T Nation

Clarification on 'Rest' Periods

Hi guys,

Just been reading this article for some ideas on traps: http://www.tmuscle.com/free_online_article/sports_body_training_performance/building_the_rear_delts_forearms_traps_and_calves

Can anyone explain the meaning of the prescribed rest periods in the 2nd table of the article?

For example, the authors says “Seated dumbbell shoulder press: 4 sets, 8 reps, tempo 301, rest: none”

I was expecting the ‘rest’ to mean time between sets, but if the rest is ‘none’, isn’t it the same as doing all the sets back-to-back, i.e. 1 mega set of 32 reps? Why not write that? Hmmm, can anyone clear this up?


A1) Seated dumbbell shoulder press 4 8 301 None
A2) Seated dumbbell shrug 4 4-6 221 60 seconds

It is a superset.

The ‘A’ group is one superset, then the ‘B’ group… then ‘C’… etc.

It is a fairly common to see written like this.

Note the numbering (A1, A2, B1, B2 etc) before the exercise in the tables. That means you take no rest between exercise A1 and exercise A2 (ie, “supersets” in bodybuilding lingo). Hence “none” after A1.

Thanks chaps, feel stupid for not working that out now!