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Rest period between sets

Dugbet

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I don’t think that shorter brakes burn fat necessarily I just when I am in a deficit obviously not trying to pack on more muscle I just feel like the squeeze and volume does me better than to just try and lift heavy and taking long rest breaks maybe it’s mental maybe it’s not but I enjoy getting more of a pump this time of year and just Getting crazy like doing a lot more drop sets.
Just more fun

That's great, but you can still train heavy on one exercise or 2, and continue your routine with this approach.
 

maldorf

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That's great, but you can still train heavy on one exercise or 2, and continue your routine with this approach.
I can do reps in the range of 6 up to about 15 safely. I usually do between 10 and 15. Any higher and it gets my HR too high. Too low and it puts a heavy load on the heart and makes me feel bad. Since I no longer take steroids, am 51 years old, and can't lift hard; I find myself not all that strong so weights are naturally low compared to pre heart attack. So safety built in there.

I told the doctors I lift light doing squats and they looked at me like I was nuts squatting with 225. They expect me to use just the bar or a couple of 20 lb dumbells.
 

astrosfan123

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i saw paul carter and brad been sharing that study of his about 3 minutes before the best. My first thought was does that study in itself frown upon the dc rest pause sets and muscle round type sets? I will say I got a friend that said he grew the most well into his lifting career when he did start taking 3 minutes rest compared to 90 seconds.
 

maldorf

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If you only rest 30 sec to under 1 minute, I would look at that as being a single rest pause type set and not 2 separate sets.
 

jeroendebleser

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This study suggests 3 min..

I would lose my mind waiting 3 min between sets.. I’d feel lost
It's definitely annoying to sit around doing nothing for so long but at least for me, the research confirms my personal experience so it's what I have to do, period.

I lose way too much reps if I don't rest 3 mins at the minimum. Even when I tried to get myself conditioned to shorter rest periods, I still had the lacklustre performance at subsequent sets.
 

buck

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I would guess i put on 90%+ of my size resting at least 2-3 min between sets. a little less for smaller parts. Less then that and i couldn't lift in the same poundage range.
 

maldorf

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It's definitely annoying to sit around doing nothing for so long but at least for me, the research confirms my personal experience so it's what I have to do, period.

I lose way too much reps if I don't rest 3 mins at the minimum. Even when I tried to get myself conditioned to shorter rest periods, I still had the lacklustre performance at subsequent sets.
Small body parts like arms you can wait for only 2 minutes and be fine. Calves I wait for under 2 mins
 

Golden

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Wait only as long as it takes for my training partner to complete their set and any plate changes
 

N.L....M.....

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I rest 2minutes for most upper body chest and back movements. 1 minute for isolation movements. 3 minutes for lower body squat or leg press movement movements. I track everything from cadence, warm up sets, rest periods, how I’m feeling etc.
 

jeroendebleser

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Small body parts like arms you can wait for only 2 minutes and be fine. Calves I wait for under 2 mins
Yeah I don't time my rest periods so it could be 2 minutes or 4 minutes when I said 3 but the take home message for me is to rest long enough to not lose too much performance.

Certainly not just 1 minute.

But this might be entirely different for someone else who doesn't have that much of a drop-off compared to me.
 

inoverdrive

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I can do reps in the range of 6 up to about 15 safely. I usually do between 10 and 15. Any higher and it gets my HR too high. Too low and it puts a heavy load on the heart and makes me feel bad. Since I no longer take steroids, am 51 years old, and can't lift hard; I find myself not all that strong so weights are naturally low compared to pre heart attack. So safety built in there.

I told the doctors I lift light doing squats and they looked at me like I was nuts squatting with 225. They expect me to use just the bar or a couple of 20 lb dumbells.
Yea my goal is longevity and heart health. I'm 53 and last year I just went to crap! Put on way too much fat. At this point in my life its about health, seeing my grandkids grow up, my youngest son making his way etc. When I messed my shoulder up my ortho told me stop doing heavy weight, cut the weight down to 15-20% of what I usually do. Of course I have no faith in any of them!
 

opietaylor

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i remember back in the day using Leo Costa's Serious Growth Program and it varied your rest periods just as you varied your rep ranges. the combination of the two was awesome. such a great layout. i was just a kid and had no idea what a valuable resource i had gotten. if i were only able to get the nutrition part down at that time but again i was just a kid and really didnt understand the correlation.
 

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