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Rest Between Sets Confusion

Jonathan spotting Steve for hammer curls - Build Freaky Forearms

Q: I remember reading in your newsletter not too long ago when you mentioned that the rest time between sets during a [10×10 sequence] should be 20 seconds. In the 10×10 e-book you say to use 30 seconds between sets. Is that a deliberate reduction, and if so, should I reduce my starting weight a little to accommodate the reduced rest?

A: Rest between sets during a 10×10 sequence should be anywhere from 20 to 30 seconds. Vince Gironda, famous Hollywood trainer known as the Iron Guru who trained Larry Scott for his first Mr. Olympia victory, liked to continue to gradually reduce it over many workouts till the trainee was down to only about 10 seconds of rest or less between sets. That doesn’t work for many trainees because of having a training partner… [Read more…]

Filed Under: X Files Tagged With: 10x10, arnold schwarzenegger, Charles Poliquin, clint eastwood, density, fat fuck, fatigue, larry scott, legend & myth, master trainer, mr. olympia, rest between sets, skin-stretching pump, training partner, vince gironda

Max-Muscle-Size Study: Rest Between Sets—is short or long best?

Q: Your 4X mass method has 35 to 45 seconds rest between sets. I’ve seen research that longer rests between sets can be better for strength and muscle growth. What’s your take on that?

A: Legendary trainer Vince Gironda, the Iron Guru who trained Mr. Olympias as well as Hollywood stars to build muscle fast, first got us into reducing rest between sets for muscle growth—he called it Density Training…

[Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass method, 4x mass workout, arnold schwarzenegger, bodybuilders, Brad Schoenfeld, clint eastwood, density training, hypertrophic response, hypertrophy, hypoxic effect, iron guru, just a fat f#@k, lactic acid, larry scott, long rest, master trainer, mitochondria, mr. olympia, muscle fatigue, muscle growth, powerlifters, rep range, rep tempo, research study, rest between sets, size and strength, strength, study, vince gironda

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