Quote:
Originally Posted by Freeman102010
I've been reading the boards and have read a lot of the stickied info and links there's a lot of great stuff here for people being introduced to weights for S and P. great work and thank you.
But i do have a question and it maybe something that could be added into this thread. I've looked around the FAQ's, links that are recomended, googled and searched this forum but haven't found what I'm looking for.
I'm looking for information on pace of reps and rest time between sets. maybe I'm not using. When I first got concerned with taking care of myself i started picking up Men's Health Mags and there workouts had specific times of for lifts like 3 second push, 1 second hold, 2 seconds to get the weight back to starting position... Is that stuff relavant? and how long should i take between reps? how long should I betaking beween sets in a 5x5 program? or does it matter?
Thanks in advance.
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A few tips:
Take little rest on warm up sets. Take as long as you need to recover on heavy work sets with compound movements (that could be between 2 and 7 minutes). Cut rest shorter on hypertrophy orientated assistance movements (90-180 seconds). For the 5x5 I would take 2-4minutes for the 5x5 flat sets and around 3-5 minutes rest before the heavy work set on the 1x5 pyramid sets.
As to speed of movement: Controlled excentric (down in the squat, down in the bench, set down in the deadlift etc.), and then do the concentric part of the movement (upward in squat, push in bench, pull in the deadlift etc.) as fast as you possibly can while maintaining proper form. For assistance, just do what feels best. However, there is usually no point in purposely slowing down the concentric as you are minimizing force that way.
