Beginner, Is Rest Period Betw, Static And Dynamic The Same?

Hi 

I have read the Btgb book but nowhere in the book can i find the rest period bewteen dynamic sets like pullups,dips only for static holds witch are 45-90sec max. Now i assume for dynamic reps the rest period is the same 45-90sec?

I would really appriciate an answer so i can start training asap.

/gratz

If you are following the WODs then the rest periods are prescribed for you. If you are designing your own routine, rest depends on what your goals are. Shorter rest periods provide a more metabolic stimulus and are better suited to hypertrophy and conditioning. If maximal strength is the goal, you should probably rest between three and five minutes. This will provide your body enough time to replenish ATP for your ATP-PC energy system. This amount of rest is crucial if the goal is maximal strength, because it allows your energy system to be fully replenished so you can give a maximal effort that will properly stimulate your nervous system. For dynamic movements if you are performing 3-5 reps (maximal strength range), take longer rest between sets of the same exercise.

To sum up, use shorter rest if your goal is hypertrophy or conditioning. Use longer rest if your goals are maximal strength. If you follow the WODs, use the prescribed rest.

adidashred said:

If you are following the WODs then the rest periods are prescribed for you. If you are designing your own routine, rest depends on what your goals are. Shorter rest periods provide a more metabolic stimulus and are better suited to hypertrophy and conditioning. If maximal strength is the goal, you should probably rest between three and five minutes. This will provide your body enough time to replenish ATP for your ATP-PC energy system. This amount of rest is crucial if the goal is maximal strength, because it allows your energy system to be fully replenished so you can give a maximal effort that will properly stimulate your nervous system. For dynamic movements if you are performing 3-5 reps (maximal strength range), take longer rest between sets of the same exercise.

 

To sum up, use shorter rest if your goal is hypertrophy or conditioning. Use longer rest if your goals are maximal strength. If you follow the WODs, use the prescribed rest.

I cant follow the wods the exercies they are too hard for me im a beginner. And im a tall,heavy dude 194cm 105kg. 

How do you know i shud rest 3-5min? Last year when i trained i could dip 25kg for 10reps (at95kg bodyweight) then i was taking up too 10min long rests sometimes. If i took 5min rest i could not dip that mutch so is there any ultimate rest period?

( I shud mention i got burned out after a while, overtrained/ i pushed myself too mutch too soon so now im back at square 1 again)

I want to avoid this so thats why im asking what approach i shud take too this. Would the static hold (progression) approach be good too use in dynamic strenght training? 

Lets say my max is +10kg  weighted pullups/5reps/3set.. Instead of maxing it out i do like this ---> +10kg weighted pullups 3reps/3set.

And rest 45-90sec?  But the rest here would be too short it feels like. Any help? 

Like I said, different rest times will have different effects on your body. A better way of putting it (other than rest 3-5 minutes) is to say that you should rest long enough to feel recovered from your previous set, without letting your muscles get cold. The reason I said 3-5 minutes is because most coaches say that it takes about 5 minutes for your body to regenerate 90% of its ATP stores. 

I would not recommend using the static hold approach to dynamic movements. 45-90 seconds will not be enough time for you to perform optimally on the following set. If it takes you ten minutes to recover from a set, it's probably a sign that you are just out of shape. Rest long enough for you to feel recovered from  your last set. Once you have been following the same program for a few weeks, you should probably be able to rest no more than 5 minutes and feel good to go.

Use a resistance that allows you to complete 3 sets of 3 reps without going to failure. Follow this and when you can complete 3 sets of 5 reps at that resistance, increase the resistance or move up to a harder variation. 

Thanks now i have some clearity. Would it be fine too progress in this fashion.

+10kg bw pullups 3setx5rep / +12kg bw pullups 3setx3rep / +12kg bw pullups 3setx5rep /+14kg bw pullups 3setx3rep

The scheme is i add 2rep (from 3-5) once i can handle 5rep i lower rep too 3again too add more weight. Would that not be the ultimate way to go?

Now another question poped up i forgot too ask you about cycle for adding weight like this/doing dynamic work how often shud i add weight?/progress too harder exercise? Not every 8week like static right?

/gratz

Jure Rakuljic said:

+10kg bw pullups 3setx5rep / +12kg bw pullups 3setx3rep / +12kg bw pullups 3setx5rep /+14kg bw pullups 3setx3rep

The scheme is i add 2rep (from 3-5) once i can handle 5rep i lower rep too 3again too add more weight. Would that not be the ultimate way to go?

I think that should work fine for adding weight. Once 5 reps is easy and consistent add enough weight that you can only do 3.

adidashred said:

I think that should work fine for adding weight. Once 5 reps is easy and consistent add enough weight that you can only do 3.

Big thanks. Btw how many times per/week shud i do dynamic training (for maximal strenght)?

And would that number change if i follow killroys program (with static holds 2-4days/week)?

It depends on what kind of program you follow. Since you said you don't feel strong enough to follow the WODs, then your best bet is probably to follow a Killroy template. If you do that, you will workout 4 days per week, and each day you will start off with all of the FSPs, and then continue on to dynamic exercises for that day. So if you follow Killroy's template, then you will perform static and dynamic exercises 4 days per week.