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  1. Ripped with HiiT

rest in between sets

Discussion in 'Ask Cathe' started by lulu68, Mar 26, 2008.

  1. lulu68 Cathlete

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    Cathy,

    I'm a bit confuse about when to incorporate the rest period in between sets. For intance would I do:

    barbel curls (rest 60 seconds)
    hammer curls (rest 60 seconds)
    concentration(rest 60 seconds)

    or

    barbel curl
    hammer curls
    concentration curls

    rest between 1-2minutes and go to the next set?

    Thank you!
     
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  2. gettingfitmom Cathlete

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    how many reps are you doing? Are you doing DVDs or are you doing this by yourself? and another ?, how much weight? are you using? I would think the heavier the weight, the longer the resr period. Kay
     
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  3. lulu68 Cathlete

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    >how many reps are you doing? Are you doing DVDs or are you
    >doing this by yourself? and another ?, how much weight? are
    >you using? I would think the heavier the weight, the longer
    >the resr period. Kay


    I'm doing between 8-12 reps on my own. I'm focosing on heavier weights at the time. I just don't know when to incorporate the rest period.

    Barbell curls
    hammer curls
    concentratration curls

    (Would this be consider my first set? Would rest for a couple minutes then go to next set. Thanks.
     
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  4. kathryn Cathlete

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    >Barbell curls
    >hammer curls
    >concentratration curls
    >
    >Would this be consider my first set? Would rest for a couple
    >minutes then go to next set. Thanks.

    If you do these one right after the other, you would be doing a "giant set" or "tri-set". That would be good for an endurance workout, but if you are going for strength, and it seems you are, it's best to do each exercise separately (the exception is giant sets that work different muscles, like a giant set of rear delt flyes, followed by lateral raises, then anterior raises, which focus on three different heads of the shoulder muscle).

    Do your barbell curls, then rest long enough so you feel recuperated and are able to lift as heavy as you can for the next exercise. It's individual, but 60-90 seconds is good for moderate-to-somewhat heavy weight. (If you went really heavy, which most people can't do at home with really low reps, then you could go up to 3 minutes). On the unilateral (one-sided) moves, like concentration curls, you don't have to wait as long, because one side gets to recovery somewhat while the other side is working.

    To make your workouts take less time, you can incorporate "active rests." If you work the biceps and the triceps in the same workout, for example, you can work two exercises back to back (one for biceps, follwed by one for triceps, the opposing muscle group), then take a shorter break than if you were going from one bicep exercise to another.
     
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  5. lulu68 Cathlete

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    >>Barbell curls
    >>hammer curls
    >>concentratration curls
    >>
    >>Would this be consider my first set? Would rest for a
    >couple
    >>minutes then go to next set. Thanks.
    >
    >If you do these one right after the other, you would be doing
    >a "giant set" or "tri-set". That would be good for an
    >endurance workout, but if you are going for strength, and it
    >seems you are, it's best to do each exercise separately (the
    >exception is giant sets that work different muscles, like a
    >giant set of rear delt flyes, followed by lateral raises, then
    >anterior raises, which focus on three different heads of the
    >shoulder muscle).
    >
    >Do your barbell curls, then rest long enough so you feel
    >recuperated and are able to lift as heavy as you can for the
    >next exercise. It's individual, but 60-90 seconds is good for
    >moderate-to-somewhat heavy weight. (If you went really heavy,
    >which most people can't do at home with really low reps, then
    >you could go up to 3 minutes). On the unilateral (one-sided)
    >moves, like concentration curls, you don't have to wait as
    >long, because one side gets to recovery somewhat while the
    >other side is working.
    >
    >To make your workouts take less time, you can incorporate
    >"active rests." If you work the biceps and the triceps in the
    >same workout, for example, you can work two exercises back to
    >back (one for biceps, follwed by one for triceps, the opposing
    >muscle group), then take a shorter break than if you were
    >going from one bicep exercise to another.
    >


    Thanks. I order all 3 Gym Style serios DVD's. Once I recieve my workouts all I have to do is follow the DVD. Does Cathy incorporate the rest time and correct order in wish to perform the exercise. I'm sorry I'm still confuse! Thanks.
     
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  6. kathryn Cathlete

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    >Thanks. I order all 3 Gym Style serios DVD's. Once I recieve
    >my workouts all I have to do is follow the DVD. Does Cathy
    >incorporate the rest time and correct order in wish to perform
    >the exercise.

    I often will put a longer rest between sets than Cathe does, because I want to work on strength as well (and I'm older, so recovery takes a bit longer!), and most of her workouts are endurance oriented. Go by your own feel: if you need more time between sets to lift the weight you chose with good form, then take it.
     
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  7. lulu68 Cathlete

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    >>Thanks. I order all 3 Gym Style serios DVD's. Once I
    >recieve
    >>my workouts all I have to do is follow the DVD. Does Cathy
    >>incorporate the rest time and correct order in wish to
    >perform
    >>the exercise.
    >
    >I often will put a longer rest between sets than Cathe does,
    >because I want to work on strength as well (and I'm older, so
    >recovery takes a bit longer!), and most of her workouts are
    >endurance oriented. Go by your own feel: if you need more time
    >between sets to lift the weight you chose with good form, then
    >take it.


    Ok Kathryn be patient with me. I think I got it. Tell me if this sound rite

    barbell curl- rest
    barbell curl- rest
    barbell curl- rest

    Then what do I do? I tend to like to do upper body in one day. For example: biceps, triceps, and shoulders. Once I finish doing my barbell curls would I start all over again or would I go to the next muscle group? Thanks for your patience.

    Lourdes
     
    #7
  8. kathryn Cathlete

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    >Ok Kathryn be patient with me. I think I got it. Tell me if
    >this sound rite
    >
    >barbell curl- rest
    >barbell curl- rest
    >barbell curl- rest
    >
    >Then what do I do? I tend to like to do upper body in one
    >day. For example: biceps, triceps, and shoulders. Once I
    >finish doing my barbell curls would I start all over again or
    >would I go to the next muscle group? Thanks for your
    >patience.
    >

    Lourdes,
    If you do biceps, triceps and shoulders in the same workout, I suggest this order:

    First giant set (see above):
    Shoulder exercise 1
    Bicep exercise 1
    Tricep exercise 1

    No rest between exercises, longer than the time it takes to set up. The shoulders get a rest while you are doing biceps, the biceps while you are doing triceps.

    Take your rest after triceps (they need to recuperate before going back to do shoulders again, since they are assisting muscles.

    Repeat this series as many times as you wish.

    I much prefer this 'circuit' type order of exercises, which gives one muscle group time to rest without having so many long rest periods between each exercise. It's effective and time efficient.

    If you do a 'straight set' workout, where you do all exercises for one muscle group before moving on to the next (ie: all shoulder, then all bicep, then all tricep), you'd need to recover after each set, which takes more time.

    HTH!
     
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