rest period, need advice

[bigboi0529]

I'm doing a 3 day a week full body workout. My goal is to lose body fat. When i adopted the workout it didn't really specify the rest period between sets.

Based on the reps and sets for that day, I chose a weight that gets me close to failure after 3rd set of each exercise. I do vary the grips (pronated or supinated). For the bench press, I change it up from flat to incline and sometimes I use a wide or narrow grip. I also change up the method. Some days free weights, some Hammer Strength machines, some days dumbells only.

Monday -- 3x10
Chest - Bench Press
Back - Pulldown
Shoulders - Military Press
Hips/Lower Back - Good Mornings
Thighs - Squats
Arms - Dumbell Curls
Calves - Calf Raises

Wed -- 3x8
Same Exercises

Friday -- 2x15
Same Exercises


What is the best rest period between sets. Should I go for longer rest and heavier weights OR lighter weights with less rest? I'm not trying to bulk up. I'm just looking for muscle tone and burning fat.

Any help is greatly appreciated.

 

[soccergod]

for rest periods it seems like those are pretty much for hypertrophy, so I would say anywher between 1 to 1:30 min. I do 1 min 30.

As for your workout, there is not much variety. You have one leg excercise, you need to switch it up with different excercises.

 

[bigboi0529]

for rest periods it seems like those are pretty much for hypertrophy, so I would say anywhere between 1 to 1:30 min. I do 1 min 30.

As for your workout, there is not much variety. You have one leg excercise, you need to switch it up with different excercises.

The workout is an example for one week.
Monday -- Freeweights
Wednesday -- Hammer Strength Machines
Friday -- Dumbells Only.

As far as the leg exercises, they vary between squats, hack squats, leg press, lunges and step ups. For the upper body, it varies greatly by grip, width, and exercises for each muscle group. I try to keep it interesting so I don't get bored.

 

[buzz]

how long you rest inbetween is not really important as long as your body is ready to go again then go,thats for hypertrophy.
obviously if you want to burn more cals then having to wait 6 or 7 mins is probably not ideal and maybe you should drop the weight a bit.

but if you are already on a cut then it doesnt really matter as you will lose weight anyway,so lift heavy to maintane the muscle.