minutes for my lighter sets, and up to ten minutes for my top set if I'm going for a PR.

ETA: if you're doing a really heavy/PR top set, you can also take a little more than you strictly "need" for the lighter sets, so you are a little more rested overall once you get to that full exertion.

DavPul

general rule when going heavy is that i wait until my breathing has returned to normal.

taso42

until you're ready to succeed at your next set.

SadFaerie

At the moment I'm squatting my bodyweight and rest takes about 60-90 seconds, enough to get my heart back to regular pace and get ready for another go. The heavier it gets, the more rest I need. I read somewhere that it takes less for women, seems to be true, when I'm comparing with guys who lift same weight as me (pound per pound, of course).

cingle87

My routine has a mixture of 3x8 and 5x5 depending on the exercise and weight. For the 3x8 tends to be lighter weight so i look for 1-2 minutes, but on my 5x5 80-85% 1rm I wait till my breathing has slown and i feel ready to lift again, this could take 2 minutes, it could take 5 minutes.

Listen to what your body is telling you, everyone is different

Azdak

Recovery depends on the type and goals of the workout.

As a general rule, you need more time for heavy lifts/power training (3-5 min), less for hypertrophy (1:1 work:recovery ratio), and even less for endurance training.

With heavy lifting, you are trying to regenerate you phosphagen stores, so that you can generate the greatest amount of force each set.

Beertroll

Thanks for all the replies. I've been taking a minute or two between sets and was worried that I was slacking off. Nice to know I'm within reason. I've been struggling with the last couple of sets on the bench and overhead presses; I'll try giving myself a little more recovery time on those.

DrNerdy

Usually I have 1-3 mins between sets. It all depends on how I am feeling.