Topic: Rest Periods

[Andy Dick]

What do you all usually do for rest between sets?  I know that it is said for max strength and power work that the rest should be 3-5 minutes (or about full recovery).  But obviously this can make for a long workout.  What do you all ususally do for rest periods?

[Shaun Le Conte]

I recognize those numbers but they are excessive. Did they originate from powerlifting circles?

I think it depends a lot on your fitness levels, but the books will say it only takes 2-2.5 mins for the ATP stores to fully regenerate. Maybe if the lifter has to struggle in between sets with wraps, belts and so on, coupled with being very heavy, the extra rest is warranted.

When your breathing is normal, and the sense of short term fatigue is gone you could go ahead and do another set

[Paul LaDuke]

Good question Andy.

I think it can vary depending on relative intensity of the lift and the desired training goal.  Really the only time I really worry about the density (time between sets) of a workout like this is about the period from 6 weeks to 2 weeks before a competition.  Other than that I am not sure if I really need to worry about the density.

I generally will try to keep it to 2 minutes when I am doing heavy singles because if I follow myself in competition, I will get 2 minutes to start the lift. 

Sometimes I go 1 minute between sets of oly lifts if I am at the 70-80% range doing quick singles.  I often do that with my dynamic effort squats (50-60% intensity, Westside style) using 6-12 sets of 2 fast reps starting each set on the minute.  I usually try to keep my max effort squat days to 2 minutes of rest between sets starting the clock when I sit on the bench to recover.

I find that I recover quicker from snatches than clean and jerks of the same relative intensity because the clean and jerk is really 2 lifts and a heavier weight.

I also find if I go much longer than 3 minutes that I don't feel right.  I need to keep tuned up I guess.

It wil be interesting to see other responses.

[EdwardLafleur]

i went to a seminar put on by John Thrush and the NSCA in 1988 where Angel Spassov, BUL, was the featured instructor.  he had been an elected member of the IWF Technical Committee and had been involved with the Solidarity Coaches of the IOC, responsible for Weightlifting.

he told us that for recovery, time is not as important as pulse rate.  when it gets back to 102-108 beats per minute, the next set can begin.  that's 17-18 beats in 10 seconds.

[Chris Ⓐ LeRoux]

I pretty much agree with Spassov. When the weights are light or moderate, I move quickly. When they are heavy, I take my time. I definitely judge by how fast my pulse, heart rate, or breathing is occurring.