Why is the rest period between hangboard sets 3 min in RCTM?

[wilderness]

Hello,

Curious why the RCTM suggests a rest period between sets of hangboard repeaters of three minutes? Is there some physiological reason?


-Wilderness 

[MarkAnderson]

W,

Research suggests it takes around 3 minutes for phosphagen stores to recover between bouts of intense effort, so that is about the bare minimum for near maximal strength training. Other research has compared the value of ~1 minute rest between sets to ~3-5 minutes of rest. The results indicate that 3-5 minutes is preferable for Max Strength training, whereas ~1 minute is preferable for Strength Endurance training and possible hypertrophy.

I settled on 3 minutes because it is less than 5, and so it makes the workout significantly shorter in total duration than if you used 5 minute rest. That said, I will occasionally rest as long as 4 minutes between sets, if I don' transition quickly enough to stay on schedule.

[wilderness]

Mark,

Thanks for the reply. I am pretty sure that if I gave myself an extra minute's rest between sets that I could use a lot more weight. I definitely have a pump at the end of each three-minute rest and want to make sure that I am indeed training Strength and not something else. That said, I am new to repeaters so I'm still getting the feel for how my body reacts to them. Would it be advantageous to give myself an extra minute? I have never done structured training before purchasing RCTM, so this has been a fun process.


- Wilderness 

[MarkAnderson]

I would recommend 3 minutes, because I know it works. Also, you want to develop some "metabolic stress" that carries from set to set. That is the pump sensation you're feeling. Eventually you will get used to three minute sets.

That said, four minute rest would probably work pretty well too.

[boulderdaz]

Sept 6, 2014 8:44:50 GMT -7 wilderness said:

Mark,

Thanks for the reply. I am pretty sure that if I gave myself an extra minute's rest between sets that I could use a lot more weight. I definitely have a pump at the end of each three-minute rest and want to make sure that I am indeed training Strength and not something else. That said, I am new to repeaters so I'm still getting the feel for how my body reacts to them. Would it be advantageous to give myself an extra minute? I have never done structured training before purchasing RCTM, so this has been a fun process.


- Wilderness 

Fwiw, I've just started my second season following the program, and I'd recommend sticking with the 3 mins. You get used to the pump, and I believe my body is now deficient at reducing the pump in 3 mins. Finger boarding takes a while to get used to I found, and it's feeling familiar now, so stick with it. Don't rush it, or push hard too early and risk injury. Just my tuppenth worth (English for 2 cents) 

daz