*** REPEATS AND BREAKS BETWEEN SETS *** 10sec or 30 sec?

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    Jan 11, 2015 9:46 PM GMT
    *** REPEATS AND BREAKS BETWEEN SETS *** 10sec or 30 sec?

    I noticed some guys do 10 sec break between sets? why, whats the difference between 10 and 30 sec break between sets?

    what repeats and breaks are suggested to get muscle mass (not strenght)?

    breaks for abs work outs should be max 10 sec? 40 sec of work out then 10 sec break etc?
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    Jan 13, 2015 3:05 AM GMT
    I'd say you're both over and underthinking it. In most cases the exact rest won't make much difference. What is useful is to try and be consistent so you can more precisely gauge your effort and progress over multiple workouts.

    Different programs will make different recommendations, it depends on the volume, weight, and all the other variables that make working out different for everyone. Broadly speaking, less rest is going to be a greater metabolic challenge that would encourage more hypertrophy. Whereas longer rest periods make more sense for heavy strength training. But that would be more like several minutes. Both 10 and 30 seconds are short rest periods.
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    Jan 13, 2015 4:13 AM GMT
    You need at least enough time to fiddle with your playlist, check Facebook and text.
  • vhotti26

    Posts: 287

    Jan 13, 2015 5:02 PM GMT
    Danny_1M said In most cases the exact rest won't make much difference.


    It makes all the difference. You should bring a stop watch to time your rest breaks in the gym.
    Training intensity is an equation of training volume (weight x reps) and rest. The shorter your rest, the more intense will your workout be. The point is, in order to grow you have to increase intensity. That can happen by either increasing reps (up to a certain point), weight (should always be last to be manipulated) or decreasing rest time. If you don't time your rests, you won't be able to say exactly if you improved.
  • PT_Focus

    Posts: 24

    Jan 14, 2015 10:21 PM GMT
    there is a huge difference in the time between breaks in sets. If you are looking to strengthen then you need as much of your muscle capacity back before continuing. So what that means is that if you are lifting heavy weight, you want to do it multiple sets, so give your body the best amount of time to recover. Sometimes you can go 1min or more. Its all about letting your body recover to its strongest point.

    if you are looking to cut and tone, then drop your break time. Still take a break between 20-30 seconds. you can shorts the quicker you will be to fatigue out. then you are just useless at that point.
  • Kovyn

    Posts: 117

    Jan 17, 2015 11:36 PM GMT
    Generally, heavy weight/low rep = longer breaks (powerlifters). moderate weight/moderate reps = shorter breaks. There's science behind it (something to do with glucose? I forget), but the truth is just do what feels right. I take 2-3 min breaks when training 5x5, but that's just my system.
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    Jan 25, 2015 7:17 PM GMT
    For heavy deadlifts I will often rest around 5 minutes between sets, because of how much it takes out of me. For some reason, I only need a minute or two for squats which are also supposed to be a big compound lift.
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    Jan 25, 2015 8:03 PM GMT
    If you want endurance AND to increase muscle density do short rests and high reps.

    If you want size go for at least a minute between sets and use fewer reps.

    If you want BOTH (and who doesn't) alternate low rep routines with high using the push/pull system resting a day every three days. That way you can work out 5 days a week and not injure yourself.

    As always check with your sports medicine coach before beginning any program.