how long should i wait in between reps during my workouts?
370183
That really depends on your goals.  What are you trying to accomplish in your training sessions?  What energy system is your focus?  The answers to these questions will dramatically change the rest period in between sets.  For example, if your going for power and less than 5-6 reps, then you need to rest a minimum of 3-5 minutes to replenish the phosphagen system.  If your going for strength and you're at around the 6-10 rep range, then you'll need about 1-2 minutes to replenish glycogen-lacic acid.  If your going for endurance, then your talking about no more than 30s.  \n\nSo your goals for each of your training sessions and the loads you are lifting will definitely dictate your rest periods.  Take too long or too little a rest period, and you may miss the window to properly stimulate the muscle for that set.
966931
Boy I wish I could help you. I've never been into weightlifting but I have some friends who are really into it and I will check with them. Just know you aren't supposed to overdue reps.
895971
For most people, 48 hours is enough time. It also depends on your workout. If you are doing very intense weight lifting, you may need to take longer for recovery. \n\nThe key is to learn to listen to your body. If progress starts to drop off, you may need to take more time off between workouts. If you are still sore from your last workout, you are not fully recovered yet.
920771
yes this is fine - but it is preferable that you are spreading your exercise out and not doing 4 days straight of exercise and then 3 days of nothing. It is good to have a good workout 1 day and a rest the next and then another good workout the 3rd day and so on.
502864
When you exercise muscles hard you tear down tissue.  Your body needs more than 24 hours for that to heal back.  If you skip a day between workouts you will see faster results.
712623
Stretching BOTH before and after the workout.  Warm up before for about 10 minutes doing cardio after the stretches.  Make sure you're hydrated. Eat a banana afterwards.  Enjoy a hot tub or bath.  OR maybe just don't work quite so hard!!  :o)  The phrase "No pain, no gain" is overrated!  If you gradually build up your muscles instead of tearing them, you'll feel better the next day and probably more like continuing the training sessions.  If you hurt all the time, you may give up too soon.  :o)
946463
As a novice you should start slowly.  Try doing 2 sets of 10 reps gradually increasing to 15 reps and finally adding a 3rd set.  Once you can comfortably do 3 sets of 15 reps add light hand weights to increase the resistance and lower your reps to 10.  Continue until this becomes to light and increase your resistance.  This will build endurance and strength.  When resting between sets rest for 30 seconds after the first set and add 15 seconds for each set completed.
1072514
If you can handle 30 no problem then I would stay go with the 45 minutes.  If you are just starting, I would stay to start with even less, about 20 minutes, and then work your way up in 5 minute intervals.
615172
Work one group on one day, another on the next and another on the next. It's a good idea to give each group a day or two of rest between workouts. What you're doing is damaging the muscle so that it will grow back stronger, but if you don't give it time to grow back, you won't see as good results.
211521
Try 5 sets of 8 reps to failure at like 90% of you 1 rep max. Or try doing 10 sets of 8 at 70% of your 1 rep max. Unless you are on steroids, you will be limping.
637875
There's a little argument over this - low rep heavy weight vs. high rep low weight.  I find the best answer for larger muscle groups like the quads is to be both.  I like to run my workout programs in 6 week intervals.  For six weeks I'll work with lower reps, the next six weeks will be higher reps.  When working with lower reps I do 4 to 6 sets depending on the muscle group, and with higher reps I do 6 to 8 sets depending on the muscle group.  If a vertical leap is what your looking to improve, I would start out with low reps - build as much muscle as you can and then switch to high reps to tone that muscle.  But don't forget to work your calves.  With smaller muscle groups like calves, I find it most effective to do lots of sets and lots of reps.  Good luck.
813131
What is your goal? If it is fat loss, it would be better if you cut is short to 20 minutes and run faster for 45 sec and cool down (real slow) for next 45.\n\nI usually do 45 sec intervels of 11-11.5 mph and 3-3.5 mph for 8-10 reps. With warm up and cooldown it comes to about 20 minutes. I am exhuasted after this so I keep it for the end of the workout.\n\nTry these articles\n\nhttp://www.bodybuilding.com/fun/kurilla1.htm\nhttp://www.bodybuilding.com/fun/kurilla2.htm\nhttp://www.bodybuilding.com/fun/kurilla3.htm
1094314
After a workout your muscle sets need 48 hours of rest.  Professional builders exercise one set top one day bottom the next day.  Giving your muscles time to heal and build is just as important as the work out.
289089
Don't listen to that other person re: reps.  If you want to bulk and build muscle than you should do less reps, more weight.  If you want to lose fat, then you should do less weight, more reps.  So 6-8 reps should be effective for you in bulking up your chest.  You just need to make sure that you're lifting the absolute largest amount of weight than you can manage to lift without hurting yourself and still completing your reps..
439115
start out at 200 do all the reps you can do.  every week move up.  sooner or later 225 will be going 20-30 times
335086
Here is what I do. 6-8 reps to failure at 90% of 1 rep max 4 minutes rest. Use dumbbells or barbells unless otherwise instructed.\n\nDay 1\nbench press 2 sets\nincline bench 2 sets\nshoulder press 1 set\nshrug 1\nlateral raise 2\ntriceps extension 1\n\ndays 2\nbent over rows 3\nfront pulldown (cable) 1\ncurls 1\nhammers curls 1\nwrist curls 1\nreverse wrist curls 1\n\nday 3\nsquats 3\nstraight leg deadlift 3\nwide stance squat OR sumo style deadlift 1\nweighted decline situp 1\nstanding calf raise (can be done on machine) 3\n\nAfter a few months this will start to take it's toll on you. You will start to plateau also. At that time, only lift 70% of 1 rep max for 8 reps. Do double the sets and half the rest. Do that for 4 weeks then switch back.\n\nDo only one 20 minute cardio session weekly on a non-lifting day.\n\nIf you want to gain the most mass possible eat about 500 calories above your maintenance level. Get 1.5 grams of protein per pound of bodyweight a day. NO JUNKFOOD, but no other restrictions.\n\nIf you need to lose fat and want to build at the same time and understand you will only gain at half the rate of the non-diet plan do this. Eat a low carb diet and get the same amount of protein as above. Also do high intensity interval training on as many non-lifting days as possible.\n\nIf you want to just bulk for a while and worry about fat loss later, do this when you are ready to cut. Eat 20 carbs a day, like the induction phase of Atkins, but take the calories from the maintenance of a non-low-carb diet and subtract 500. Do the high intensity interval training. Lower the intensity of your lifting a little if it wears you out. This should spare all your hard earned muscle. You might even be able to add a little.\n\nThere ya go, bodybuilding 101 and then some. That should save you some serious money in trainer fees.\n\nI almost forgot have a whey prtein shake before and after weight lifting. No other suppliments.
609041
depending on the bodypart in question & at what point you're at in your workout, go either in the 10-15 rep range, or 15-20. start your workout with your compound exercises for the slightly lower reps, then at the end do isoloation movements for the higher reps. you may also want to incorporate circuit training to help with endurance; limiting rest between sets to no more than 30 seconds will also smoke you but will build your stamina.