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recovery technique to maximize mass

mp420

New member
recovery technique to maximize mass

I want to try training the following muscle groups like triceps - biceps - shoulders recovery 45 seconds
on the chest - 1 minute backbone
legs 90 seconds
I want to implement this technique for maximum mass expression
 
those rest preiods are more likely to increase endurance vs mass... your intensity and strength will likely tank with only 45 sec rest between sets
 
Stop complicating things and just work out. I love doing short rest like 15 sec to 1 min. I've also done long rest 2-4min. Notice no difference in muscle gains. Only thing I notice is longer rest gives me more strength on the next set
 
booneman77 said:
those rest preiods are more likely to increase endurance vs mass... your intensity and strength will likely tank with only 45 sec rest between sets
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I agree. 45 sec is usually the rest time for rest pause sets. But he should just put the theory to test and prove us wrong.
 
EMPIREMIND said:
When I refer to rest pause I reference DC training. Rack the weight, take 10-15 deep breaths and begin lifting again (about 45secs)
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We are splitting hairs here, but I've been following R/P training for many years and my rest has always been around 15 sec max. Anecdotally, beyond that and the benefit of a big set are lost if your cardio capacity is high and anything beyond 20-30sec are spent. I have no actual proof of this, but no matter the weight or volume, my HR is down into resting range in ~30sec.
 
kisaj said:
We are splitting hairs here, but I've been following R/P training for many years and my rest has always been around 15 sec max. Anecdotally, beyond that and the benefit of a big set are lost if your cardio capacity is high and anything beyond 20-30sec are spent. I have no actual proof of this, but no matter the weight or volume, my HR is down into resting range in ~30sec.
Click to expand...

To each his own. I’ve heard a lot of different definitions for rest pause. 10-30 makes sense to me depending on the load. Yesterday I did a cluster set that was essentially rest pause. 15 reps of dead’s, 10 secs between each rep. I used a weight I could do for 3, and with the rats got 15.
When doing a heavy set like how DC training prescribes it takes me much longer than 45 secs for my heart rate to come down. With lighted loads, it’s usually a whole lot quicker.
 
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