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What is the optimal rest between sets for fat loss?


ironmanmagazine.comQ: Is the optimal rest between sets for fat loss always 30 seconds, as you describe in your German Body Comp workouts?

A: Thirty seconds of rest is a general guideline; other variables may call for longer or shorter rest times. For example, the following fat-loss workout uses tri-sets with a combination of 10- and 90-second rest intervals.

 

A1) Close-grip bench presses, 4/0/1/0 tempo, 3 x 6

Rest 10 seconds

A2) 45 degree incline dumbbell

presses, 3/0/1/0 tempo, 3 x 12

Rest 10 seconds

A3) Decline low-pulley rope flyes, 2/0/1/0 tempo, 3 x 25

Rest 90 seconds

B1) Incline dumbbell hammer curls, 4/0/1/0 tempo, 3 x 6

Rest 10 seconds

B2) EZ-curl-bar close-grip

Scott curls, 3/0/1/0 tempo, 3 x 12

Rest 10 seconds

B3) Low-pulley supinated-grip curls, 2/0/1/0, 3 x 25

Rest 90 seconds

C1) Seated dumbbell presses, 4/0/1/0 tempo, 3 x 6

Rest 10 seconds

C2) Standing dumbbell lateral raises, 3/0/1/0 tempo,
3 x 12

Rest 10 seconds

C3) Low-pulley rope upright rows, 2/0/1/0 tempo, 3 x 25

Rest 90 seconds

Here is another fat-loss program. This one  uses 60-second rest intervals in some challenging multijoint exercises and giant sets:

 

A1) Barbell back squats, 3/2/1/0 tempo, 5 x 8-10

Rest 60 seconds

A2) Chinups, 3/0/1/2 tempo, 5 x 8-10

Rest 60 seconds

A3) Bent-knee deadlifts, 4/1/1/0 tempo, 5 x 8-10

Rest 60 seconds

A4) Barbell bench presses, 3/2/1/0 tempo, 5 x 8-10

Rest 60 seconds

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


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