rest between sets and bench press question - AnabolicMinds.com

rest between sets and bench press question

  1. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    rest between sets and bench press question


    How much rest should there be between sets? I usually rest about 2-3 minutes between sets. It usually takes me about a month to get all my reps in for the bench press. I usually take 2 minute breaks between reps but today I took 3 minute breaks. This is about the sixth week and I'm still at 190. Really this is the fifth week, because I took last week off. Last time I did 190 my sets were set 1: 8 set 2: 6 set 3: 6, today my sets were 1: 8 2: 8 3: 6. Am I resting for too long?

  2. Advanced Member
    Jake Fires's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jan 2010
    Age
    26
    Posts
    546
    Answers
    0
    Rep Power
    337

    you only wanna wait 3 mins if your lifting really heavy.(around 90% of max)
    take your rest inbetween sets to 1 to 1:30 see how it goes. no longer than 2 mins.
  3. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    Quote Originally Posted by Jake Fires View Post
    you only wanna wait 3 mins if your lifting really heavy.(around 90% of max)
    take your rest inbetween sets to 1 to 1:30 see how it goes. no longer than 2 mins.
    So next week if I go down in reps, do you suggest taking 10 pounds off? Last week I rested 2 minutes today I rested 3. Does it sound like I'm progressing fast enough?
    •   
       

  4. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    1
    Rep Power
    297848

    Your expected adaptations (short term goals) of the microcycle will determine your rest peroids.

    If your goal is hypertrophy, then generally sets are in the 6-12 range and rest periods are shorter.
    If the goal is strength or power, then sets utilize lower reps and longer rest periods.

    Br
  5. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    Quote Originally Posted by ZiR RED View Post
    Your expected adaptations (short term goals) of the microcycle will determine your rest peroids.

    If your goal is hypertrophy, then generally sets are in the 6-12 range and rest periods are shorter.
    If the goal is strength or power, then sets utilize lower reps and longer rest periods.

    Br
    Oh okay thanks. I do 3 sets and when I get 8 on all sets I up the weight. My goal is strength and mass. I'm just concerned there might be a reason that I'm not progressing as fast. Is it uncommon to take 5-6 weeks to progress on the bench press as opposed to 4 weeks? I took longer to progress from 170 to 180 as well. It seems in general it's taking me 2 weeks longer to add weight then before. My rep range is around 6-8, although sometimes on the last set I can drop to 5.
  6. Senior Member
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0
    Rep Power
    21285

    Change your routine.

    I'm doing a modified 5x5 right now where I bench every other day, all 5 sets the same weight, no warmups. 225 is my next weight, so I am going to start warming up so I dont kill my shoulders.

    I rest 120 seconds.

    I've read 60 seconds is best for the 8-12 rep range, where your goal is definition usually, and 120 seconds is best for the 4-6 rep range, where you are shooting for strength and mass. 3-5 minutes would be best for powerlifters who are on a 1-3 rep routine I'd imagine.

    If I am doing more than 8 reps though I will never rest more then 60 seconds, if I can't lift the weight after that then I am lifting too much.
  7. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    Quote Originally Posted by votum View Post
    Change your routine.

    I'm doing a modified 5x5 right now where I bench every other day, all 5 sets the same weight, no warmups. 225 is my next weight, so I am going to start warming up so I dont kill my shoulders.

    I rest 120 seconds.

    I've read 60 seconds is best for the 8-12 rep range, where your goal is definition usually, and 120 seconds is best for the 4-6 rep range, where you are shooting for strength and mass. 3-5 minutes would be best for powerlifters who are on a 1-3 rep routine I'd imagine.

    If I am doing more than 8 reps though I will never rest more then 60 seconds, if I can't lift the weight after that then I am lifting too much.
    I'll try next week one last time and than if no I might have to change. It's going to be hard because I can't do overhead presses yet because of my shoulder imbalance. I have to still focus on stregthing my rear and lateral delts. I was thinking of switching the order of my routine since my biceps are usually sore on bench press days, because I curl the day before. So I'm doing this right now
    Day 1: back/bi's
    Day 2: chest/tri's
    Day 3: off
    Day 4: legs
    Day 5: shoulders
    Day 6: off
    Day 7: off

    and switching to this
    Day 1: chest and triceps
    Day 2: back and biceps
    Day 3: off
    Day 4: shoulders
    Day 5: legs
    Day 6: off
    Day 7: off

    part of the reason I think I messed up is because I increased my rest time by a minute and a half, but I'm still getting 8 reps on the first set, so I might try it again and rest 1:30-2 minutes instead of 3 minutes and see how it goes. bench press is my hardest lift it seems. Maybe because of the shoulder imbalance?
  8. Advanced Member
    Jake Fires's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jan 2010
    Age
    26
    Posts
    546
    Answers
    0
    Rep Power
    337

    if you went down in reps due to increasing weight that is perfectly fine. if your hittin at least 8 reps with 3 sets and maybe on the 3rd set you hit 7reps your fine, you will grow. just keep it at that weight untill you notice your reps increasing.
  9. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    Quote Originally Posted by Jake Fires View Post
    if you went down in reps due to increasing weight that is perfectly fine. if your hittin at least 8 reps with 3 sets and maybe on the 3rd set you hit 7reps your fine, you will grow. just keep it at that weight untill you notice your reps increasing.
    Oh okay. Whats been happening is it's been staying around like 8,6,6 until yesterday when it was 8,8,6 but I took a 3 minute rest. For some reason it's taking a long to to progress and it feels like I'm stuck since this is like the fifth or sixth week at that weight. Although I did take a week off, this was probably about the fifth time benching 190.
  10. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    1
    Rep Power
    297848

    I think you should train each muscle once at least every 5 days.

    Next, you need to periodize. A simple linear periodization may prove best until you get a better grasp of programming. 2-3 sessions at 10-12 reps with 1 min in between, 2-3 sessions at 7-9 with 2 minutes in between, 2-3 sessions at 4-6 with 3 min rest in between. Take a week to deload, then repeat with new exercises.

    Br
  11. Senior Member
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0
    Rep Power
    21285

    Yeah the main reason to keep your rest periods lower is because you don't want to give your muscles time to fully recover between sets, you will still be gaining but you will hamper them a ton. You want to rest just enough to knock out the next set, and get maximum fiber damage. As you burn out fibers deeper fibers will be recruited, if you are resting too long you give the first fibers you used time to recover, and you only will be growing those ones.
  12. New Member
    meathed's Avatar
    Stats
    6'2"  201 lbs.
    Join Date
    Sep 2009
    Age
    32
    Posts
    249
    Answers
    0
    Rep Power
    195

    Quote Originally Posted by votum View Post
    Yeah the main reason to keep your rest periods lower is because you don't want to give your muscles time to fully recover between sets, you will still be gaining but you will hamper them a ton. You want to rest just enough to knock out the next set, and get maximum fiber damage. As you burn out fibers deeper fibers will be recruited, if you are resting too long you give the first fibers you used time to recover, and you only will be growing those ones.
    Didn't know that. Thanks.
  13. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    Quote Originally Posted by votum View Post
    Yeah the main reason to keep your rest periods lower is because you don't want to give your muscles time to fully recover between sets, you will still be gaining but you will hamper them a ton. You want to rest just enough to knock out the next set, and get maximum fiber damage. As you burn out fibers deeper fibers will be recruited, if you are resting too long you give the first fibers you used time to recover, and you only will be growing those ones.
    hmmm could this be the very reason why I'm struggling at 190? That is to say, is it possible that I'm taking too long to rest between sets and as a result not progressing and staying in the same rep range? I suppose I'll continue to bench at 190 since I get 8 on the first set and just rest 1:30-2 minutes as opposed to 3 minutes. Or should I not rest any longer than 1:30?
  14. Advanced Member
    Jake Fires's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jan 2010
    Age
    26
    Posts
    546
    Answers
    0
    Rep Power
    337

    check this workout. forget about benching big numbers for now.

    on chest day. get three chest exercises lined up so you can hit them back to back to back.

    lets say bench, db press, db flies.

    get a weight where you can hit bench 12 times. get a weight where you can hit db press 10. and flys 8 times.

    no rest inbetween. then after your done with that "circuit" rest for about 2 mins. yes 2 quick mins and then hit that routine again.(you might want to drop weight of all exercises. then a 3 min break and hit it again. then your done with chest for the day. shouldnt take you more than 20 mins but you will be sore and it will get you pumped..!!

    try it i dare you.
  15. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    Quote Originally Posted by Jake Fires View Post
    check this workout. forget about benching big numbers for now.

    on chest day. get three chest exercises lined up so you can hit them back to back to back.

    lets say bench, db press, db flies.

    get a weight where you can hit bench 12 times. get a weight where you can hit db press 10. and flys 8 times.

    no rest inbetween. then after your done with that "circuit" rest for about 2 mins. yes 2 quick mins and then hit that routine again.(you might want to drop weight of all exercises. then a 3 min break and hit it again. then your done with chest for the day. shouldnt take you more than 20 mins but you will be sore and it will get you pumped..!!

    try it i dare you.
    Well I was doing db presses and flys but have stopped since I discovered my rear and side delts are weaker than my front delts. right now my chest day is like this
    bench
    tricep extension
    close grip bench
  16. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    1
    Rep Power
    297848

    Quote Originally Posted by votum View Post
    Yeah the main reason to keep your rest periods lower is because you don't want to give your muscles time to fully recover between sets, you will still be gaining but you will hamper them a ton. You want to rest just enough to knock out the next set, and get maximum fiber damage. As you burn out fibers deeper fibers will be recruited, if you are resting too long you give the first fibers you used time to recover, and you only will be growing those ones.
    Yup, its the fiber recruitment theory. You only recruit enough to get the job done. As motor units fatigue, a greater number and larger fibers are recruited.

    Illustrated as such...





    Br
  17. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    1
    Rep Power
    297848

    Quote Originally Posted by DerickVonD View Post
    hmmm could this be the very reason why I'm struggling at 190? That is to say, is it possible that I'm taking too long to rest between sets and as a result not progressing and staying in the same rep range? I suppose I'll continue to bench at 190 since I get 8 on the first set and just rest 1:30-2 minutes as opposed to 3 minutes. Or should I not rest any longer than 1:30?
    It might not be that simple.

    What part of the rep is fatiguing? The initial burst off the chest, 1/3-2/3, 2/3 to lockout, etc.

    Second, define your goals. Size and strength can be achieved best by separating the two into 2 distinct phases. A phase for hypertrophy (size goals) and a phase for strength. Yes, you will gain strength during hypertrophy, and vice versa, but you can focus your attention fully on one goal at a time, and at the end of the cycle, will have made more progress then spending an equal amount of time trying to achieve both at once.

    So, I suggest again that you periodize. You may be near the current training roof for the 8 rep range. Thus, you have maximized the adaptations at that range. It is time to focus on something different, perhaps a greater nerual recruitment of muscle fibers and the CP energy system (4-6 reps) or training for greater muscular endurance, GH release, and sarcoplasmic hypertrophy (10-15 reps).

    Br
  18. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    Okay guys I'm going to try 8-12 on everything. I keep getting tired out on the bench and on deadlifts. Does 8-12 sound good for 3 sets? Usually when I progress to a new weight I can't get the max reps on the first set, for example with the 6-8 rep routine when I progress to a new weight for the first time I usually get 6 on the first set and I can drop as low as 4 for the next to sets.
  19. Advanced Member
    CJPopovich's Avatar
    Stats
    5'10"  275 lbs.
    Join Date
    May 2008
    Age
    36
    Posts
    696
    Answers
    0
    Rep Power
    427

    This is very individual. When I was younger I took about 5 mins between heavy sets, and it worked extremely well despite the nay sayers telling me it was far too long for proper muscle fiber recruitment. Now, for conditioning, accessory work, or easy days, I tend to go very quickly, sometimes 30 seconds to a minute break. For very heavy work? 5-6 mins usually, maybe even longer on true maxing days. In competition you usually have about 10 mins between attempts, and that time FLYS by. Longer breaks for heavy work is very common for strength athletes.
  20. Senior Member
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0
    Rep Power
    21285

    Quote Originally Posted by DerickVonD View Post
    hmmm could this be the very reason why I'm struggling at 190? That is to say, is it possible that I'm taking too long to rest between sets and as a result not progressing and staying in the same rep range? I suppose I'll continue to bench at 190 since I get 8 on the first set and just rest 1:30-2 minutes as opposed to 3 minutes. Or should I not rest any longer than 1:30?
    Correct, you want to be recruiting unused fibers. Resting a lot lets them recover so you are always using the top fibers and your lower fibers just stay the same. That's why huge volume routines like GVT work so well, by the time you hit your 6 or 7th set of 10 you are burning up and using fibers that have literally never been used before
  21. Senior Member
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
    Apr 2010
    Age
    26
    Posts
    2,253
    Answers
    0
    Rep Power
    21285

    Quote Originally Posted by DerickVonD View Post
    Okay guys I'm going to try 8-12 on everything. I keep getting tired out on the bench and on deadlifts. Does 8-12 sound good for 3 sets? Usually when I progress to a new weight I can't get the max reps on the first set, for example with the 6-8 rep routine when I progress to a new weight for the first time I usually get 6 on the first set and I can drop as low as 4 for the next to sets.
    That's good, but if your goal is growing I'd do 4 or 5 or even more, like until failure for your 2 main groups for that day.

    Today I did chest, 135x10, 185x10, 205x8, 225x3, 225x3, 205x5, 185x5, 135x10, x10, x10, x10. For all the 135x10s I supersetted 10 concentrated slow super wide pullups, and after that I did some rotator cuff work, then some dips and cable crossovers. I always hold at the end of the crossover for 2 or 3 seconds, you really feel the burn when you hold at the end of the corssover movement.
  22. Senior Member
    Jstrong20's Avatar
    Join Date
    Feb 2003
    Posts
    1,361
    Answers
    0
    Rep Power
    48206

    If you feel better with 3 minute rest than try that out and see how it works. I always rest 3 minutes on my first exercise in my workout. I do higher reps towards the end of my workout and will use shorter rest like 1-2 minutes.
  23. Elite Member
    GeekPoop's Avatar
    Stats
    6'0"  232 lbs.
    Join Date
    Feb 2009
    Age
    27
    Posts
    5,263
    Answers
    0
    Rep Power
    234820

    8-15 i take ~2-3 mins

    1-6 anywhere from 5-10mins
    Serious Nutrition Solutions
  24. Senior Member
    DerickVonD's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Jan 2009
    Age
    26
    Posts
    2,322
    Answers
    0
    Rep Power
    21268

    i've dropped about 30 pounds off of my compund lifts in favor of more reps and less rest. This has woroked out good however on the bench press I'm still having problems. Although, I think the problem might just be, that I need to start doing a warmup set for the bench press. I recently moved out two weeks ago and the week before I moved out I benched 4 sets, two sets at 190 and than two sets at 170. The first 190 set I got 8, then 5. 10 Minutes later I tried benching 170 at a higher rep range just to see how I do. I got 12 for the first set and 6 for the second set. Last week I tried benching 170 in the cold garage and was only able to get 10 reps in on the first set and 4 on the second set. Today I decided to try 160 and on the first set I got 10, the second set I got 7 and the third set I got in about 6. So, I'm thinking it might be time I incooperate warmup sets. I'm never done warm up sets before. How much weight should I use on the bench press warmup set and how many reps would you recommend?
  25. Senior Member
    MM11's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Nov 2007
    Age
    28
    Posts
    1,818
    Answers
    0
    Rep Power
    17827

    Quote Originally Posted by GeekPoop View Post
    8-15 i take ~2-3 mins

    1-6 anywhere from 5-10mins
    Agreed. Give every set 100%. If I'm going heavy I wait untill I feel ready to go time has little to do with it.
  •   

      
     

Similar Forum Threads

  1. Rest Between Sets
    By jumpshot903 in forum Training Forum
    Replies: 12
    Last Post: 03-06-2010, 07:06 PM
  2. Bench Press Meet Warmup Question
    By maxotguy in forum Powerlifting/Strongman
    Replies: 3
    Last Post: 02-15-2009, 06:35 PM
  3. Rest Pause Sets
    By manifesto in forum Exercise Science
    Replies: 14
    Last Post: 07-13-2008, 01:41 PM
  4. importance of rest b/t sets
    By lazerss9 in forum Bulking
    Replies: 5
    Last Post: 06-20-2007, 09:19 PM
  5. Incline Bench Press Question
    By MaDmaN in forum Exercise Science
    Replies: 9
    Last Post: 04-27-2007, 10:50 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in