Over the years, I have always read the rest times between sets should be minimal for maximum intensity and growth. somewhere in the range of 30-90 seconds depending on the exercise.
Now that I’m getting older, I can’t quite keep up with those time frames and have begun to extend my rest times. I am currently resting somewhere close to 2.5 to 3 minutes between sets. Since I began doing this, a funny thing happened that goes against everything I’ve read…I’v e gotten significantly stronger (bench up 60+ pounds in 3 months with noticeably added muscle bulk) and I can do many more reps each set. I am currently doing my own modified version of the 100+ rep routine with a sample as follows:
set 1 180 lbs X 50 reps
set 2 195 x 25 reps
set 3 210 x 15 reps
set 4 225 x 15 reps
set 5 240 x 15 reps
set 6 255 x 10 reps
set 7 270 x 5 reps
set 8 285 x 3 reps
YES that is 8 sets and 130 some reps for my flat bench routine. In three months I’ve gone from benching 280 max to 340 max. Between sets, I’m resting up to 3 minutes and each subsequent set I feel rested and fairly fresh and can crank out heavier weight and more sets much easier than resting for 60 to 90 seconds.
These are my current weights. When I started my first set was in the 150 -160 lb X 50 range and would end after about the 5th set.
Has anyone had similar experience and if so, why have I never heard this mentioned. In theory, I understand this and it makes since that the more rested I am the more weight and reps I should be able to do. I am amazed, however about the significant strength gains and muscle I have added in a short amount of time doing this.
What are other experienced lifters thoughts on this?