hvor lang tid holder i pause melle hvert sæt..??

CT her skrevet en udemærket artikel omkring det på t-nation: http://www.tmuscle.com/free_online_arti ... eriods&cr=

Kig under: Principle #6: The Proper Rest Intervals are Goal Dependent

linket virker ikke

tjah, nogle siger 90 sek, og nogle andre siger 2 min.
Jeg selv tager omkring et minuts pause, men hvis jeg er virkelig ødelagt efter øvelsen, tager jeg 2 min eller når jeg føler klar igen

kopieret fra linket:
hvis du træner for hypertrofi:

Rest periods for size: When using the big compound movements for building size, we want to use rest intervals that aren't that far off from what we would use in a strength protocol.

As mentioned earlier, when you're using compound movements you don't want to create excessive CNS fatigue, so you should rest long enough to allow for at least a near-maximal neural recovery between sets.

The goal of the compound movement when training for size is not to burn, destroy, or annihilate the muscle, but to progressively use more weight in the proper size-stimulating zone (6 to 8 and 8 to 12 rep ranges). So when using compound movements for size, you want to take around two minutes between sets of the same exercise.

For the isolation work you perform, fatigue, especially cumulative muscle fiber fatigue, is the main goal. So rest intervals should be shorter. Not so short that your strength drops off too much from set to set, but you should try to gradually take less rest over time.

When training for size, a strength drop-off of 5% per set of isolation work is acceptable, and a total drop-off from the first to last set of 20% is a good target. In other words, shoot for a reduction in performance of 20% between your first and last set of an isolation movement. This reduction can either come from reps or load.

For example, if on the first set you perform 12 reps with 140 pounds, a 20% reduction could mean:

Doing 9 reps with 140 pounds on the last set

Or...

Doing 12 reps with 110 pounds on that last set

If you can't achieve a 20% drop-off in four sets of isolation work, it means that you're either not training hard enough or that you're taking too much time between sets.

For isolation work when training for size, the rest intervals should be anywhere from 30 to 75 seconds.

christianww skrev:linket virker ikke

Det virker nu fint her.. Ellers så google: "The Thib System — Training Frequency and Rest Periods" så skulle artiklen være det første link der popper op.

Det kommer meget an på hvor mange gentagelser jeg tager pr. øvelse.

Det ser således ud : Mange gentagelser pr. øvelse = 90-120 sek. pause
Få gentagelser pr. øvelse = 120-135 sek. pause

Det er så ikke altid jeg lige overholde det .. Men kan sagtens mærke at jeg har noget mere overskud og udholdenhed når jeg holder pauserne som jeg skal.

Pauser mellem sæt:
12-15 reps: 1 min
10 reps 1-1½ min
8 reps 1 ½ -2 min
5 reps 3-5 min
1-3 rep(s) 5+

sådan ca.