proper way to complete multiple sets question

deannakittygirl

I have a question on how to do multiple sets on weight machines. do you do one set and rest for 30 seconds then do another set on same machine or do a set on each machine then make a second pass to the machines? I don't know if it matters I am just curious on what most do as I am just starting out with machines and would like some advive from you all. thanks in advance.

wellbert

You do one set of reading "Starting Strength" then go to the Squat rack and do your squats. You'll do just squats until you're done, and rest 1-3 minutes between sets because it's real hard work, and you need it.

Then, you'll see much bigger and faster strength gains than you've seen before.


But to answer your original question, its more polite to stay on the same machine. Lots of folks rotate between machines and "Take up" 3-5 machines which irritates other members.

dlwyatt82

You'll need longer than 30 seconds to rest between sets. If you can complete all your sets with only that much rest, you're not lifting enough weight yet.

I can take as much as 3-5 minutes for your ATP-PC system to replenish back to near full readiness. Phosphocreatine is the "quick burst of high energy" source in your muscle cells; it's what allows you to sprint much faster than you can run for long distances, lift very heavy weights for a short period of time, etc.

Edit: And yes, circuit training in a crowded gym is annoying as hell. Finish one exercise before moving on to the next. That's one advantage of focusing on the big compound lifts: you don't need to perform as many individual exercises, tying up or waiting for equipment.

JNick77

I have a question on how to do multiple sets on weight machines. do you do one set and rest for 30 seconds then do another set on same machine or do a set on each machine then make a second pass to the machines? I don't know if it matters I am just curious on what most do as I am just starting out with machines and would like some advive from you all. thanks in advance.

It really depends on what you're trying to accomplish and what your rep/set scheme is. If you're doing sets of 8-10 reps on an arm curl machine I might say rest 30-60 seconds. If you're doing an arm curl machine and supersetting another bicep exercise or a tricep exercise I would tell you not to rest, go hit it right after the last curl. If you're doing heavy bench presses for like sets of three, I would probably suggest you rest 2 to 3 mintues in-between sets.

The "Starting Strength" recommendation is a really good starting point.

JNick77

You'll need longer than 30 seconds to rest between sets. If you can complete all your sets with only that much rest, you're not lifting enough weight yet.

I can take as much as 3-5 minutes for your ATP-PC system to replenish back to near full readiness. Phosphocreatine is the "quick burst of high energy" source in your muscle cells; it's what allows you to sprint much faster than you can run for long distances, lift very heavy weights for a short period of time, etc.

Not true.

And that's more true for maximal strength training than moderate rep training. If you're working in the 1 to 5 rep range and you're nearing your max for that range then yes, 3 to 5 minutes is fine. If you're doing like 8 - 10 or 8-12 reps, then 60 seconds is more ideal, maybe 90-seconds at most.

dlwyatt82

You'll need longer than 30 seconds to rest between sets. If you can complete all your sets with only that much rest, you're not lifting enough weight yet.

I can take as much as 3-5 minutes for your ATP-PC system to replenish back to near full readiness. Phosphocreatine is the "quick burst of high energy" source in your muscle cells; it's what allows you to sprint much faster than you can run for long distances, lift very heavy weights for a short period of time, etc.

Not true.

And that's more true for maximal strength training than moderate rep training. If you're working in the 1 to 5 rep range and you're nearing your max for that range then yes, 3 to 5 minutes is fine. If you're doing like 8 - 10 or 8-12 reps, then 60 seconds is more ideal, maybe 90-seconds at most.

LOL, so you're saying that what I said is Not True.... but also True.

JNick77

LOL, so you're saying that what I said is Not True.... but also True.

No, I took your comment of "3 to 5 mintues" as an application to all rep and set schemes which is definitely not completely true. That type of rest is only applicable to certain kinds of rep/set schemes which commonly fall in the 1 to 5 rep range with the weight ranging from 80% to 100% of one's 1RM.

You'll need longer than 30 seconds to rest between sets. If you can complete all your sets with only that much rest, you're not lifting enough weight yet.

That is completely a false statement.

ninerbuff

Rest between sets depends on what you're trying to accomplish. Higher strength will usually require a longer rest, while for muscular endurance, shorter rests.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
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Been in fitness for 28+ years and have studied kinesiology and nutrition

JNick77

Rest between sets depends on what you're trying to accomplish. Higher strength will usually require a longer rest, while for muscular endurance, shorter rests.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Thank you sir.

deannakittygirl

thanks all for advice I will look into the starting strength suggestions. I am doing like 12 or so reps now and as I said I am just starting so I'm NOT lifting very heavy weight just yet. I'm not afraid of "bulking up" like a lot of women cause I know I don't have the hormones for that to happen. I am just doing resistance training to round out the cardio and to strengthen. I am losing weight and know that I need to be working with the weights as well. I don't want to be rude in the gym. I am not trying to work up to being a power lifter or anything though. thanks again

cobaltis

there are two ways to appraoch training. If its for strength, then you need to give the muscles time to recover, aka why people do 3 sets in a row with a break. If your trying to lose weight its all about calorie expenditure so you would go through a circuit of them, so you wear out one muscle group, move to the next and wear it out etc. Your body can only supply so much energy and air so you may lift considerably less weight on the second and third exercise and so on compared to taking a minute between but it doesnt matter if you just trying to burn calories. Roughly speaking..

If your goal is strength I think "starting strength" is a great place to start, you can get a lot more out of traditional barbell lifts and dumbbells than machines.

dlwyatt82

No, I took your comment of "3 to 5 mintues" as an application to all rep and set schemes which is definitely not completely true. That type of rest is only applicable to certain kinds of rep/set schemes which commonly fall in the 1 to 5 rep range with the weight ranging from 80% to 100% of one's 1RM.

I suppose that's true. Most of the weightlifting discussion that happens on the MFP forums seems to be geared toward strength (with recommendations of StrongLifts, Starting Strength and/or NROLFW in pretty much every thread), so I tend to assume that's what people are talking about.

JNick77

thanks all for advice I will look into the starting strength suggestions. I am doing like 12 or so reps now and as I said I am just starting so I'm NOT lifting very heavy weight just yet. I'm not afraid of "bulking up" like a lot of women cause I know I don't have the hormones for that to happen. I am just doing resistance training to round out the cardio and to strengthen. I am losing weight and know that I need to be working with the weights as well. I don't want to be rude in the gym. I am not trying to work up to being a power lifter or anything though. thanks again

Good, definitely get that book.

It's funny that women think that lifting heavy adds bulk/mass and reps of 12 will prevent that when really working sets of 8-12 rep range is more hypertrophy oriented then working in the 1-5 rep range.

JNick77

No, I took your comment of "3 to 5 mintues" as an application to all rep and set schemes which is definitely not completely true. That type of rest is only applicable to certain kinds of rep/set schemes which commonly fall in the 1 to 5 rep range with the weight ranging from 80% to 100% of one's 1RM.

I suppose that's true. Most of the weightlifting discussion that happens on the MFP forums seems to be geared toward strength (with recommendations of StrongLifts, Starting Strength and/or NROLFW in pretty much every thread), so I tend to assume that's what people are talking about.

Yeah, I can see that. I'm not familiar with NROLFW at all, so I'm not sure what the programming calls for.