I was just curious as to the typical rest intervals for HFSW. I haven’t really seen a concise outline. Same with weight. Right now I’m just using Bench, Front Squats and OH Press for 3x8 and 60 Sec rest. I’m using 225, 225 & 155, respectively. This represents about 55%, 65% & 55% of 1rm. These are “Light” weights but I’m focusing solely on acceleration. It doesn’t produce any fatigue at these weights. I’m concerned that if I use a 12rm or so that it would impede the abiltiy to perform well on the foundation lifts. My upper body tends to fatique more rapidly than lower so that’s why i’m using a higher % (although still low) for lower pressing. But I’m also thinking the weights are too low to produce a proper stimulus.
Just curious what others are doing.
CT is trying to teach us all how to Auto Regulate… Meaning there are no specific rest intervals. The guideline for the rest period is “as long as it takes you to be able to deliver 100% performance on the next set”
Doing sets of 3 will be different than sets of 6,9,12 etc… Hell, even set-to-set you will need different amounts of rest.
So when you feel “fresh” and can give 100% performance, go ahead and blast the next set.
Thanks Lonnie. I was using 275/225/185 before using 60 seconds rest. I performed fine but there was s decrease in “pop,” particularly on the last set although none were grinding at all. Didn’t really create a ton of fatigue per se but it adversly affected performance on the main lift. It also got worse during the subsequent sessions in the week so i backed it off with the idea that I probably just need to increase work capacity. I’ve also generally worked in 2-5 rep range, which probably has something to do with the drop in performance using the higher (for me) rep ranges on the HFSW.
