Rest times?

[wags]

Most of the spring summer & fall, I have been resting 30 seconds to 60 seconds
between sets. Now For winter I want to try bringing up my strength. So I began
rest periods of 3 min's between sets, for 5 sets. This is driving me nuts, I feel
like a bum just waiting 3 min's, takes forever. My 2 questions are:

1) what is the least amount time I can rest between sets, and gain strength?
2) Is 5 sets per body part, twice a week enough work to keep the present muscle?

Thanks for all info!

 

[Mr. Chicago]

Yeah 3 minutes will feel like a long time but some times you need that time between sets to get close to the same amount of reps before fatiguing. I usually take no more than 2 minutes but it depends how close to failure you're going in your sets. I'm confused by what you mean, "gain strength"? You mean during the set or like overall? And 5 sets is no where near enough, 12-15 would be more on the lower end i think most would agree. Guys that do 30 sets for arms and chest are a bit excessive but 20 is usually my sweet spot for bigger body parts. I mean think about it how can you possibly target all the different heads with just 5 sets? Especially if it's just one exercise, doesn't really make sense. 4-5 different exercises at 3-4 sets each and you can definitely gain muscle and strength. 5 sets would be the absolute minimal amount and no way to gain strength.

 

[Masonic Bodybuilder]

Training for strength I would do 2-3 minutes rest between sets. Focus on 3-6 reps for each set. I would take a look at some strength programs that are published and take a few things from them. Create your own routine that way.

Keep a good log of your progress that way you can see if you are making the strength gains you are looking for.

 

[stevesmi]

I will rest up to 4-5 minutes on my heaviest sets when doing compound lifts. you really have to do this if you are strength training or you will quickly burn out.

leading up to them do 3 minutes or so.

 

[muskate]

I recommend resting 60 seconds or less between sets. Sometimes for the big compound lifts you might want to rest 2-3 minutes per set if you are trying to lift max weights but generally speaking, the less you rest between sets - the better

Short rest periods will keep the blood in the muscle and give you a wicked pump.

Doing a set and then sitting on a bench and looking in the mirror for 2-3 minutes before doing another set is nice but that's not bodybuilding. You always want to train with a go go go type mentality. I tell all my clients to train like they are late for work.

5 sets per body part twice per week is plenty to prevent muscle loss. Just remember quality over quantity. If you are only doing 5 sets, make sure those 5 sets are ALL OUT

 

[jp4355]

It all depends on what you mean by Gaining Strength.

When I was Power-lifting, I would wait around 2 Minutes or more, but they were sets at 80% or better my 1-RM.

Now that I'm Bodybuilding, I don't go over 1 Minute even on very heavy sets.

Usually by the time that I can Breathe Normally Again, it's time for the next set.................................. JP
P.S.
I practice a Free-Diving Technique to not only be able to bring in more Oxygen.
But also be able to Exhale Completely, this helps greatly in being able to resume your training more quickly inbetween sets.

Note ~ I had someone Train me to do this Breathing Technique.