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Bodybuilding Training Tips: Set Break Timing

The debate as to how long to wait between sets when working out has raged for as long as people have been training. For many beginners, the idea of timing your break between sets doesn't enter the mind. They do a set. When they're ready, they do it again. This simplicity gets the job done during the beginner's gains phase, mainly because just about anything works during this phase. When we first start lifting weights, we can gain muscle eating cheeseburgers and knocking out a few sets of bench press and barbell curls trice per week. However, as reality sets in and we reach the intermediate stage, we learn the importance of measuring and timing most things we do in the gym and the amount of time to wait between sets is no exception.

Many circuit trainers spend little to no time waiting between sets. They take just as long as it requires to move from one machine to the next. They might complete a set of machine bench presses, following by leg extensions, followed by lat pulldowns. They move from one exercise to the next without rest, stringing together many movements, as their stamina (and the crowdedness of the gym) allows. This type of training is designed to "tone", and allows the trainer to maintain a high heart rate while training. For this reason, this sort of training benefits aerobic goals much more than it serves bodybuilding purposes.

Powerlifters train differently as well. The goal of powerlifting is simple. You train to be able to lift the most amount of weight a single time. Since lifting a 100% repetition maximum is very strenuous, powerlifters like to start each set with their full energy at their disposal. For this reason, they wait a very long time between sets. Most powerlifters wait 3 to 5 minutes between each set. Some prefer to wait even longer up to 8 or 10 minutes between sets. This isn't ideal training timing in terms of keeping the muscle group warm and pumped. However, it is ideal for making strength gains. Additionally, in most powerlifting meets, the lifter will find himself waiting a great deal of time between lifts. Spacing out breaks in the gym helps prepare the lifter for such situations.

Most bodybuilders like to wait 90 seconds to 3 minutes between sets. The goal of the bodybuilder is to draw as much blood into the muscle group as possible. A 90 to 180-second window between sets allows the muscle group (and ATP levels) to recover while at the same time leaving enough blood in the muscle group to keep the area warm and flexible. Waiting any longer can reduce the pump. The pump is everything to the bodybuilder, and losing it is just not an option.

There is probably one method of determining rest time which trumps all of the rest of them and doesn't require staring at a clock between sets. Many bodybuilders simply wait until their heart rate returns to normal, and then they conduct their next set. This might be 4 minutes for squats, or 90 seconds for dumbbell curls. And it might just be the best idea out of all of them! Find the one that works for you.

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