Posted by TimD --Previous Message--
on November 29, 2005, 3:57 pm, in reply to "1 v 2"
63.235.56.155
It depends on goals, #1 , and you already stated them, so we'll get to that in a minute. It also depends on your load (intensity,# reps and how much it's going to cut into your neural recovery process. As a general guidlene (I'm borrowing this from Coaches Poliquin and King), reps over 10 are generally 65% 1 RM, and little rest between sets is required, say about 30-45 sec, as they don't take much of a toll o the CNS (central nervous system), reps in the 8-19RM, usually 1- 1 1/2 mins, as your probably talking 70-75% 1 RM,a 6RM might take 2 - 2 1/2 mins depending on the individual, and down below a 4-5 RM might take up to 5 mins. Now, for general conditioning, as in a prep phase or adaptation phase of a larger overal schee, they usually use short, 1 min or less breaks, as the percentages aren't that heavy and the reps are usually higher, plus it has the added benefits of being somewhat cardio in nature and builds a lot of work capacity.
Now, when foucing on strength, and somewhat also to size, you're going to be using heavier weights, and certainly in the case of strength, much lower reps. Rest breaks are taken to allow full reovery between sets, and are usually 2 mins or longer up to around an 8RM.
Tim
: What's the major difference in resting 1 min between sets and 2
: mins? I used to rest 2 mins but everything I read says to just
: wait 1 min for a better workout. I just feel I cannot do as much
: as I can with 2 min rests, but I get a better pump. Which is
: recommended for size/strength?
:
: Thanks!
:
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