Gap between the sets and reps
Moderators: Boss Man, cassiegose
Gap between the sets and reps
I'm just wandering that how much gap(time) will be sufficient between the reps and sets while weight training....
depends on weight used, rep/set range etc. a good number is 60 secs between sets and around 3 mins between exercises. maybe higher in some cases but i wouldnt really like too go lower than 60 secs as you would probably be under some fatigue from the last set (if your lifting heavy enough)
the post above me has got it all wrong with the workout days. you should never weight train 6 days in a row, and the whole muscle group per day thing is worse than useless.
the post above me has got it all wrong with the workout days. you should never weight train 6 days in a row, and the whole muscle group per day thing is worse than useless.
Depends. Splits have and always will be fine, providing you don't do masses of volume, take forever in the Gym, or use crap technique.
Old school, new school, it's all good. The main things are avoid massively long workouts, a few crappy things like Wrist curls, use good technique, and don't overtax a muscle group.
The thing many forget is, that many big dudes even 200lb naturals, did splits for years, with little to no adverse long term effects. Any big dude doing new school stuff, could still get hurt using poor technique, or possibly getting so big, they're pounding their joints beyond healthy for years.
Old school, new school, it's all good. The main things are avoid massively long workouts, a few crappy things like Wrist curls, use good technique, and don't overtax a muscle group.
The thing many forget is, that many big dudes even 200lb naturals, did splits for years, with little to no adverse long term effects. Any big dude doing new school stuff, could still get hurt using poor technique, or possibly getting so big, they're pounding their joints beyond healthy for years.
RK19
Why are you so sold on whole body workouts? Almost everyone I know does splits including myself. I am just curious why you think its best I noticed you say that in almost everything you post.
I prefer splits because i enjoy lifting weights and like to do so 5 days a week. body tells me when i am sore or tired and need a break. when it does I rest.
I know in the end its all good. As long as your training thats the main thing.
Why are you so sold on whole body workouts? Almost everyone I know does splits including myself. I am just curious why you think its best I noticed you say that in almost everything you post.
I prefer splits because i enjoy lifting weights and like to do so 5 days a week. body tells me when i am sore or tired and need a break. when it does I rest.
I know in the end its all good. As long as your training thats the main thing.
up until the beggining of the year i did splits all the time, then tried full body and ive never looked back. i feel its a much better way to train as i personally have seen better results. i see it this way with splits you target a muscle group maybe twice a week in the 4 or 5 days you train, but full body you will target that muscle group 3 times out of 3 days i find this much better.
p.s im not dead against splits, i know they can have there advantages, but when you see someones split routine (especially a begginers) its always something like bis/tris full of crappy tricep extensions,and curls.
p.s im not dead against splits, i know they can have there advantages, but when you see someones split routine (especially a begginers) its always something like bis/tris full of crappy tricep extensions,and curls.
The standard recommendation is 60 seconds between sets.
Having said that I have never seen anyone stick to that time frame for more than a few sets.
If you (any of you) take note of the time you enter the gym and the time you exit the gym and how many sets you performed in that time frame, you will be able to calculate your actual average rest time (figure 10 - 12 seconds for the execution of each set).
Having said that I have never seen anyone stick to that time frame for more than a few sets.
If you (any of you) take note of the time you enter the gym and the time you exit the gym and how many sets you performed in that time frame, you will be able to calculate your actual average rest time (figure 10 - 12 seconds for the execution of each set).
That’s a good point that you work muscle groups 3 times a week instead of once or twice never really looked at it that way. I have been doing the same thing for so long it’s just hard to change mind I guess.
As for the topic of this form i rest between 20 and 60 sec between sets or what ever random time lol. I go again as soon as i feel ready as long as no one stops to talk to me.
As for the topic of this form i rest between 20 and 60 sec between sets or what ever random time lol. I go again as soon as i feel ready as long as no one stops to talk to me.
and also look at this:That’s a good point that you work muscle groups 3 times a week instead of once or twice never really looked at it that way. I have been doing the same thing for so long it’s just hard to change mind I guess.
most people do this:
mon - chest / tue - back / wed - legs (if we're lucky) / thu delts / fri - arms
where they might do 3 exercises for each muscle or so...they are training 5 days in a row which is great for burning out your testosterone levels quickly
now how about we take one exercise from each day and pop it ion 1 day where we'll get 3 workouts (full body) and more recovery time but the exact same sets and reps and amount of exercises
but wait there's more...
think of the wt you'll use too...taking chest day for example
exercise 1 - bench press: first exercise of the day so you can use your max wt, say 100kgs
exercise 2 - incline press: second exercise of the day and the benches before were pretty hard but you battle through with an almost max wt, say 75kgs
exercise 3 - decline press: third exercise of the day and your dragging your arse on the floor (not nice if you're in a public gym) as the first 2 exercises you've given everything but hey we also need to train the "lower" chest (for some reason, i still don't why people do this??) so we go though those sets at a moderate type wt as we're pretty tired right now, say 50kgs
now with out full body workouts we're only using 1 exercise per day so we can give it our all:
day 1 - bench press: we can again use 100kgs
day 2 - incline press: a littel sore from mon but 2 days later we're almost recovered so now that we aren't pre fatigued we can use 85kgs over the 75 we used in scenario 1
day 3 - getting a little sorer from the bench/inclines from earlier in the week but again the 2 days rest has been good with out perfect post training nutrition window meals so now for decline we can use 70kgs over the 50 from scenario 1
see what we mean here??
www.uponlinetraining.com
swanso
You do a good job of explaining mondays lol.
I never even gave much thought to full body workouts untill now. Do you think you have better gains from full body workouts or splits? What do you do.
can you point me in the right direction where to find some full body workouts to take a look at.
I am still not to sure of only lifting 3 days a week. still seems a little slack to me. do you have any suggestions what you can do on rest days other than straight cardio?
You do a good job of explaining mondays lol.
I never even gave much thought to full body workouts untill now. Do you think you have better gains from full body workouts or splits? What do you do.
can you point me in the right direction where to find some full body workouts to take a look at.
I am still not to sure of only lifting 3 days a week. still seems a little slack to me. do you have any suggestions what you can do on rest days other than straight cardio?
I prefer a 4 day split like this:
Monday: Heavy upper body
Tuesday: Heavy lower body
Wed.: Off
Thurs: Light upper body
Fri: Light lower body
Sat: Off
Sun: Off
With this routine, you get 3 or 4 days rest between body parts and that allows for a much more intense heavy day. The light days will be needed after the more intense heavy days.
Every 4 to 6 weeks, do a week of light/light for improved rest/recovery.
Every 3 or 4 months take a week or a half week off for extra rest. If you opt for the half week off, skip the heavy part and keep the light part.
Monday: Heavy upper body
Tuesday: Heavy lower body
Wed.: Off
Thurs: Light upper body
Fri: Light lower body
Sat: Off
Sun: Off
With this routine, you get 3 or 4 days rest between body parts and that allows for a much more intense heavy day. The light days will be needed after the more intense heavy days.
Every 4 to 6 weeks, do a week of light/light for improved rest/recovery.
Every 3 or 4 months take a week or a half week off for extra rest. If you opt for the half week off, skip the heavy part and keep the light part.
Full body is excellent for conditioning, but if you want to make big gains in strength you need to provide more time for recovery. The full body workouts don't allow the extra time for recovery that is required for the bigger gains.RK19 wrote:lens
i personally have had better gains with full body, you will get out of it what you put into though.
try some of chad waterburrys stuff, hes got some good programmes. and hiit cardio for days inbetween.
Professional athletes get to sleep and rest more than the rest of us and they can train harder and more frequently as a result. And the use of steroids allows you to train hard and recovery quicker. Indeet the steroids don't make you strong, but they allow you to recover quicker and allow you to get strong. I don't use them, but I understand the addiction.