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  1. #1
    Just joined M&S nornironlad's Avatar
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    Default Less rest an less reps or vice versa

    Would like to find out what you guys think on this, as there are so many different posts about this... As a hard gainer and over 40, and wanting to keep and build on the muscle I have, do you think it's better to aim for less rest between sets, say 1 minute and get maybe 5 solid reps, or rest for 2 - 3 minutes between sets and be able to squeeze out maybe another 2 or 3 reps. What you think, or maybe it also depends on the exercise ???

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    Hi Norn,
    I am new to the site and have been training with dedication since 07/10. I am 53, 173 9%bf @ 5'10". I as well am a hard gainer.

    I believe you have to mix it up all the time, but I believe in good rest between sets. General, no less than 60sec unless you are
    doing something special where you are working on conditioning. Normally 90sec to 2min. I now run all super sets with rest between each set in the super set. Like, Incline DB press ss narrow V weighted chins. You should have 3 routines that you like.
    None should go over an hour and better 45min. Rotate the 3 routines. My rotation is routine 1 for 3 weeks, move to routine 2
    and so on. I go monday tuesday on, wednesday off, cardio/abs, thursday friday on/ weekend off. I stretch every morning and
    the weekend and this is the most important part to me - hurts at first but the more you do the better you feel.
    I repeat the same workout Monday and Thursday and Tuesday and Friday, but Thursday & Friday will be lighter higher reps.
    I practice the olympic lifts, I deadlift about every 10 days . So, change, change, change. I document everything, including all I eat on FatSecret. Its free and it is great.

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    Default I hear you

    oops Learning the site!
    Last edited by REPS60; 11-06-2013 at 01:40 PM.

  4. #4
    Trusted Advisor Doug's Avatar
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    Default

    Quote Originally Posted by nornironlad View Post
    Would like to find out what you guys think on this, as there are so many different posts about this... As a hard gainer and over 40, and wanting to keep and build on the muscle I have, do you think it's better to aim for less rest between sets, say 1 minute and get maybe 5 solid reps, or rest for 2 - 3 minutes between sets and be able to squeeze out maybe another 2 or 3 reps. What you think, or maybe it also depends on the exercise ???
    For muscle growth, 6-12 reps and 60-90 seconds rest between sets allows adequate muscle recovery to hit it again
    Doug

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    Just joined M&S Herculass's Avatar
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    Quote Originally Posted by nornironlad View Post
    Would like to find out what you guys think on this, as there are so many different posts about this... As a hard gainer and over 40, and wanting to keep and build on the muscle I have, do you think it's better to aim for less rest between sets, say 1 minute and get maybe 5 solid reps, or rest for 2 - 3 minutes between sets and be able to squeeze out maybe another 2 or 3 reps. What you think, or maybe it also depends on the exercise ???
    I find that the longer rest works better for me but everyone is different. Do what feels right for you. Good luck with your goals.

  6. #6
    Just joined M&S nornironlad's Avatar
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    Default

    Thanks guys, I think I'll go with more rest and more reps, it feels good 2 squeeze out that other few reps.... Thanks again

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    I typically do between 8-12 reps and 60-90 seconds rest between sets. It has worked for me. However, rest time in between sets definitely impacts the quality of your workout. If you rest too much, you will lose your pump. If you don't get the right amount of rest, you quickly fatigue the working muscle. So you have to be able to get it just right in order to achieve optimal results
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