Resting between sets:

C

cinza

Active Member
Does anyone know of research that can clarify the question of how long to rest between sets?
My weight training teacher just came back from an IDEA conference saying we must wait a minute and half....

i know things are always changing... but they change back and forth mostly..

how long is ideal ... and what does one sacrifice if they do it longer or shorter....

i read different workouts and some say you can up your intensity by not resting for better results... while my teacher is saying its a waste of effort to not wait the minute plus......
 
Cinza, I rest about a minute or so between sets. If I don't, I can't lift as much on the next set.

But when I need an extra boost, I find another unrelated body part to work during the rest time. For instance, if it's leg day, during my rest time I'll have some dumbbells nearby and do a set of light shoulders while my legs rest. The intensity stays, but the bodypart you are concentrating on does get a much needed rest.
 
kim,

how do you organize your workout days.

i need to make a smart plan for myself in the gym..

how long are your workouts?

how are you doing with the metabolic concerns?

its really scary to think we could do so much work and not be able to control the fat accumulation...
 
RE: kim,

I lift on a 4 day split, but I actually lift 5 days a week. (I rest Sat/Sun.) Whatever bodypart I work on Monday, I repeat on Friday. Then I start where I left off the next monday. So then a different bodypart gets worked 2 days that week. I hope that makes sense.

Day 1, Chest first, then triceps (most all are pushing movements)

Day 2, Back first, then biceps (most all are pulling movements)

Day 3, Legs (I work them till they're jello)

Day 4, shoulders + trapezius

I do abs everyday. I also add in forearms anyday I feel like it It takes me about an hour to lift. When I was in competition mode, I did another 30 minutes of cardio immediately following my lifting session, but I don't at this time.

Usually I've already taught a cardio class. Then I rest (in the tanning bed) for about 30-45 minutes and have a small snack to get my strength back before I lift.

My metabolism isn't any better. Thanks for asking. I'm working on it though. The numbers just don't add up for what I put in vs. what I should be burning. Maybe all this hard work goes into a fat account, and one of these days I'll wake up skinny.
 
RE: kim,

thanks..interesting that monday gets repeated.


please tell me what you do for your lower body .. (my favorite topic for any fitness discussion..)


what is your calorie intake?
are you going to search around for more opinions?
 
RE: kim,

I eat about 1500 calories a day right now. Very little fat. Maybe I need to go back to taking my flaxseed oil.

I don't have a real rhyme or reason to my leg workouts. They're very muscular because of all the step aerobics I've done over the years anyway.

Here's a list of stuff I work from. Usually I pick about 6 things per workout and do about 4 sets each. Then next time I'll change and not do exactly the same thing. But I'm sure to work them until they shake!


Quads on leg extention machine.
Prone ham curls machine
Seated Ham curls machine
Nebula leg press, vary foot position
Hack squat machine, vary foot position
High step ups with dumbbells
Walking Lunges with dumbbells
Squats in the squat cage
Standing lunges in the Smith Machine
Deadlifts (also works back)
Seated Good Mornings (also works back)
Front squats in the smith Machine
Front squats using a (walmart $2.97) ball against the wall
Calves on the leg press
Calves on the edge of a step, holding dumbbells
Adducter Machine
Abducter machine

All fours rear leg lift with dumbbell in the bend of my knee (I don't know what this is called)
Plus any other way you could think of to squat with nothing but dumbbells.
 
RE: kim,

It's just this square metal thing with 4 tall posts. There are two safety bars in it that you can adjust to several different heights. So while you're squatting with your bar on your shoulders, if you should drop it, it can't fall any lower than your safety bars. Or you could set the safety bars as a goal to squat down to a level.

It also makes it easy to get the weight up on your shoulders if you're squatting heavy. You put your empty bar up on onto the safety bars. Then you add your weight plates. Then you just get under it and stand up.
 
RE: kim,

Pretty much, except there's no track for it to slide up and down in. Once it's on your shoulders, it's all yours. You have to balance it yourself, where a smith machine would balance it for you.
 
[font size="1" color="#FF0000"]LAST EDITED ON Jul-18-01 AT 09:39PM (Est)[/font][p]I think the 90 secs. between sets is pretty standard. There are just so many theories on weight training....I have even read that you should just do one set at a weight that gives complete failure around 10-12 reps. and then move to the next exercise. The theory being that anything beyond one set is a waste of time and doesnt give any additional benefit. I think it's pretty much up to the individual to tinker around until you find something that works. I have gotten good definition using a workout of 2 sets of 10-12 reps with a 2 count on the positive part of the lift and a 4 count on the negative. I am a firm believer in SLOW movement of the weight.
And for my body type I try to stay between 90 mins. and 105 mins. of intense cardio a week. Any more and I am just burning too many calories to get/maintain any definition.
Trevor
 
Trevor....
Are you the only guy around this forum?
I enjoy hearing from you. Your information always seems well grounded, comprehenisve and experienced...Thank you.
 
I've always heard that Trevor

Yeah, I've always heard that 90 seconds was the norm. Even 20 years ago in high school they went with that average time.

From everything I've ever come across, the heavier you go the longer you wait. If you're doing lighther endurance stuff, then it's shorter. But that's based on standard set work in a gym...if you get into some of the more involved routines in magazines like Muscle and Fitness, they'll have you vary the times depending on what exercises are grouped together and what's worked next and yadda yadda yadda;-), but I pretty much do the 60 second to 90 second waiting period.

http://members.aol.com/_ht_a/naconfer/images/summervfnut.gif
 
I think there are a few other guys who are in and out of the cathe loop.
Thanks for the compliment. I pretty much am just repeating stuff I have read in fitness mags like Muscle and Fitness. Also I have been working out regularly since I was probably 13. I had alot of exposure to weights early on since the sports teams at the high school I attended were required to lift and to show documented, pre-determined strength gains as a requirement for staying on the teams. In college I kept it up but gave up organized baseball and soccer for cycling/mountain biking. Now I am a spinning fan and health club rat!! I also love the occasional Cathe vid of course!!
You all on this site are certainly a great inspiration for me and it's great getting a woman's perspective on all of this fitness stuff.
Have a good one!
Trevor :)
 
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