posted Sat, 11/24/2012 - 03:15
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+ 2 Everyone should have one of these in the toolbox
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I am a firm believer in getting adequate rest for between set recovery. This is to ensure that metabolic waste has been removed and nutrient rich blood has been supplied to the working muscles in order to achieve the same number of reps in each set. We can time our rest periods, sure. But the timing will differ from person to person as well as from set to set (latter sets will require a bit more time). The only true way to know if our muscles are ready is by guaging the heart rate or pulse.
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MeinuntergangI don't know about you guys, but having a HR monitor motivates me as much as it informs. A few years back when I had a lot more time to work out, I used to spend about 2-3 hours working with weights, I reached a point where I could keep my heart rate constantly elevated at exactly my fat burning sweet spot 'determined by the oxygen intake cardio test' while only lifting weights without stepping foot on a cardio machine. The results were nothing short of amazing.
Anonluckily for me, my ole lady is in nursing school. so, i have her check my BP regularly.
1jakd_hipyI dig it. I'm more for learning my body and know on heavy sets 4-6 min is my usual rest.
Anonthat's the same number i use towards the end of my workout. the beginning i start with 2.5-3. the longest for me is 4, but i've always gone by the "feel" of it and the clock. i used to try to check my pulse when i first learned this technique. i'm too uncoordinated for that. the harder i work, the harder it is for me to count. can't even breath and count at the same time. smh...
1jakd_hipyHahaha. I stick to a powerlifting routine so when I get to 75% ill use 4 and once I get to 85-90 ill use 5 then before I go for PR ill use 6. A lot of times ill get to bullshitting with other guys in my gym (its a local neighborhood type meathead gym) and my rests can turn into 10 min
Anonno doubt. never been much of a powerlifter myself. the highest i go on my flat bench is 295. where i tweak my loads are gonna be my incline or more simple movements like cable flies. i'm still trying to fly under the radar with friends and family on my AAS endeavers
1jakd_hipyI gave up on that years ago, my whole family knows I use AAS and I've had long sit downs with a lot of them explaining why I do and what I do. The in-laws don't know yet but I know it's only a matter of time and ill be damned if I'm judged by people who smoke cigarettes
hahahaha maybe they shit sit down and talk to you about your intolerance to muslims ;)
Honestly its your body, as long as you can control your body, and dont abuse your wife your good bro! Honestly drunks are way worse than gear heads, allthough I dont know anyone who takes tren personelly.
All you have to say is that shit bro. You smoke, I poke. We all get what we want in this big diverse clusterfuck of a paradoxical universe.
1jakd_hipyThat would be a short convo... They tried to kill me, they killed/wounded my friends so I killed them.,.THE END
Anonlol. DAMN HYPOCRITES!!
i like the idea of that, but I'm not truly sold on the theory. I think that working out different groups with no rest has always given me better results. I hate sitting around the gym. I need to be constantly doing an exercise.
AnonI can agree with both of you on this. The amount of recovery time is strictly goal dependent. For instance, if your goal is size and strength, your routine should consist of heavy weights with low rep sets to failure (4-6 reps). During these sets, metabolic wastes will accumulate, which in turn inhibit further contractions; otherwise, we would be able to perform continuous contractions without the need to stop.
The between set recovery periods sole purpose is to allow for oxygen uptake, nutrient enrichment, and waste removal. The cirulatory system (blood) is the transport system for all of this to occur. Oxygen is added to the blood stream via respiration (lungs), and that oxygen-rich blood is them pumped through the blood vessels to the working muscles via the heart. When muscles are in demand of more oxygen, they send the signal to the brain to send more. The brain in turns signals the heart and lungs to increase their functions; therefore, heart rate and rate of respiration increases. Both of these functions have a direct relationship with one another - when one increases, so does the other.
Once the working muscles immediate demands are met, the heart rate will begin to subside. This means that the muscle has recovered and is ready for the next set of work. The heart rate monitor can come in very handy here, as the goal is to achieve the same number of reps per set. If the goal is strength and size and you're repping to failure in the 4-6 rep range, you should be looking for a heart rate of approximately 100 bpm.
stamina: reps 12-15 = recovery HR of 115 bpm
endurance or weight loss: rep range of 20-25 = recovery heart rate of 125 bpm
This all ties in to the metabolic pathways and waste removal during activity. I just posted something about the "metabolic continuum" which explains the relation ship between intensity (which can be measure by HR) and the metabolism. I also have two posts covering contractile failure and antagonistic multi-set (which applies the waste removal concepts).
Thanks for the detailed response!
I suppose it sounds so much better than "Your muscles will be fire with my shit!"
I suppose that I'm very close to full recovery when I go back to my other body part because I allways nail my 4-6
very seldom do I hit 3.5 lol
But I'll take a heavy 3.5 over a light 50x anyday!
AnonI love how you can break all this science down. +1
Anonjust trying to pass on what i've learned. glad to help out
AnonIm the same way, i feel my body responds better that way.