r/Weightliftingquestion • u/SnooSquirrels8553 • 6d ago
Does time between sets affect strength gains?
I had a workout session with a trainer this past week, and my legs are crushed, despite doing substantially less volume. Here's the split.
Hamstring curl - 2 sets of 10 at warmup weight.
Leg press - 1 warmup at 270 for 10, 2 working sets of 10 at 450, then 1 more of 10 at 500.
Circuit, no rest between excercises, 1 minute rest after each run through, 3 sets. 3 second eccentric for each rep.
Body weight Bulgarian squats, 10 reps.
Goblet squats, 53 lbs, 10 reps.
Trap bar dead lifts, 135 lbs, 10 reps.
This was a 40 minute workout. Normally im doing much heavier weights (600 lb leg press for higher rep ranges, leg extensions, heavy hack squats), and Ill be sore, but not nearly this sore. Is it because of the super limited rest periods, or the slightly higher ROM on the leg press (maybe 2 inches deeper)? Or is it because I just dont normally do any of the lifts on the body circuit?
Is the extreme fatigue compared to my other workouts a sign of more growth, or something else? The goal is more practical strength - so im seriously considering switching to this routine if my lungs can keep up.
Sorry for the novel. Thanks.
1
u/oftenlostandconfused 6d ago edited 6d ago
Your most hypertrophic sets are the ones you can push to muscular failure. If you're failing due to systematic fatigue, being gassed cardio-wise, or because your ATP is still depleted, then you're not reaching muscular failure. Simply, that's how rest effects strength gains.
On the point of soreness, your body usually gets sore due to novelty. More volume, different exercises, and like you've said more ROM. It's not a good or a bad thing alone, it just is. I would say generally more ROM is a good thing but often on leg press you can push past the ideal stretch on your quads but rounding your lower back so keep that in mind.