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7 Tips for Mass and Power



 
 
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  #11  
Old 09-28-2007, 10:45 AM
EricT EricT is offline
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Join Date: Jul 2005
Posts: 6,314
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BG is right. It depends on your goals. This post is about mass more than "power". The primary factor in strength is load on the bar. Rest periods can be important things to consider but if you want the greatest strength expression then, yes, 3 to 5 minutes is not unheard of.

Even with general strength and mass goals there can be different considerations. For instance, say you were dong ramped sest of 5 on a 5x5. It would make perfect sense to have shorter rest periods for the ramp up sets and then a longer one for the last heavy set. Heck, that's what Bill Starr recommended.

You might have longer rest periods for you primary exercises (not necessarily the longest possible) in order to work with the heaviest poundages you can and then stick to shorter rest periods for the assistance exercises.

If you're in to Stahley style you might make "density" your primary consideration and it would be all about "the same or more work in less time". So you may start with three minute rest periods and work on steadily reducing them. Yes, this is working more on muscular endurance but up to a point it is also very much pure strength related. To me there is a point where reducing the rest periods is counterproductive but is is one factor that can be manipulated.

Sorry, but no one can reduce rest periods for weight training into one bullet point. If I'm going for a heavy triple on deads you can be darn sure I'm going to rest around 3 minutes or a little more.

If I'm using SE work (submax effort) I will use shorter rest periods than if I'm doing RE or ME.

If all I cared about was fiber damage then I would stick to keeping the lactic acid levels up and the shorter rest periods.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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