...how much time should I rest between sets? I have heard everything from "no more than 30 seconds" to "wait until you are sure that you can give the next set absolutely everything you've got."
2007-11-23 07:58:49 · 4 answers · asked by AxiomOfChoice 2 in Health ➔ Diet & Fitness
depends on what your goals are. for maximum strength you want to wait a good 4-5 minutes to allow the body to replenish ATP stores. for muscle growth you would want to weight from 60-90 seconds. and for endurance you should be ready to hit your next set after 20-30 seconds rest.
2007-11-23 08:16:31 · answer #1 · answered by lv_consultant 7 · 1⤊ 0⤋
To be perfectly honest with you the best way to determine rest interval is heart rate.
Go buy a heart rate monitor and watch your heart rate before and after a set. I use to do the 30 second to 1:30 rule too. After I got a heart rate monitor I notice not only was I not exercising hard enough I was taking too long in between sets. Now if you can afford a HR monitor I suggest you use the 45 sec to 1:30 rule. When you start lifting weight below ten reps you need much more rest than if you are doing 12 to 15 reps generally because your muscle glycogen (sugar) and Creatine reserves have been depleted and need you cardiovascular system to kick in to aid in recovery.
I hope that helps some.
2007-11-23 16:14:16 · answer #2 · answered by tempowht 3 · 1⤊ 0⤋
make sure you catch your breath, but dont have too long of a break...i usually have between 30-60 seconds....also, make sure you start out with a smaller weight and increase each time between sets
2007-11-23 16:08:31 · answer #3 · answered by Rosie 4 · 0⤊ 0⤋
i normallly give my self a break of about 1 minute.. becuase 30 seconds you still fighting to breathe.
2007-11-23 16:01:50 · answer #4 · answered by EJ 3 · 0⤊ 0⤋