Does recovery time between sets matter, past a certain point?

[Replicon]

Let's say you're doing some generic weight lifting exercise (I dunno, bicep curl, whatever). You might do 2-3 sets, with the usual rest time in between. My question is, is it important to rest the minimum amount of time necessary to be able to do the next set, or can it be MUCH longer?

As in, let's say I do the first set of something, then do the whole rest of my routine, and then do the second set. Will there be less benefit to that? I'm guessing it makes no difference, but who knows, it might be that you get better results by doing the two sets closer together (i.e. after the minute or two recovery), because the muscle is "primed" or some crap. How does that work?

cheers

[rock_ten]

As usual, it mostly depends on what you're training for. Anyway: I think that total volume is much more important than volume density, for most training applications. The shorter that the rest period is then obviously the more taxed will be your ability to handle continued loads with short rests, or whatever - a kind of endurance. That's valid in itself, and I think some high-volume density training should be performed.

Your muscle will indeed be "primed" like you suggest, during a workout. Unless you're doing very light shit then you probably notice a significant advantage after warming up and ramping up - sets even may get easier as you ramp up, or at least not get any harder. This effect seems to last at least 20 minutes depending on what you're doing in the mean time - anyway much longer than it takes to essentially fully recover between sets.

If what you're doing doesn't really benefit from a warmup much then you could do sets spread out as far as you like, over the whole day if you like. But remember that it then won't train your ability to perform a lot of volume in a shorter time.

Generally for weightlifting I would favour taking rests as long as needed for full recovery - up to 5 minutes. Much more total volume can be performed, and fatigue is greatly reduced. I'd make that the majority of my training, with occasional bits of short rests or just plain high-rep sets.

[Antoine]

it matters. If you want hypertrophy, dont rest much between sets. if you are going for huge ass heavy lifts for strenght, rest a bit longer to fully recover your ATP and CNS.

[Rahf]

it matters. If you want hypertrophy, dont rest much between sets. if you are going for huge ass heavy lifts for strenght, rest a bit longer to fully recover your ATP and CNS.

Pretty much sums it up.

say 1-3 minutes for a hypertrophy oriented type of training and 2-5 minutes for strength training. Or you could just giant set your whole workout :tongue:

[chicanerous]

Pretty much sums it up.

say 1-3 minutes for a hypertrophy oriented type of training and 2-5 minutes for strength training. Or you could just giant set your whole workout :tongue:
And, if you're doing speed work, bring the rest down into the 30-90 second range.

[Chuck The Truck]

I agree with what's been said by Antoine, but this is in general. If I can only add something to what the big guy said, is TRY different resting time. It depends on a lot of factors like your biosignature (if you have more fast-twitch, slow-twitch muscle fibers), also if you ate enough during the day, also if you had adequate sleep etc etc. Personnally I go by my feelings. You will never see me in the gym looking at my watch all the time. If one day I didn't have enough sleep I might take longer in between my sets. Sometime if I have pushed my self too hard during a set, I'll take a longer rest etc etc .Personnally I would say go by your instinct.

[Replicon]

Cool, thanks a lot, all!

[rock_ten]

I wonder if whatever factor that is benefitted from high volume density (short rests), probably higher blood flow partly, could be better attained by seperate high-rep sets like a set of 20-30 at the end of the workout, following most of the time spent doing sets of whatever, like 5+, with long rests...

One could lift more total volume and weight in the work sets by having long rests, obviously. And this is a benefit. But you'd lose the benefit of high volume density - which is then recovered by performing high rep sets seperately.
---
Whatever - either way, every kind of weight trainer can benefit from a range of different shit, but you know that.

[Birch]

you never said what you goal was

[Patrik]

Hmm, the word "hypertrophy". Please define it, I'm a bit at loss with these words..

[Steve]

growth

[Antoine]

Hmm, the word "hypertrophy". Please define it, I'm a bit at loss with these words..

growth

[Wesker]

Hmm, the word "hypertrophy". Please define it, I'm a bit at loss with these words..

It's the process of aquiring muss

[Rahf]

To continue from what Chuck said: If I see someone checking their watch during their rest and they're not packing big muss, I laugh.. I seriously snicker and wonder what the hell they are doing if the watching of the watch is immediately followed by a stressed out set.

Growth.

[chicanerous]

To continue from what Chuck said: If I see someone checking their watch during their rest and they're not packing big muss, I laugh.. I seriously snicker and wonder what the hell they are doing if the watching of the watch is immediately followed by a stressed out set.

Growth.
I use a pocket watch quite frequently. :ogre:

[compleks]

How distinguished.

[Steve]

growth

growth

[Steve]

Actually it means "well-fed" or something

[-Pat-]

Branle

[Steve]

until

[Rahf]

your

[DeeJay]

yourned

[chicanerous]

How distinguished.
Yes, I try to be classy even while working out. I find a monocle is a good accessory for squatting, as well.

http://img518.imageshack.us/img518/4022/chamberlainhd8.jpg

[-Pat-]

yourned

branle

[Steve]

becomes

[Wesker]

I stopped being anal about rest times when I got unfocused on the upcoming set. Just go with gut feeling and you will end up with mostly consistant rest times.