Sets and Reps - Long or Short Rest Periods?

hey rusty i know this is a stupid question but i just wanted to ask it for clarification. you say to pause in between reps for better results. would this be at the top or bottom of an exercise (ex. when the arms are straight out at the top when bench pressing or when they are against your chest)? or do you mean to briefly stop at both the top and bottom of the rep? sorry for making an easy concept so complicated i just was curious how you did it. thanks as always rusty another great topic my man!

Nice piece, Rusty. I agree that this type of information isn't talked about a lot. Unfortunately, most training sources haven't gotten past the erroneous generalization of low reps for mass and high reps for definition.

When training specifically for strength, I experience the same type of post workout effects. You almost feel like you cheated because you don't feel like you've worked out when the session is over. But it all depends on the outcome you are trying to create. Most people don't think of it in those terms and they just "work out."

They could make far better progress by deciding exactly what it is they want to accomplish with their workout and then create a training program targeted to those goals.

One important point you make that would help a lot of those that do want to build muscle and are frustrated with their lack of progress is the time under tension. Most don't get nearly enough with the sets they do (and too many people training for muscle actually train for strength by also pausing between reps, at least on the last few of a set).

For most weight trainers, a typical rep on an exercise will take from 1 - 2 seconds. So 6 reps will only take 6 - 12 seconds to perform.

And if you're trying to build muscle mass, that is just too short a time under tension for the muscles to ignite hypertrophy.

And this is where people really fail with a high intensity training program like a Mentzer or Jones would advocate because they combine the low time under tension per set with minimal sets. This is a great recipe for strength but not for adding muscle ass.

But Mentzer and Jones advocated a rep speed of at least 6 seconds and sometimes longer.

Using the minimum of 6 seconds per rep, a set of 6 - 10 reps as Mentzer proposed, would last from 36 - 60 seconds.

That doesn't include the fact that Mike advocated that you hold the weight as long as possible once you can't complete any more reps.

This can take another 10 seconds or more.

This is far longer than reps done by most people. In fact, the other day in the gym I saw a man perform 12 reps in the seated dumbbell press. It took him a whopping 10 seconds!

He would have to perform 4 sets to approach one 6 rep set the way Mentzer advocates. And those four sets wouldn't be nearly as effective as the one properly performed set.

Arthur Jones recommended that people use (most of the time) 8 - 12 reps per set.

However, he also recommended a 2 second up and 4 second down cadence. For 8 reps, that would mean that your muscles are under tension (ie, working) for a good 48 seconds.

Arthur also recommended that you push or pull against the weight for another 20 seconds AFTER you've reached failure and could no longer perform another rep in good form.

So that's a minimum of 68 seconds to complete an 8 rep set. How many weight trainers going for muscle mass do you see doing that?

Now, I'm not saying you have to do each rep in 6 seconds.

While I do vary my rep tempo from time to time, I am most comfortable doing "natural" reps without momentum, which take me 2 - 3 seconds. Thus, I should do higher reps to get more time under tension.

But, I enjoy lower reps and I think they are an important ingredient in the muscle building recipe.

So what I do is add end of set techniques like partials, multi-rep rest/pause and drop sets in order to extend the time under tension for the set.

Remember, so many different variables come into play when devising a productive routine, from the number of sets to complete each rep, to how many reps per set, how many sets, how many exercises, in what order you perform them, how hard each set is and on an on.

Gregg

When you set rest between reps, should we allow the weight to come to a complete rest where we aren't holding it at all? I like to pause on each side of lifting for instance when doing my bench press I will pause when my arms fully extended for a brief second and then pause again with the weight just an inch or two above my chest before pressing it back up. Is this what you are talking about or when possible (using a machine) let the weights come down to where you are resting completely?

During the rest period between sets, could I do something like jump rope to add some cardio in during the 3 minute break?
Then, after the lifting session any additional cardio I do would be like a bonus!

Great Post Rusty!

So,I can do 2 sets of 6-10 reps each with some rest and get good results?

As I woman I am only looking to get toned should the weights be moderately heavy or light?
for example right now I do 12- 15 reps of dumbell chest press with 10 pounds.
Should I increase the weight?

Thanks

Rusty,
Great information.. I think I'm going to switch to circuit training to really fire my metabolism and keep my reps pretty high.. Not interested in bulkyness @ all, but I also think bulky is diet related.. A muscle either grows or it doesn't.. Looking toned and ripped is a reflection of bodyfat levels and that typically corresponds to your diet.. I think the key is to keeping your metabolism high is from eating clean and grazing all day (instead of filling up at one sitting), and also picking up the cardio.. No more super heavy weights.. Great article! (& you never let me down with the girl pics at the top of the article..)

Thank you for a good post. Would much rather go for the toning than bulk myself, as I'm sure most of your readers agree.

The 3 minutes between sets though are a pretty long time do be "doing nothing" and the pulse goes down a lot in that time.

What would be a good way to use those resting minutes of the workout. For example, would it be okay to do bicep, tricep exercises intermittently as you'd be resting the active muscles and still be keeping the level of cardio up? Or should I just rest completely between sets?

Also, when trying to put together material from some of your earlier posts, how would a day of
Warmup
3 High Intensity sets (w/rest)
30 min HIIT
2 High Intensity sets (w/rest)
30 min steady state cardio

I'm thinking if you do the 3 min rests per muscle group with this split you only need 3*3 min, 2 for the first superset and 1 for the second. And getting the benefit of the method in your Bruce Lee post.

benjie,

Pause at the point where there isn't tension on the muscle. So at the top of a bench press with your arms locked out. You can pause at the bottom, but that isn't necessary. It does stop the use of momentum however.

Gregg,

Awesome comment as always! Note: Gregg's site is a great resource for those who want to learn a bunch of techniques to gain muscle. Click on his name above his comment to visit his site.

AFDerrick,

What you described is what I'm talking about. Just a brief pause at the top of a bench press. It doesn't even have to be a full second…just enough the reset and concentrate on the next rep.

Jennifer,

You could give that a shot. It would have a different effect, but sounds like a decent strategy to burn up a lot of body fat.

shailja,

I would increase the weight a bit and keep the volume low. Make sure you don't push past the point of failure…and hit cardio afterwards. This will insure that you don't bulk up.

Justin,

Certainly getting bulky has a lot to do with diet. I like to lift under a slight calorie deficit and always hit cardio hard. I recommend that people avoid "the pump" in muscles if they want really dense defined muscles as well. This is one of the reasons I don't advocate the typical 6-12 rep range with those pumping continuous sets to failure. Either…low rep high tension -or- really high rep circuits are the way to go.

Aaron,

I need to make another note in my post. I don't rest three minutes in between every single set. The first few sets are usually easy and don't require as much rest in between.

Give that routine you outlined a try. The principles look solid, so you will only know if it works if you give it a shot.

Rusty

Rusty,

I always followed the simple strategy of resting longer between sets on heavy basic movements, basically waiting until I had recovered from the previous set to ensure I was able to generate maximum focus and strength.

However, training smaller body parts with single joint exercises, I usually rest less between sets. I found this increases the intensity and promotes gaining lean muscle.

I also advocate shorter workouts, i.e. never spend more than an hour (preferably much less) actually lifting weights.

Very interesting article, and like you said, this is much more informative than the standard "high reps for tone and low reps for mass." I just have one question. Say you are training for high tension to build strength without mass, and you are doing 3 sets of 10 reps on dumbbell chest press. After completing a set and taking a 1 or 2 second pause between each rep, should the 10th rep be one that I can hardly perform (failure), or should I feel that I could still perform another 1 or 2 reps afterwards?

Thanks.

Rusty, what would you recommend if I wanted to actually put on about 5lbs of muscle but maintain or even slightly lower my current level of BF? Traditional 8-12 and revert back to low rep once enough mass achieved? I am naturally ectomorphic.

Rusty, I am going to be working for long periods of time over the summer, possibly 14-hour days. While thinking it over I sort of came up with a routine that can fit a busy person's life (people like medical residents, bankers, paralegals etc.) I decided that I would do 20 minutes of HIIT cardio in the morning, and 20 minutes of strength training right before bed. What do you think of this?

It's a very good post, i agree with it, longer rest periods will make sure you can keep lifting heavy for more sets, while keeping tension, that will improve one's strength and muscle tone. About hypertrophy Rusty it also depends about muscle fiber type, i can grow easy with very low reps and those longer rest periods, i don´t gain mass with moderate to higher reps, and those higher reps also don't give me muscle tone, so my trick is to do very few sets to prevent from gaining too much mass.

Mark,

Good point. I rest less in between dumbbell curls than I would for chin-ups. Different muscle groups recover quickly compared to to others. Nice to hear from ya!

Bob,

You should try to stop about a rep or two short of failure. If you go to failure too frequently, you will be more likely to build mass…you will also reach a sticking point in strength. Just make sure you get quality reps where you contract the muscle hard on each rep.

Jeff,

Yeah…stick to 6-12 reps and include a brief HIIT workout twice a week. Make sure you eat a fast digesting protein source after working out and then eat an hour after that. Once you gain enough mass, do more of the typical rep range I recommend and increase the cardio.

Ricky,

You need to work less! That being said…just do what you described, but maybe only 3-4 days a week. When I'm too busy to workout often, I focus harder on diet. You can still look very defined, even if you are this busy.

Helder,

Good point! The idea is to do low volume if you don't want to gain mass. That is definitely one of the more important variables. Also…strength training like this can add mass, it will just add a little functional type muscle and it will "top out" at a more natural level than high volume bodybuilding. Like you said…watch the volume! Lowering the lifting volume and adding that extra time in the gym to cardio, will help people transform their body.

Have a great one!

Rusty

hey, i was wondering
i'm train up for cricket so i cant put a large amount of body mass on, due to the fact it restricts movement of body parts.
i would like to tone up and also increase in size a bit. is there a way to do both or is it better to tone up first then put extra muscle on or more muscle then tone up. or will i naturally get bigger while toning up?
thanks
robi

hey rusty,
im confussed now.you posted a website that talked about the caveman workout.well ive been doing that for a while now,and they do sets back to back with no rest.kinda like super sets i guess.so what would you suggest?

What about circuit training Rusty? Do we need to perform exercises say bicep curl at a fast pace like completing one rep in 2 sec for 10 rep along with all the other exercises and then rest?? I want to burn body fat and look toned overall so which is the best option??Actually i just want to follow circuit routine so your advice would be greatly appreciated…

Hey Rusty, just stumbled upon a well-written but unintentionally hilarious article from Bodybuilding.com
http://www.bodybuilding.com/fun/celebbody.htm

ROBI,

I recommend that people build strength in the power rep range and hit cardio hard afterward to get better in their sport. If you want to add a bit of mass while getting stronger, stick with around 5 reps…and do a higher volume of lifts than I normally recommend.

shane#1,

The caveman workout is basically a circuit training workout with no rest in between sets. It is great for burning fat without building excessive mass. It will build a little, but nothing like a typical bodybuilding routine.

soham,

Here is a post I wrote about Circuit Training…it works well!

Ricky,

I am slightly frightened by that lady! Her friend has a nice face, but everything else is strange looking. Thanks for the entertainment!

Rusty

hey Rusty,
I am 6-5 and about 200 pounds. I have been lifting for quite a while and put on some bulk. I want to go for more size and definition in my muscles but i am a bit confused. On your site i have read that high reps does not tone muscle, and it is better to do like 6-12 reps per set, but i have also read that more reps increases muscle fatigue which then increases size. i was just wondering what you think i should do. Thanks

Trevor,

Stick with a kind of power-bodybuilding routine of 5 sets of 5 reps. This is a way to build size and density at the same time. You will gain size if you do enough volume…for big muscle groups like chest chose 3 exercises and do 5 sets of 5 reps for each exercise…same with back. For shoulders, triceps, and biceps…chose two exercises and do 5 sets of 5 reps for each exercise.

This is a way to get bigger and stronger while still building muscle density at the same time.

Hope that helps!

Rusty

Note: For taller guys like us, lower reps are the way to go. Even with reps as low as 3 or 4, the time your muscle is under tension is greater due to the greater range and longer time it takes to complete each rep.

hey rusty, was wondering, how can i develop the chest more using strength training? as i am doing the circuit routine u suggested to me, it doesnt involve any chest movements, so i was wonderin how i can work the chest out more

Hassan,

Just add 10-15 sets of chest before doing circuits and you will build mass. Stick to 5 sets of reps on 2-3 different exercises.

Rusty

Kasper,

I do a TON of reading and research online. I must say…I really like your writing style much more than most of the info that I read. Do you have a blog or website? I'd love to refer people if you do…I really think that if you do not, you may want to consider starting one. Thanks for the compliment.

Outstanding observations!

Rusty

Thanks for the compliment Rusty – it means a lot to me. Im from Denmark so I do my best with the english languae.

What I like about your website is that you just don’t take anything for granted and think outside the box and not afraid to go against all the “rules”. Im a lot like you in that regard.

I also read a lot and do lots of research, but mostly im a BIG observer of what is happining around me.

I work as a fitnessinstructor and personal trainer (I think you are a little hard on us in some of your posts :o)) and have done so for 15 years. I have competed in 7 fitnesscontests (Not bodybuilding. A fitnesscontest consist of 3 rounds to find the ultimate athlete. 1. a symmetry round - a symmetric athletic physique. 2. a strength round – max pullups and dips. 3. a endurance round – 500 meters of ergometer rowing) so I do have a little experience and not just a internet warrior :o)

I don’t have a blog but I have website that’s a presentation of myself. It needs a serious update though. I have thought a lot about starting a serious fitnesssite or blog. If you have some advice I would really appriciate it.

Have a great day.

Kasper

Kasper,

I know there are great personal trainers out there for sure. I'm mainly clowning on the little robotic personal trainers at the big gyms that basically don't have a mind of their own. They just repeat and rehash what they were taught and don't have their own methodology. I respect personal trainers that think "outside of the box" and develop their own training style.

I'll get back to you on creating a blog. I have a great recommendation for anyone who wants a strong web presence and to get listed all over Google. I should have your e-mail address.

Have a great one!

Rusty

PS: You have a better command of the English language than 90% of the people in the U.S…seriously, I'm amazed that this is a second language for you.

Hi again Rusty,

Thanks for the compliment – is it really that bad in the U.S? I do a lot of my reading on english websites so its second nature to me. There are so many terms in the english language that just sounds and gives better meaning than in danish when it comes to training and nutrition.

I would really appreciate it if you would give me some recommendations. Im looking forward to your response.

Have a super weekend.

Kasper

"Rusty…I NEED YOU"

I'm down to 3 weeks until I go on vacation (lots of bikini time). I'm trying to drop as much body fat as possible within my last few weeks. I've been trying to get to my goal for a few months and it's going but I think you may be able to give me some better ideas. I'm a small to med framed chick, 5'6 and 130 on the scale right now but I'm definately gaining muscle or I would be less for sure. I'm thinking of changing my calories to 1150 because my goal (on the scale) weight is 115lbs but more concerned with my body fat. I have been training 6 days a week usually an hour of weight lifting then 20-30 mins of HIT cardio, two days of just cardio during the non weight lifting days, I do 40-60 mins of cardio. I have been eating 5-6 times a day, meat veggies and protein shakes (muscle milk) (no fruit, bread, sweets and only water to drink) I am eating 4-5 oz of meat each meal. I'm not dropping the fat fast enough…tell me what do PLEASE?

Frustrated/Kali

What is your opinion on (Muscle Milk) protein? I take in 2 shakes a day and it's the only one that doesn't make me sick and that I actually like the taste of but it's so good that I feel like it must not be "ya know?". Give it to me straight…is it good or do you have some better suggestions?

Kali

Kali,

I'm going to give you a bit of different advice than you normally hear.

Let's say you are aiming for 1,200 calories per day. If you ate 6 meals per day, that would mean you would only be able to eat 200 calories per meal! That is nearly impossible in my opinion and it is just too easy to get above the 1,200 calorie mark if you are eating so often.

Instead…how about you just eat 3 meals per day. Meal number one could be Muscle Milk, so would meal number two. Each serving has 300 calories and the carbs are moderately low. So now you have eaten 1/2 of your daily calories.

I want you to workout about 4-5 hours after the shake you eat for lunch. This will ensure that you are carb depleted a bit before you hit cardio. When you do workout you will burn body fat as your energy source, NOT energy from food…this is another HUGE reason to not eat every 2-3 hours…you will get much leaner training without immediate food energy in your system.

For your workout, why don't you limit your lifting to 30-40 minutes, followed by HIIT for 15 minutes, ending with 30 minutes of steady state cardio. The HIIT is great at releasing Fat energy from your fat cells and the steady state cardio will then use this fat for energy. This is a really basic version of Lyle McDonald's Stubborn Fat Protocol…for a more detailed version check out his course… The Stubborn Fat Solution.

After this workout, eat a 400-600 calorie meal. Your body will be starving for the nutrients, so NONE of it will be stored as fat.

You need a better approach to lean out. This will do the trick! Muscle Milk is great stuff, by the way. Good choice.

Rusty

"THANK YOU RUSTY….I LOVE YOU"

Rusty, enjoy the reads, just came across your site. I wanted to know how familar you are with Vince Gironda and some of his principles and teachings. I see many similarities (besides the cardio stance) from what little bit I have read of yours. Recently, I have come across many Gironda "teachings" and would like any thoughts if you have them.

Kali,

I LOVE YOU TOO…Spreading the love all around

BC,

Gironda has some great teachings. He didn't like squats or dead-lifts either. He doesn't like flat bench presses and has a strong emphasis on inclines presses. I read his stuff back in the early 80's and I forgot about him, but now you mention it…I agree with a lot of his philosophies. Obviously a quality source of info.

Rusty

do you not do supersets then? say 1 chest exercise and then 1 back imediately following then rest for 1 min.

i feel like this saves a lot of time but is it not ideal for muscle tone and strength?

i have muscle milk at home, it says that it helps the body not store fat and it's about getting lean. so it sounds like a good mix for this website.

the nutrition facts are a lil off to me though, theres a lot of fat, calories and sugar in it. anyone know how it works?

BurritoKid,

If you are strength training I would avoid supersets. I don't have Muscle Milk in front of me right now, but from what I remember…it is one of the better protein shakes. You do need some fat and carbs, so I wouldn't sweat it. Many people use Muscle Milk with success.

If you are worried at all, then drink it 30-60 minutes after your workouts…that is when your body is starving for sugars.

Rusty

Hey Rusty, I stumbled upon your website by accident about a week ago, googling information about how to increase muscle definition. I'm an ectomorph, and absolutely prefer a naturally lean look to a bulky muscular one. Considering that I have yet to disagree with any of your personal philosophies on this blog, I plan to follow your advice as well as I can. To this end, I want as much clarity and guidance as possible, so I don't waste any time practicing ineffective methodologies.

Anyhow, here's why I'm writing: Would it be much of a bother for you to post a few strength training routines that you've personally used? I'm trying to gather the pieces you've written in different posts, but it'd be nice to have one post to refer to. Or, even better, maybe you could post exercises you find effective for each major muscle group, highlighting not only why you like them, but also why you find certain exercises (e.g. squats and deadlifts) undesirable. I've been performing squats and deadlifts regularly, thinking they would improve my overall physique, but you've stated that you don't use them. It'd be great to have a list of "recommended" and "advised-against" exercises and why they are in their respective categories.

Thanks for sharing info that actually makes sense!

Ciao Rusty, I`m interested in high tension exercise routine, involving push ups(30max), chin ups(20max), squats(200max),abs(500max) and rope jumping. i`ve been doing cardio, driving bicycle(50min per session) and running for last ten years but had difficulty with building mass. I`ve tried doing it but don`t feel like it. what i`d like is to increase strength not mass by doing only these exercises. is it possible without inflicting 3 times per week cardio routine?thanks

hey rusty what do you think of isometric training? Bruce Lee practiced this and his body was amazing. Do you think it could totally replace a regular strength training routine (reps, sets, increased weight) if you want a lean body? Or should it just be another part of your workout?