Rest Between Sets

We have selected the routine, that select pattern of sets and repetitions that is going to drive us smashing through the wall. We are going to shred the edge of the envelope and become a new beast. A beast the likes of which has never been seen before. Tight sinews, bulging muscles, veins as thick as garden hoses. People will look on in awe as this chiseled, rock-like God walks the streets with them.

One factor in your routine remains unaccounted. How long to rest between sets? Why does it matter? Alright, two questions remain unanswered. Does it matter?

How long to rest between sets? Why does it matter? Alright, two questions remain unanswered. Does it matter? THREE! Three questions left unanswered!

How long to rest between sets? Why does it matter? Alright, two questions remain unanswered. Does it matter? Before this looks like a Monty Python sketch, there are three questions that will be addressed here. How long to rest between sets, that it does matter, and why it matters. No matter what you are doing rest and recovery does matter.

We can break this down to the very basics of short, medium, and long rest periods. Back when I started powerlifting, stories circulated of “old time” lifters who would squat all day. Their workouts would last 6 to 8 hours. The breaks they took between sets were in the range of 30 to 45 minutes. During which time it was alleged that these elite lifters also drank a quart to a gallon of milk.

These stories remain just those, stories. Although, on some of my freer days, I have been known to take a protein shake to the gym and squat or deadlift for 30 minutes to an hour. But that kind of regular routine is ridiculous. That time does not exist in the schedule.

What we can do is consider the long break at 3 to 5 minutes between sets. This longer period has been found in several scientific studies and anecdotally to have superior results in several areas that weight lifters consider highly important. This allows for higher time under tension through a greater overall number of repetitions per set. This results in deeper muscle density, more gains in strength, and greater gains in size. Along with these studies found overall increases of power. The key pattern found in this is 3-5 sets of 4-6 repetitions per set.

The short range is measured at 30 to 1 minute. Some studies and lifters will carry this out to 90 seconds, but for this piece we will limit the short range to 1 minute. This is more for endurance trainees and is often found coupled with higher repetitions. Reps in the range of 15 to 20 are what I mean by higher reps.

The energy source for this range is oxygen burning carbohydrates and fat. This is aerobic. This type of lifting will burn more bodyfat while exercising. Your body will become more adept at processing and removing lactic acid. The benefit for doing aerobic lifting is that by building muscle strength and density your resting metabolism will be much higher. This is just how it works by increasing lean muscle mass. The higher resting metabolism will burn far more calories in between workouts than you burned during your workout. It is worth doing.

High repetition lifters are looking primarily for endurance and long performance. One often understated technique combination that can be used with the weights at this level is speed reps and pause reps. To illustrate these two let’s consider the bench press.

Once you are settled in with the proper form, you lower the weight to the point that it is just tickling your skin at your diaphragm. Hold the weight at that point for 2 or 3 seconds. This allows you to have total control of the weight and to eliminate the bounce reflex that most lifters rely on to get out of the sticking point of most compound lifts. When you push the bar, do so explosively. Repeat each press with this same technique. The explosive press will fire more muscle fibers than what are needed to move the weight, researchers have found.

The midrange rest period is 1 to 2 minutes. I average that at 90 seconds, mentally that feels right for me, but you go with whichever end of that spectrum you choose.

The number of sets is 3 and the repetition range is 6 to 12. For me, I do 10 repetitions.

This rest range allows the Adenosine Triphosphate Phosphocreatine (ATP-PC) and the glycolic systems to recover enabling another set. According to Oxford Reference (www.oxfordreference.com) the Phosphagen System is described as follows:

The quickest, and most powerful source of energy for muscle movement. The phosphagen system is a form of anaerobic metabolism. It uses creatine phosphate to generate ATP (adenosine triphosphate, the chemical which provides energy for all body processes). Unfortunately, it will support activity for only about 10 seconds, just enough time for top-class runners to complete a 100 metre sprint. Although the phosphagen system produces only a little ATP, it generates energy very quickly. This provides the maximal power needed for short bursts of activity, such as when a sprinter explodes out of the blocks, or when a weight-lifter performs a clean-and-jerk. Creatine phosphate is stored in muscle and its depletion causes fatigue. Dietary supplements which increase creatine phosphate levels in muscles may delay fatigue and improve the explosive power of sprinters and other athletes. See also creatine.

Basically, ATP-PC is a short burst, explosive energy source. It’s used and it’s done. ATP-PC is recovered through the mid and long rests.

History shows that the midrange rest has built bigger lifters. Why? This time range riggers the body to release anabolic growth hormones and responses. Testosterone and Human Growth Hormone are the two primary anabolics in this release. According to Kraemer, et al 1990 and 1991, it is the midrange resting period that triggers the greatest release of the anabolic hormones naturally.

What some may see as a negative, muscle fatigue, is a benefit. The lactic acid building up in the muscle is one of the causes of fatigue. It is also necessary for both strength gains and growth. That is good news per NCBI.

Long rest periods of 3 to 5 minutes let you recover more effectively between sets. This comes out as more repetitions completed in each set. Mathematically, yes math, that is far more time under tension as there are far more repetitions completed. This greater number of reps completed per set allows for more weight increases in a shorter time period. Consider the scenario that 3 sets of 10 reps is when we increase the weight by 10%. The greater rest period allows more recovery. This brings us to more repetitions. Which, as you can see, brings more weight increments sooner.

One technique that works well with this is working alternate muscle groups. Consider doing bench press and bent row, biceps and triceps. I will also combine squats with shoulders and leg isolations. Switching between sexercises allows recovery. Doing one exercise while recovering from another keeps your heart rate up. Another benefit from combining alternating muscle groups is the feeling of the “pump” as the area is filled with blood. I promise you, that pump is awesome. Plus, the extra blood flowing through is bringing in nutrients and bringing out lactic acid and other waste.

Let’s look at some of the benefits in a quick list:

Short – 30-60 seconds

Aerobic Aspect

Increased Resting Metabolism

Remove Lactic Acid

Long, Lean Muscles

Mid – 45 to 120 seconds

Gains in Strength

Gains in Growth/Muscle Size

Increase in Hormone Production

Long – 3 to 5 minutes

Quicker Weight Increases

Faster Strength Gains

Power Increase

There it is, friends, the long and the short, as it were, of taking breaks between sets. This should enable you to better design your lifting regimen to achieve your goals.

Train hard! Train smart!

12-Week Cycle Finale

12-Week Size Cycle Wrap Up

It is the end of the 12 weeks. Time to wrap things up.

When I began this cycle my primary lifts were the following:

Squat               245

Deadlift           245

Bench              155

Bodyweight    235

Age                 49

I did have a birthday in there, so that number went up, too. The numbers at the end of the 12-weeks look like this

Squat               350

Deadlift           355

Bench              205

Bodyweight    245

As you can see, I added 105 pounds to my squat, 110 to deadlift, and 50 to my bench press. At the same time, I only added 10 pounds to my overall bodyweight. Not too shabby for 49, 50 years old.

I need to clarify that I am not one to over use supplements. I have a protein mix that I use. There are no bottles of extra pills, creatine mixes, added boosters. I have never used steroids. Never even tried pot, so … I get most of my nutrition through a good diet now. Supplements are just that, supplementing where I fall short.

This routine was originally billed to me, 20-some odd years ago, as a mass building routine. I am a little larger, but massively huge, no. The routine has made it so pants fit tighter and shirts are definitely tighter, yes, but have no misunderstanding. I did not go from that little kid from the Bronx to some hulking mass-monster.  

I do have stronger, thicker thighs, notably bigger arms, broader and thicker back, and am losing my neck to traps.

Overall, this is a cycle worth doing a couple of times a year. I ill certainly keep it in my log books, and I recommend that you do this, too. The way this routine breaks out it can be done on a four day or three-day split. This makes it flexible enough to fit most any schedule.

Here is what it looks like:

PUSH DAY

Squat

Leg Extension

Shoulder Press

Triceps Exercise of Your Choice

Plank for time

Bicycle Crunch

PULL DAY

Deadlift

Leg Curl

Bent Row

Upright Row

Biceps Exercise of your choice

Plank

Bicycle Crunch

The four day split  looks like Monday-Tuesday/Thursday-Friday. Monday and Thursday are push days while Tuesdays and Fridays are pull days. 

The three day splits look different, of course. Monday and Friday of Week 1 may be pull days with Wednesday as a push day. Them Week 2 Monday and Friday are pull days and Wednesday is a push day.

One modification that I made at Week 7 was to add a more exhaustive arm routine. This looks like

Incline Curls

Preacher Curls

Standing Curls

Overhead Triceps Extension

Skull Crushers

Triceps Press Down

The beauty of this arm routine is that both muscle groups get worked through three different positions. These are the extended, contracted, and midrange positions. By working these muscles, or any muscle, throughout these positions you are getting the fullest and most effective workout possible.

Why not do a workout routine based on these three ranges?

That is possible, but requires a five-day split, at minimum, to be done safely. This is not possible for a four or three-day split. Adding this into the 12-week routine makes for awesome arms.

You have noticed that there is leg extension immediately after squats and leg curls also immediately after deadlifts. The specific reason for this is clear. Squats hit quads heavily. You will also feel them deeply in other parts of your glutes and legs when you do them deeply enough. What you may not be fully aware of is that deadlifts hit the hamstrings at least as much as the quads.

This may seem counterintuitive but work with me here. By dropping the weight below and in front of your center of balance the muscles used and in what proportion they are used shifts dramatically. Keeping you hips low and back creates the need for muscles that will pull the weight up. You will also find that the muscles along your spine, from your trapezius down to your coccyx, will be fully engaged. This is part of the pulling machine used to get that bar off the ground. The hamstrings are necessary in that machine.

Doing leg extensions after squats and leg curls after deadlifts allows you to focus on the primary movers for these exercises. It makes it so you can hit those muscles in their contracted states. In this way, you get to two of the three angles straight off.

The crux of ho this mass and strength routine works is by basing the entire thing on compound movements. Compound movements are those that include more than one joint to execute. Think about the squat. To squat, you need to flex your ankle, knee, and hip joints as well as have spinal flexibility. For bench press, you are using shoulder, elbow, and wrist joints.

Using multiple joints requires that several different muscles are engaged in the movement. These muscles are involved for completing the movement. There are, of course, other muscles used to support and stabilize the body during the movement. All of this works together for a combined result of far more muscles engaged in one lift than when doing isolation exercises.

Now you know what and how and why. You make the when happen.