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Rest Time to Maximize Hypertrophy

So what’s the amount of rest time a person should utilize in between compound sets like pull ups to maximize muscle hypertrophy? (and please also cite studies to back your claim)

3-5 minutes for strength; 60-120 seconds for hypertrophy.

And for the sake of not going off to do some research, call my source Arnold’s Encyclopedia of Modern Bodybuilding.

The OP is operating under some misconceptions in imagining that there is a universal, always-the-case answer to this, and in imagining that studies will exist to show it.

First, a study will never provide such a broad answer. What it may show is that comparing specific exercise programs A and B with each other, where the only difference is rest time, on a test subject population of such and such characteristics, such-and-such effect was seen on hypertrophy as a function of rest time.

That would not answer the question whether exercise program C would show the same dependence on rest time.

It also would not show if the same dependence would be seen with subjects of differing experience, or different recent training history, or different diet, etc.

Or, if you don’t want to bother with all that, let’s just sum it up this way: There is no one best answer to your question. Not even for any one individual. Under different circumstances, different rest times will work better.

Whatever the fuck I feel like resting.

[quote]prospa7 wrote:
So what’s the amount of rest time a person should utilize in between compound sets like pull ups to maximize muscle hypertrophy? (and please also cite studies to back your claim)[/quote]

just enough to catch your breath for hypertrophy, 3-5 mins ish for max strength.

if you want studies, then just ask the biggest guys in your gym.

I rest however long I need to, depending on what I’m doing and how I’m feeling. To get a stopwatch and rest for some arbitrary time period between sets is retarded if that rest period doesn’t allow you to recover enough.

I’ve gained 50 lbs. since I started training, I don’t need studies. And neither do you. You just need to eat and train.

[quote]utHAUS wrote:
3-5 minutes for strength; 60-120 seconds for hypertrophy.

And for the sake of not going off to do some research, call my source Arnold’s Encyclopedia of Modern Bodybuilding.[/quote]

Nice avitar, utHAUS.

[quote]austin_bicep wrote:
Whatever the fuck I feel like resting.[/quote]

exactly.

[quote]utHAUS wrote:
3-5 minutes for strength; 60-120 seconds for hypertrophy.

And for the sake of not going off to do some research, call my source Arnold’s Encyclopedia of Modern Bodybuilding.[/quote]

This is why I want pictures of the poster up somewhere.

Anyone who thinks the human body can be locked into strict rules about how much growth occurs in how many seconds doesn’t know SHIT about biology.

[quote]Professor X wrote:
utHAUS wrote:
3-5 minutes for strength; 60-120 seconds for hypertrophy.

And for the sake of not going off to do some research, call my source Arnold’s Encyclopedia of Modern Bodybuilding.

This is why I want pictures of the poster up somewhere.

Anyone who thinks the human body can be locked into strict rules about how much growth occurs in how many seconds doesn’t know SHIT about biology.[/quote]

For real.

Even I admittedly know next to nothing about biology, but even a dumbshit should be able to comprehend that waiting x seconds between sets just because your spreadsheet says so is fucking dumb if you aren’t recovered enough to lift your next weight.

When I feel like I’m ready to get what I want out of the upcoming set it’s time to do that set.

As a possibly helpful illustration for the original poster:

I just came off of doing a ladder-protocol program, inspired by what Dan John had written, where I took 30 seconds of rest. This proved to be good. I was very pleased with it.

I have now started Smolov Jr for chest, specifically using the InHuman CGBP as the exercise. I am taking 6 minutes rest time between sets.

Even though this is a strength program, I am convinced I got some hypertrophy out of it in just the first week. Outstanding really.

Now, the ladder-protocol program would have sucked with 6 minutes rest between sets.

And the Smolov program would suck with 30 seconds between sets.

But both are, IMO, at least for me, good programs for hypertrophy, or can be at a given point in time.

If I am not cutting. I just wait until I am ready to hit again.

[quote]Bill Roberts wrote:
As a possibly helpful illustration for the original poster:

I just came off of doing a ladder-protocol program, inspired by what Dan John had written, where I took 30 seconds of rest. This proved to be good. I was very pleased with it.

I have now started Smolov Jr for chest, specifically using the InHuman CGBP [/quote]How’s that one working for you in general?[quote] as the exercise. I am taking 6 minutes rest time between sets.

Even though this is a strength program, I am convinced I got some hypertrophy out of it in just the first week. Outstanding really.

Now, the ladder-protocol program would have sucked with 6 minutes rest between sets.

And the Smolov program would suck with 30 seconds between sets.

But both are, IMO, at least for me, good programs for hypertrophy, or can be at a given point in time.[/quote]

I very much like the InHuman CGBP. Thank you for providing the information and advice on it!!

[quote]Bill Roberts wrote:
I very much like the InHuman CGBP. Thank you for providing the information and advice on it!![/quote]

Glad you like, brother.
Shame that good old In-Human is too busy to post these days.
Always wondered if he had some other exercise variations to share…

What exactly is the In-human CGBP if you dont mind me asking, never heard of it.

[quote]StephenD wrote:
What exactly is the In-human CGBP if you dont mind me asking, never heard of it.[/quote]

X2 Please

Cephalic can explain it better than I can, but in the interim:

  1. It is done in the Smith machine. If it is one of those Smith machines that is slightly angled, the pressing motion should be slightly towards the feet instead of the head.

  2. An ordinary close-grip width is used. I prefer a suicide grip but don’t know if that is part of the official recommendation.

  3. Of course the principal effort is upwards, but unlike the free weight CGBP, there is added effort to push the bar towards the feet. (The Smith machine naturally prevents actual added motion but you can nonetheless apply force and this ia an important part of this exercise.)

  4. The elbows are winged out.

  5. I don’t know if there is an official recommendation on where the bar should reach on the chest: I choose the nipples.

  6. The official recommendation is to have the ass hang off the bench. I don’t do this (not saying my way is better, just reporting what I do) but instead use a good arch.

[quote]Bill Roberts wrote:
Cephalic can explain it better than I can, but in the interim:

  1. It is done in the Smith machine. If it is one of those Smith machines that is slightly angled, the pressing motion should be slightly towards the feet instead of the head.

  2. An ordinary close-grip width is used.[/quote] What’s an ordinary close-grip for you? I use an armpit-width grip on IH presses (which was IH’s “official” recommendation, a true 6-8 inches on the other hand would be far too narrow for me… That would make my wrists and shoulders hurt.) and go all the way down usually.
    On a regular elbows-tucked free-weight CGP I’d move my grip out a bit more so that I can actually tuck the elbows (shoulder width or so), just to give you an idea of what I consider “close”. [quote] I prefer a suicide grip but don’t know if that is part of the official recommendation.
    [/quote] I don’t remember In-Human mentioning any specifics here… I use a suicide grip as well. [quote]

  3. Of course the principal effort is upwards, but unlike the free weight CGBP, there is added effort to push the bar towards the feet. (The Smith machine naturally prevents actual added motion but you can nonetheless apply force and this ia an important part of this exercise.)

  4. The elbows are winged out.

  5. I don’t know if there is an official recommendation on where the bar should reach on the chest: I choose the nipples.
    [/quote] Depends on grip-width and all that, anyway… [quote]

  6. The official recommendation is to have the ass hang off the bench. I don’t do this (not saying my way is better, just reporting what I do) but instead use a good arch.
    [/quote]
    Letting the butt hang off the bench just seems to help a lot of people concentrate on the tris, but yeah, it’s probably not exactly vital.
    You arch in either case.

Oh yeah, there’s the obvious stuff (shoulders never come off the bench, scapulae together and all that), but I guess everybody is aware of that.