Recovery time between sets?

J

JackShephard

0
Hi,

I'm confused as to what's the ideal recovery time between sets for a beginner.
For example, I'm told that as part of my FBW I should do 3 sets of biceps curls, 10 reps each.

I'm also told that my last rep of the first set should be one before failure, meaning 11 reps would bring failure, but 10 would be hard yet achieved with good form.

So - my problem is that I do the first set without a problem, then rest 5 minutes (or do an exercise that doesn't involve that muscle group). But when I try to do another set of the first exercise, I find that I can only do maybe 6 reps to failure, and the third set is a rather sad 4 reps to failure.

I'm confused - should I be able to achieve all 10 reps for all 3 sets? And if I'm not, is it because of a lack of rest between sets?

TIA!
 
The rest between sets is a factor of what kind of lifting you are doing. Lifting heavy (sets of 6 reps or less) requires more rest in between than lifting for hypertrophy (sets of 8-12 reps). If your goal is 10-12 reps per set, you should shoot for a minute-minute and a half rest period. If you can't reach your rep goal on your second or third sets, consider doing drop sets. This is where you do the maximum amount of reps you can (with good form!) with the original weight, then grabbing a lighter weight and finishing out the set.
 
Cigaro78 said:
Hi,

I'm confused as to what's the ideal recovery time between sets for a beginner.
For example, I'm told that as part of my FBW I should do 3 sets of biceps curls, 10 reps each.

I'm also told that my last rep of the first set should be one before failure, meaning 11 reps would bring failure, but 10 would be hard yet achieved with good form.

So - my problem is that I do the first set without a problem, then rest 5 minutes (or do an exercise that doesn't involve that muscle group). But when I try to do another set of the first exercise, I find that I can only do maybe 6 reps to failure, and the third set is a rather sad 4 reps to failure.

I'm confused - should I be able to achieve all 10 reps for all 3 sets? And if I'm not, is it because of a lack of rest between sets?

TIA!
Click to expand...

First of all.. sorry about serkol's responses.. he's just a spammer.

To answer your question, you should rest 1 to 2 minutes.
Don't rest more than 2 minutes.
And of course with each following set you'll be able to lift less.
I guess you're trying to do 3 sets of 10 reps with the same weight.

You'll lower the weight of each following set done so that you'll be able to do the rep range you like.
For Example, you're doing three sets of curls
1st set , 10 reps with 50 pounds
2nd set, 10 reps with 40 pounds
3rd set, 10 reps with 30 pounds
 
Rest times depend upon a balance between giving your body enough time to replenish cellular energy stores while sustaining intensity and volume of training for adaptation specific to your training goal. According to ACSM (or NSCA) guidelines, it depends on the specific type of resistance training that you are doing.

If you are training for muscular endurance (low to moderate resistance, 1-3 sets, >12 reps) you should rest for approx. 30-60 seconds. If training for muscular hypertrophy/strength (moderate to heavy weight, 2-4 sets, 6-12 reps), you should rest for 45-90 seconds. Training for muscular strength/power (moderate to heavy resistance, 3-6 sets, 1-6 reps), you should rest for 90+ seconds.

Cigaro78 said:
I'm also told that my last rep of the first set should be one before failure, meaning 11 reps would bring failure, but 10 would be hard yet achieved with good form.

So - my problem is that I do the first set without a problem, then rest 5 minutes (or do an exercise that doesn't involve that muscle group). But when I try to do another set of the first exercise, I find that I can only do maybe 6 reps to failure, and the third set is a rather sad 4 reps to failure.

I'm confused - should I be able to achieve all 10 reps for all 3 sets? And if I'm not, is it because of a lack of rest between sets?
Click to expand...

Don't shift to another muscle group, unless you are do so for a reason (ie. shifting between antagonistic muscle groups in order to improve muscle balance). Even then, it's normally best to finish out a specific muscle group before moving on. Depending on your resistance training regiment and goals, follow the rest periods I outlined above.

As for the amount of weight you should be lifting, the general rule of thumb (set by the NSCA) for determining level of resistance is this: set your weight to an amount that you can adequately lift the first two sets, with proper form, to completion. On the third set, go as many reps as you can. If you cannot lift the third set to completion, on your next planned workout for this muscle group, maintain the resistance. Once you can complete the third set, with proper form, than increase the resistance by the lowest increment available; this is generally 5 lbs for free weights (2.5 lb plates), 10 pounds for machines (10 lb plates), and 10 lb dumbbells (5 lbs per dumbbell, though I've seen some gyms that have dumbbells with 2.5 lb increments). Whatever you do, do not increase or even sustain your current resistance level if you are not performing given lifts without proper form. Doing so is only going to slow your progress and may lead to injury or muscular imbalance.
 
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