when training with heavy weights and lows reps..how do you know how long to base your rest inbetween sets for?

Question

plus, how many sets would be good?

Answer 1

It depends on your goals, your body type, and several other factors. I'm assuming your primary goal with lifting low weights and low reps is for strength (typically below 6 reps is more for strength rather than hypertrophy). For strength training you can get away with longer rest periods between sets, 2-4 minutes or until mostly recovered from the last lift. Going many sets is not necessary for strength training as suggested above, high volume and strength training are not well suited for each other.

You want to be sure your lifts are very intense, going to failure on the last set and close to failure on the previous sets. When in strength training phases, go for three or four sets at the most. Work out like a powerlifter, doing singles and triples, speed work, using rubber bands and chains, wood blocks and even sleds.

When shooting for hypertrophy is when you want to decrease the amount of time between sets to 1-2 minutes or less and increase the number of reps to 8-12. Again, higher volume isn't always better for most people even in mass gain phases. High volume works better during cutting phases when you're trying to increase the metabolic rate the most.

Answer 2

There's no real time limit you should be aiming for because everybody is different.

When doing low reps/high weights you're gonna want to increase the number of sets you do. I normally aim for 6-7 sets of 3-5 reps depending on the weight and what muscle group I'm working on that day.

So you finish your first set give a little time and maybe do some ballistic stretching of the muscles then move onto the next muscle you're working. Again, when you finish your set give it a moment, stretch and move onto the next muscle. When you're done, let your heartrate come down a bit, stretch, drink some water, towel off and start the set again.

Answer 3

you should be doing 3 sets of about 8 reps each.

Pause for 1-2 minutes between sets. I would recommend doing some light stretches during these pauses. This will help prevent your muscles from stiffening up.

For example, if you're working your shoulders, stand up from your machine and stretch one arm horizontally across your chest. Hold it in place with your opposite hand for 10-15 seconds, then switch arms.

If you're working your legs, stand up, and bend your leg back and up so that your heel will come near your buttocks. Grasp your ankle with the opposite hand and gently pull. You should feel the stretch in your buttocks and calves. Pull for 10-15 seconds on each leg.

Answer 4

that's a good question,

I normally aim for no less than 4 sets, and normally rest till my heartrate goes down to the point where it was right after warmup (around 100bpm.) but I don't know what you're supposed to do. I know too short means you won't have the energy to do the set and won't get a good workout and too long and you muscles will heal too much and it will be like starting over.

Answer 5

For truly force you employ a slight weight with very strict kind, this implies doing the reps slowly whilst now not relocating any bodypart besides the muscle being labored and controlling the burden alternatively than simply doing the reps as speedy as feasible. For velocity/vigor/explosiveness as persons name it you do the reverse, you elevate with a heavy weight, low reps, and participate in the reps as swiftly as feasible utilising your complete frame to push in opposition to the burden. Do now not allow the slight weight with strict kind idiot you, I am a bodybuilder and despite the fact that the slight weight sounds much less masculine, I guarantee you it's way more complex and painfull than coaching heavy. The giant change among those 2 forms of coaching is that coaching with strict kind will result in muscle and force earnings, while coaching speedy and heavy will result in little to no muscle earnings growing the phantasm of force considering the fact that you are going to be coaching with heavy weights. Training speedy and heavy is quite often regarded extra profitable to exercises, you are going to be competent to position out fast burst hobbies that outcome in a ball being thrown farther, a dash being faster, and a punch being faster and touchdown more difficult. Strict kind ends up in a extra static kind of vigor, say you are a wrestler or grappler you are going to have extra powerfull submission holds, you are going to discover matters like mountaineering a prime rope or scaling mountains less complicated than different persons, and you are going to be way more muscular than typical persons. When you evaluate the 2 force athletes, persons who coach speedy and heavy preserve the sector files for one million rep at the bench press. Whereas the muscular men preserve the sector list on static force parties, like preserving a rope connected to a exercises vehicle bracing in opposition to anything and preserving the vehicle from relocating whilst a few man flooring the fuel pedal. Think man who trains heavy deadlifts a giant rig however are not able to preserve it up for greater than a moment, however man who trains intensely can simplest deadlift vehicle however can preserve it up for a couple of mins. As for that is higher it is dependent upon your objectives. I force coach with strict kind considering the fact that it makes me more fit, the multiplied muscle groups enables me to devour extra meals on a everyday foundation with out gaining any fats, and as an advantage I can subdue men slightly higher than me and holiday their arm if want be. You could simplest care approximately combating and pick to transport round and strike alternatively than combat head on. It all comes down on your form of combating.