Connect
To Top


How much rest for chest-and-arm workouts?


7210-smart2Q: For a chest-and-arm workout, how much rest time should I take between exercises? Also, would you give me an example of a good workout that focuses on those two bodyparts?

A: How much rest time you take depends on the exercise. A bench press uses more muscle mass than a triceps pressdown, so more rest time is necessary. I also would perform more technically difficult exercises before simple ones, such as doing incline dumbbell curls before pressdowns. Here’s an example of a chest-and-arm workout that takes the size of the target muscle mass into consideration.

 

A1) Close-grip flat-bench presses, 4/2/X/0 tempo,

5 x 10, 8, 8, 6, 6, rest 120 seconds

A2) Seated dumbbell curls, 4/0/X/2 tempo,

5 x 10, 8, 8, 6, 6, rest 120 seconds

B1) Seated EZ-curl-bar French presses 3/2/1/0 tempo,

3 x 8-10, rest 90 seconds

B2) Close-grip barbell Scott curls, 3/2/1/0 tempo,

3 x 8-10, rest 90 seconds

C1) Pressdowns, 2/0/1/2 tempo,

3 x 10-12, rest 60 seconds

C2) Low-pulley curls, 2/0/1/2 tempo,

3 x 10-12, rest 60 seconds

 

The workout progresses from the most effective movements, involving the most muscle mass, to the least effective—the least muscle mass—with the rest intervals gradually decreasing as fatigue sets in.

If for some reason you cannot finish a workout, just completing the first two exercises will give you a good workout for your chest, triceps and biceps.

 

Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic med-alists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.com. Also, see his ad on the opposite page.   IM

 

You must be logged in to post a comment Login

Leave a Reply

More in Latest

  • Making The Right Decisions

    What you put into your body goes a long way to maintaining your health. By Jay Campbell and Jim Brown  ...

    Sharon OrtigasOctober 24, 2017
  • Are Macros The Key To Your Goals?

    The difference between looking good and feeling good is more than just a number. By Raphael Konforti MS, CPT   “You...

    Sharon OrtigasOctober 23, 2017
  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • 5×5

    This isn't some math problem. It's your solution to build power and strength. By Eddie Avakoff   What attracts me to...

    Sharon OrtigasOctober 19, 2017
  • Add Power And Size To Your Shoulders

    A routine sure to bulk you up! By Heather Neff, CPT   Want bolder, stronger shoulders with better definition? You came...

    Sharon OrtigasOctober 18, 2017
  • 5 Step Guide To Successful Time Management!

    These tips will ensure nothing gets in the way of succeeding with your workout goals. By Kris Gethin   In this...

    Sharon OrtigasOctober 17, 2017
  • Total Knockout!

    You already fell for Lindsay Christiansen with one simple glance. Are you man enough to dive into who she really is?...

    Sharon OrtigasOctober 16, 2017
  • 9 Reasons To Take Branched-Chain Amino Acids

    If you are serious about your physique, you'll seriously want to give this supplement a look. By Sarah Butcher   BCAA:...

    Sharon OrtigasOctober 16, 2017
  • The Spartan Chest Workout

    Add size and definition to your chest with this next level chest workout. By Raphael Konforti MS, CPT   History tells...

    Sharon OrtigasOctober 13, 2017