I’m currently doing a hypertrophy-based routine while on a cut for fatloss. Recently, I shortened my rest across the board to about 30s. It’s done well to make the training more interesting as well as, obviously, reducing workout times. On top of this, it hasn’t hindered the weight I can lift as much as I thought it would.
However, I do see a big impact on upper pressing movements and vertical pulling movements. This led me to think: while the short rest can be good, a blanket rule of 30s may not be the best approach.
I came across number 3 here, which actually confirms that 30s isn’t so bad:
That being said, do you all have any suggestions on what to rest longer and shorter on? I am definitely compromising intensity for density on certain lifts. You would think bigger movements = longer rest, but I’ve had surprisingly little issues with short rests on squats, deads, and cleans (granted, injury has prevented me from going as heavy as I’d like).
[quote]1 Man Island wrote:
That being said, do you all have any suggestions on what to rest longer and shorter on? [/quote]
Rest longer on:
[quote]1 Man Island wrote:
However, I do see a big impact on upper pressing movements and vertical pulling movements. [/quote]
Rest shorter on the exercises where this happens:
[quote]1 Man Island wrote:
On top of this, it hasn’t hindered the weight I can lift as much as I thought it would.[/quote]
[quote]1 Man Island wrote:
It’s done well to make the training more interesting as well as, obviously, reducing workout times
…
I am definitely compromising intensity for density on certain lifts[/quote]
When this stops being the goal re-evaluate rest periods.
I’ve done that program (with phenomenal success), but keep in mind that it’s really designed as circuit/metabolic training rather than a hypertrophy program. With that said, if you are doing alright with the shortened rest periods, keep at it but maybe lengthen some of the movements you’re struggling with (as Iron Made said). I know my pull ups would drop from about 10 in set one to 4 or 5 in subsequent sets with only 30 secs rest if I was doing straight sets. In a circuit, though, it’s not so bad.