Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: D4 on April 05, 2011, 12:12:46 am
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How long are you supposed to rest between sets if you're aiming for mass gains?
How about to avoid mass gains as much as possible and aim for mainly strength only gains?
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For mass gains I would say 45 - 90 seconds so that the muscle stays pumped. http://trulyhuge.com/germanvolumetrainingL01.html
For big compound movements, maybe 2-4 minutes.
I think it depends on what muscle your training.
For strength gains I rest 5 minutes between sets to allow up to 90% or more ATP regeneration.
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http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/
Edit: To give an answer more tailored to what you actually wanted to know...
Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.
Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.
So in short: It depends, but nutrition will decide whether you gain mass or not.
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http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/
Edit: To give an answer more tailored to what you actually wanted to know...
Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.
Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.
So in short: It depends, but nutrition will decide whether you gain mass or not.
I realize nutrition is a huge part of it. But what I'm trying to ask is, let's say theres 2 completely equal guys eating the exact same diet and both doing the Bench Press. If one's primary goal is building a bigger chest/triceps, and the other's primary goal is just get stronger upper body, and limit as much mass gains as possible, would there be a different way of doing the exercise for each?
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http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/
Edit: To give an answer more tailored to what you actually wanted to know...
Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.
Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.
So in short: It depends, but nutrition will decide whether you gain mass or not.
I realize nutrition is a huge part of it. But what I'm trying to ask is, let's say theres 2 completely equal guys eating the exact same diet and both doing the Bench Press. If one's primary goal is building a bigger chest/triceps, and the other's primary goal is just get stronger upper body, and limit as much mass gains as possible, would there be a different way of doing the exercise for each?
One of the guys loses no matter what since his nutrition does not meet his goals and there is nothing you can do about that regarding rest times.
-
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/
Edit: To give an answer more tailored to what you actually wanted to know...
Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.
Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.
So in short: It depends, but nutrition will decide whether you gain mass or not.
I realize nutrition is a huge part of it. But what I'm trying to ask is, let's say theres 2 completely equal guys eating the exact same diet and both doing the Bench Press. If one's primary goal is building a bigger chest/triceps, and the other's primary goal is just get stronger upper body, and limit as much mass gains as possible, would there be a different way of doing the exercise for each?
Yes. Im not going to get into diet. Thats not my thing.
But training wise theres a huge difference. As I would do it, guy building mass would do 2-4 sets of 8-12 reps with short pause between sets, ie. 60secs.
For the guy wanting strength gains with minimal hypertrophy Id do 3-5 sets of 3-5reps with relatively long pauses 3-5min.
Again everything depends on what kind of exercise, main or support, the person, effort put into the lift and so on. I always start novices with hypertrophy, standard 3x10, p60.
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form follows function
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http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/article-optimization-problems-in-training/
Edit: To give an answer more tailored to what you actually wanted to know...
Your question suggests time of rest between sets to be the deciding factor on whether one gains mass or not. That is not the case since "calories-in minus calories-out" determines whether you gain or lose bodyweight.
Provided "calories-in minus calories-out" matches with your respective goal optimal rest times will vary with the rest of your training parameters (sets, reps, exercise, etc.). For example if sets, reps and weight should stay the same, rest times would vary and decrease as indicator of progress. In other cases one might stick to similar rest times and another variant is to not care about it as long as weight/reps/sets goes up.
So in short: It depends, but nutrition will decide whether you gain mass or not.
I realize nutrition is a huge part of it. But what I'm trying to ask is, let's say theres 2 completely equal guys eating the exact same diet and both doing the Bench Press. If one's primary goal is building a bigger chest/triceps, and the other's primary goal is just get stronger upper body, and limit as much mass gains as possible, would there be a different way of doing the exercise for each?
Yes. Im not going to get into diet. Thats not my thing.
But training wise theres a huge difference. As I would do it, guy building mass would do 2-4 sets of 8-12 reps with short pause between sets, ie. 60secs.
For the guy wanting strength gains with minimal hypertrophy Id do 3-5 sets of 3-5reps with relatively long pauses 3-5min.
Again everything depends on what kind of exercise, main or support, the person, effort put into the lift and so on. I always start novices with hypertrophy, standard 3x10, p60.
what flander said generally holds true, but, you can still go full-recovery between sets and still achieve significant hypertrophy, strength, or power.. full recovery can be used for any goal, just have to push yourself maximally each set.
as far as the least amount of hypertrophy, you're looking at rep ranges which are < 5 reps.. so 1-4 range.. you can still achieve mass gains if you do plenty of sets of that rep range though, so, you're looking at 4x3 etc, not 10x3..
check this:
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/#MethodSRV1
notice the set/rep ranges, and rest intervals.. that'll give you a good guideline for mass vs strength vs limb quickness vs strength endurance etc.. check all of those little variants out, and then the maximal strength effort method above them.
pC