I'm sure everyone here has read this sentence at least once, and for sure asked this ourselves when we were beginning.
One of the main reasons novice lifters get stuck on plateaus and can't progress, even though their numbers are low, is not resting enough between sets (besides trying to add too much weight to the bar and not eating enough, of course, but that's an issue for another thread).
If you are TRAINING, and not just going to the gym "to look good, I don't care about strength" (like the average commercial gym goer), you NEED to take longer rests between sets.
The answer is simple:
"This isn't conditioning. You always rest 5 minutes. And maybe 10 minutes. And maybe 15 minutes - depending on how much weight you're handling. The stronger you get, the longer you rest between sets." Rip
If you want to NOT FAIL the reps on your next set, you need to rest 4-5 minutes at least! And don't be afraid of taking a 7 minute break between your deadlifts or your squats if you feel you need to.
Here's a small conversation that went on Sheiko's forums between a trainee and Sheiko himself:
"Regarding the squat ladders on the same percentage (various sets of 70% at different reps), if I am not mistaken, I think I have read somewhere that there is a specific rest-time for those sets? Something along the lines of 1-1-1-2-2-2min between the sets."
"The comment about rest periods is not mine.
It is clear that the more reps you do the more rest you will need. For (70%) sets no more than 5-6 minutes. If longer you muscles will get cold and you increase the chance of injury. If you lift 90% and up you can rest 8-10 min"
He then further elaborates:
"For rest periods, if you do - Squat 50% 5х1set, 60% 5х1set, 70% (2+4+6+8+7+5+3) reps
I recommend for 70% the following:
2reps - rest 3min
4reps - 3m
Do not forget that the heavier you are the longer recovery you need."
TL;DR: "Rest 5 minutes dumbass!" Rip
you get stronger by resting less, you can channel into fail safe power and pass your limits thats why im at 3 pl8 bench after a year of lifting
you're a gay ass dick girl mentally ill attention whore who looks like shit, who would take advice from you?
you're probably right, but i won't be doing it
5-6 mins between sets? that would mean 20-25 minutes of squatting 3 sets of 5 (including warmup). It would be even worse if you were doing 5 x 5. Then with the same rest time for other compounds plus the isolations, i'd be spending upward of 2 hours in the gym. fuck that.
This is the way to get no gains. I have a friend who does 2 sets on every exercise max and rests between them. Needless to say he's been working out for 2 years at the gym and still has hardly any upper body muscle.
Resting a meme.
Yeah, I'm taking advice from a twink faggot who's legs are as thick as my forearms.
I'm pretty sure Sheiko's legs are thicker than your forearms.
By that time I'd be cooled down. There is no glove fits all method to this, sometimes I need no rest between sets but I do a 30 second minimum, other times I want to cry and rest for a minute and a half. It just varies on how long it takes for you to recoup without cooling down fully. Just do your next set when you're sure you won't fail, if that means an awkwardly long rest then so be it.
Keep in mind you may underestimate yourself and give yourself more rest than you need, you can do wonders with your tank half full.
>How long should I rest between sets?
Low weight high reps: 1 to 1.5 minutes
Medium weight medium reps: 2 to 3 minutes
High weight low reps: 3 to 5 minutes
1RM: None, you should do this ONCE per gym session.
That's too much. 2 and a half minutes to 3 minutes is enough. If you fail, jack it up to 5, then try again.
Next you neckbeards will start taking powernaps between sets, I swear...
>that guy who occupies squat rack for one and half hour because >muh optimal rest
You seem to have made a bit of a mistake in your post. Luckily, the users of 4chan are always willing to help you clear this problem right up! You appear to have used a tripcode when posting, but your identity has nothing at all to do with the conversation! Whoops! You should always remember to stop using your tripcode when the thread it was used for is gone, unless another one is started! Posting with a tripcode when it isn't necessary is poor form. You should always try to post anonymously, unless your identity is absolutely vital to the post that you're making!
Now, there's no need to thank me - I'm just doing my bit to help you get used to the anonymous image-board culture!
She actually only started using tripcode after months of people asking her to do it.
Jesus christ what is this, a helpful trip?
Trappy you have some good imputs and all, but you is mostly therical therefore DYEL. Just how you write your stuff shows how you lack real experience as trainer or even with lifting heavy weigth. I bet you are not older than 24 and has no more than 3 years experience with strength training.