15 replies to this topic

[toltec]

Trying to gain as much bulk as possible. Doing isolated muscle groups routines 5 times a week. I am doing 3 sets per exercie. How much rest should I get between sets? Any recommendations?


Would you recommend doing routines in pairs, one set of flat dumbbell bench, brief rest, one set of flat dumbbell flys, brief rest, then back to the flat dumbbell bench until all 3 sets of each paired exercise are complete, then move on to the next pairing. I hope that makes sense.

Or should I just concentrate on one exercise at a time, with adaquate rest betwen each 12rep, 10rep, 8rep exercise?



Any adivce? Thanks a lot for the help and time.




T

[piotr]

assuming you meant rest between sets not reps... then rest at least a minute

on initial inspection i would say: concentrate on one excercise at a time, train in a slightly lower rep range say go heavy enough to fail at 4 reps on your heaviest sets, concentrate on compound lifts so ditch the flyes for example

but this is all dependant on your level of experience: an experienced lifter would go as low as his one rep max for an exercise relatively frequently, wheras a novice would never be advised to do this

i'm sure others will add to this but i think going heavier than 8-12 reps results in better gains. what do others think??

piotr

[MissKBuff]

That was a really great reply pitor!

You should always rest at least a minute after each set. At least....also, I think doing less reps, with heavier weight, and a hold at the end is what will get you the most gains. You don't want to fatigue your muscles too much...you'll get less gains for more work, and that's never fun, lol...hell, I've always done one set to failure with a heavy enough weight to do 8-15 reps, and then a hold at the end until I feel like I'm gonna die, and I've had the biggest gains from doing that.

[toltec]

What about rest between reps, such as 12 (rest how long), 10 (rest how long), 8 (etc).

[Streetdawg]

If you are focused on building size more than anything then yes stick with the basic compound movements like squats, deadlifts, barbell bench-incline and flat, tbar or bent rows, lat pulldowns, shrugs etc. keep it simple and find what works best for you on the rep scheme.

everyone is different in what rep schemes work best for them to build size. you will see enormous guys using very lite weight doing 30-50 reps on exercises to really feel the weight and the burn. Training intensity is key based on training goals.

as for rest between reps - it depends on your emphasis and each type of exercise. breathing right & controlling the weight well during both directions is important as much as anything you do.

everyone will say 1-2 mins between sets and I would agree on most exercises but if you are squatting, deadlifing or benching very heavy its not uncommon to rest as long as 6mins between sets. I do

based on your questions here it wouldnt hurt for ya to go to a book store and buy a few books on training and training techniques and sample workouts. the more reading you do the better off you will be.

dont overlook the basics - Eating right, & sleeping enough

SD

[toltec]

I've read lots of stuff and basically everything you read has a contrary point of view. Hard to get good objective facts when it comes to body building, gotta sift through a lot of bullshit. I just wanted to see what some folks thought on a few basic questions.
I do all the mentioned exercises and have just wondered a bit on my resting technique. I was also curious as to pairing up exercises, sometimes I'll go back and forth between two exercises until done with each exercise, then on to the next.

Thanks for all the postings. I just starting my first real sust only cycle and eating like a pig.

[Streetdawg]

glad to be of any help toltec. keep us posted on your progress

more weight/less rest = higher intensity which means more adaptation by the body

SD

[toltec]

Thanks, man will do. I am keeping stas and notes. We'll see.

[Anabolic Beast]

I've read lots of stuff and basically everything you read has a contrary point of view. Hard to get good objective facts when it comes to body building, gotta sift through a lot of bullshit. I just wanted to see what some folks thought on a few basic questions.
I do all the mentioned exercises and have just wondered a bit on my resting technique. I was also curious as to pairing up exercises, sometimes I'll go back and forth between two exercises until done with each exercise, then on to the next.

Thanks for all the postings. I just starting my first real sust only cycle and eating like a pig.

I hope your not reading "Muscle and Fiction" or any other muscle magazine for training information. Two books I highly recommend for no nonsense training info are Mel Siff's Supertraining and Chales Poliquin's The Poliquin Principles. You won't find any conflicting point of view on training in either of these two books. They are based on actual empirical observations and research into exercise physiology which is also supported by the research done by the Russians on training. I think Supertraining is one of the best books written about training but I warn you, it is written more like an exercise physiology book than a layman's guide to training. Poliquin's book is written more in layman's terms.

[MissKBuff]

What if you just switch to purely compound movements for a while, simplify

I think compound movements are better for over all results than isolation.

[Anabolic Beast]

What if you just switch to purely compound movements for a while, simplify

I think compound movements are better for over all results than isolation.

[toltec]

Yeah, I'll check those books out. I am very much into objective, fact based research, not bullshit. 99% of our society and what it accepts as fact is bullshit. I can't stand it. You always will get the best results by being an objective, critical thinker.

[deadweight]

Ive allways rested as much as needed between sets....I'll be dammed if im gonna time myself by the clock wile training.....I must be doing something right considering im big as fuck.....dw

[MissKBuff]

Yeah, I'll check those books out. I am very much into objective, fact based research, not bullshit. 99% of our society and what it accepts as fact is bullshit. I can't stand it. You always will get the best results by being an objective, critical thinker.

You want 100% legit info? PLEASE get the book "Hoew to Eat Move and Be Healthy" by Paul Chek...nothing out there compares....nothing....

[Streetdawg]

Ive allways rested as much as needed between sets....I'll be dammed if im gonna time myself by the clock wile training.....I must be doing something right considering im big as fuck.....dw


AMEN! "big as fuck" LMAO

that you are bro! that you are!

SD