Shapefit free weight routines- 3 mins rest periods???

[mushym32]

Hey guys I'm new to the forums here so big hello from the UK!!! I've been looking at the free routines to get some new ideas for different exercises/routines. I was just wondering why they had such long rest times (3mins) in between sets? Anybody got any feedback on that at all or know the reasoning?
Also I'm wondering how to class myself as intermediate or advanced? The only difference i can see is there are three exercises per body part (advanced) to two (intermediate). I've been weight training for around 3 years and currently do three exercises per body part and doing two body parts per session (e.g chest back).
On the Shapefit advanced routines that would be a total of 36 mins just resting between sets. It seems problematic in a gum especially if someone is on equipment you need or vice versa!
Your thoughts please?

[swanso5]

haven't looked at them myself but generally you take longer rest periods for heavier sets. The heavier wt you can lift the bigger and stronger you'll get. Too many people focus on building muscle with mod wt and short rest which only builds the crappy plasmic muscle which really doesn't reaslly benefit you any way.
I wouldn't base my training level on how many sets I do. There are plenty of beginners who do 3 sets per muscle but that doesn't make them advanced. An advanced trainer would know how there body responds to each type of lifting (light, mod, heavy), different set / rep schemes etc. An intermediate is generally 18 months of consistent and progressive training. Not just a couple benches and curls each week, but actual periodised training (strength, hypertrophy, power, fat loss etc)

[Bulwark]

I also haven't looked at them, however, rest periods differ on what your goal is. Begin with your goal. The rule is like this:

1. Goal = Strength
3-6 sets of 1-6 reps (100-85% 1 RM) with 2-3 minutes rest.

2. Size(hypertrophy)
3-4 sets of 8-12 reps (80-65% 1 RM) with 30 - 60 seconds rest.

3. Toning
3-4 sets of 20-30 reps (50-30% 1 RM) with approx 1 minute rest.

Enjoy!

Bulwark

[swanso5]

gotta pull u up there bulwark. No such thing as toning training.

Muscle Mass + Bodyfat Reduction = Definition

"Toning" training as you put it is endurance training which wood be better served with a circuit of 5 - 6 heavy compounds with 1 - 2mins rest x 3 - 4 sets. Going with high reps can be good for a change every now and then but too many reps below 80% of 1RM can decrease muscle mass i.e. runners looking stringy. The others are right on though