Kettlebell questions and answers

Training Routines Q&A

"I read an article on the Dragondoor forum about you training to do pull-ups with an 88lb. kettlebells. Did you use deadlifts to help you reach that goal? Do deadlifts help your pull-up strength? How much do you deadlift and how often? Is Pavel Tsatsouline the real deal? He seems very knowledgeable and I would bet that he is much stronger than he looks. Do you know how much he can bench press and deadlift?" - Thor
	Deadlifts are a great exercise. At the last TSC, my friend and co-author of Power Behind the Punch: KB Conditioning for Boxers, Steve Bacarri was one of the judges for the RI meet at Punch Gym. Steve noticed that although the many of the participants had great numbers in the snatch and deadlifts, their ability to do pull-ups were sorely lacking. The conclusion is that practicing pull-ups is what makes you good at performing pull-ups. With that said, the same PTP high tension principles that are used for the deadlift and military press can be applied to the pull-up. You just have to practice the it. I deadlift as much as I can, as often as I can, depending on the availability of a bar with olympic weights. The key is to keep the reps low, the tension high, and never go even close to muscle failure. I met Pavel back in 2000, trained with him on numerous occasions, and he is a close friend. He is the real deal. He's a phenomenal instructor and is a mutant when it comes to strength and flexiblity. He's way stronger than he looks. I have an American Bulldog at home that is a 60lbs ball of muscle. My wife and I joke that she's like Pavel with fur. He doesn't bench but I'm sure he can deadlift some where around 550lbs at a 180lbs bodyweight. His training methods are extemely effective.

"I recently purchased the Tactical Athlete Pull-up System and I can't wait to get started. My only question is right now I am in pretty decent shape, what kind of workout routine or split should I be doing with this system? How often should I workout and what routines from the dvd should I be doing? Please give me a starting point and direction to go in or something to work towards. Some workout examples would be very much appreciated as I really don't know where to start or where to go." - David
	Thank you purchasing TAPS. If you haven't done so already, watch the DVD all the way through. Pick one of the strength circuits and train that 3 days a week. 3-5 sets of 3-5 reps is a great place to start. Finish your strength routine with one of the core exercises in section II. Pick an easy variation of the one of the multi-level-routines and use that as either a finisher or on your off days.

"First off I would like to say thank you for creating such excellent H2H DVDs. I own both of them and use them regularly to create my own H2H drills. I live in Brooklyn, NY and picked up KBs a few months ago. I had been using free weights for over 20 years and wanted to try something different, now I'm hooked. I also have been a long time student of MMA training and an avid cyclist. So the H2H drills are a perfect fit to my workout. I am thinking about picking up a copy of the TAPS DVD but I only have a permanently mounted doorway pull up bar. I am small so doing pull-ups has come easy for me. But your DVD looks very challenging! Given that I only have the doorway bar and no room as a city dweller for the TAPS system, will this DVD be a good fit for me?" - Sherri
	Normally, I would say that a doorway pull-up system wouldn't be the best choice, but for you and your circumstances, we might be able to make it work, especially if you are short and your doorways are tall. If you are already proficient at pull-ups, the TAPS DVD will show you how to safely develop a strong upper body and core. Later in the DVD, it will challenge your cardio and endurance with the Multi-level pull-up drills. To build strength, the key is to have your pull-up bar at a height where you can stand under it and touch it with your hands (i.e. with out stepping on a box or block). If your bar is so too low, you'll knees will be really bent, which isn't optimum for generating tension for weighted pull-ups or hanging leg raises. For the multi level conditioning drills I would seriously consider purchasing an additional pull-up bar and mount it at a higher level above your door frame. This kind of bar should not be too hard to find. The key is having a bar that is high enough where you have to jump up to reach it. It has to be mounted above a door way because you will have to be able to work underneath it. If you can't find this kind of pull-up bar, consider purchasing the "simulator" at the following link: http://www.metoliusclimbing.com/simulator.html This one is made to be mounted above your doorway. I really think you will benefit from the TAPS DVD. Once you watch it all the way through, you will understand exactly what you need to do to make it work in your apartment.

"I just read your article on the 88 pound pullup and its awesome. For the fastest gains in pullup strength do you recomend the same program. Mon, Wed, Fri: heavy singles; Tues, Thurs: ladders 1 rep short of failure? Thanks in advance" - Austin
	I'm glad you enjoyed the article. Sure, you can follow the same program. The key is to generate maximum tension. Ladders are fine for building up the volume for multiple reps, but heavy singles with good rest periods (no pump) is best for building strength.

"I attended Tony Blauer's Combatives Camp (in Vermont) back in July and really enjoyed your session on Kettlebell training. I purchased a 16kg kettlebell that day and have been training with it four days a week for the past month and a half - and recently moved up to a 24kg. For the past five years I have dealt with much pain in my left shoulder (due to weightlifting, martial arts, baseball, etc..). The kettlebell training has done wonders for my shoulder strength and stability - it feels better than it has in years - and I owe much of that to the drills (especially the Turkish getup) you demonstrated at the camp. Thank you! I gave up on bench presses a long time ago due to my shoulder problem and it seems as though every exercise I try for my chest causes pain in my shoulder. Are there any specific exercises you could recommend to increase size/strength in my chest without causing further damage to my shoulder? Thanks again for your time...and training!" - Paul
	I'm really glad to hear your shoulder is getting better!!! Keep up the good work. In regards to building a size and strength in you chest without re-injuring your chest...that's a tough one. I usually just say no to benching. Aesthetically, a full chest looks good for body composition but other than that there really is nothing to be gained from doing benches. A partial bench press movement from the floor (i.e. floor press). Keep your shoulders low, chest up, back arched, butt tight and perform one arm floor presses. If it bothers your shoulder, just throw it out. Oddly enough, push ups off of the Tactical Rings, do not bother my shoulder at all. I would not recommend flys on the rings, just push-ups. You can always work up to the one-arm (assisted) push-ups.

"I have recently gotten started with kb's. I can handle doubles with the 16's and 24's for most stuff and singles with 32's (doubles for some stuff). I have also been attending, on occasion, a KB class run by an RKC who incorporates H2H drills into the program. I really enjoy them (thanks!). Anyway, I plan to purchase H2H I and II in the next few months. I would like to invest in another in another KB and am more interested in H2H and maybe some weighted joint mobility than I am in going heavier. My question is, for someone of my (limited) experience and strength level (I am about 5'11" 175), what size kb would you recommend purchasing to be able to do most of the drills? 8, 12? I'd really appreciate any advice. Thanks again for the workout drills." - Mike
	I think you would be fine training with the 16kg KB. You might have limited experience but it sounds like your strength pretty good. Normally, I would suggest the 12kg. If you plan on doing weighted joint mobility you may want to pick up the 8kg. You know your body better than I do, but I would say 8kg for joint mobility and 16kg for H2H. If you think your joints could handle the 12kg and if you think the 16kg is feeling too heavy for H2H, than go with the 12kg.

"From what I understand the boxing coach, Steve, likes to do two times a week deadlift and press and the other days circuit or h2h drills. Which days would you do legs and stomach and which stomach and leg exercise do you like if you could only do one for each?"- Paul
	I would do deadlifts, presses, and Janda sit-ups 2-3 times a week and the circuits or h2h drills on the other days. The deadlifts will strengthen the legs and abs when performing proper pressurization. The Janda sit-ups are a great ab strengthener. The DARC swings will really tax your core on the off days.

"So how do you suppose power breathing and tactical breathing are related?" - Nathan
	Just to clarify a point on breathing. Power breathing (i.e. actively exhaling through your teeth, tongue to the roof of your mouth) increases inter-abdominal pressure which causes your muscles to contract harder, increasing your strength. This is a great tool for maximal exertions. Passively exhaling (i.e. a big open mouth exhale/sigh) causes your muscles to relax, is great for stretching and releasing the tension. The warrior/tactical breathing (i.e. inhaling, holding, exhaling and holding, each for a 4 sec. count) is great for slowing down your heart rate and calming the mind. Pavel made a statement once that said "the difference between elite athletes and "run-of-the-mill" athletes is their ability to contol tension. Elite athletes can go from maximal contraction to max relaxation in fractions of a second, while the competition wastes energy in a semi-tense state. "What have you found is the best combination for tactical close-quarters combat? I found the S.P.E.A.R. as definitely a must in any program." - I totally agree.

"I've been doing more research on overall training. Reading Col. Dave Grossman's On Combat it mentioned the optimal heart rate chart for skill sets. I read a little bit more in depth in Sharpening the warriors edge. As you may know they found the optimal survival ranges at 115-145. I know you mentioned you use KB snatches to simulate adrenaline prior to entering a room. Do you shoot for 115-145, or find the athlete acheives this level with the snatches? Or was it completely instinctual idea?" - Nathan
	You're absolutely right on all accounts. Col. Grossman covers optimal heart rate and "warrior breathing" to keep it under control. Bruce Siddle's research shows the optimal heart rate/survial range is 115-145. Depending on who, what, and where I'm training, I would elevate their heart rates with swings or squat thrusts. It was more instinctual. I did not have heart rate montitors available and tried to used common sense. It doesn't matter how good of running shape folks are in, the KB will jack up their heart rate quick, fast, and in-a-hurry. I've found the squat thrust/clean combination to be very effective.

"I'm pretty new to KB training. I'm a personal trainer (NASM) and have just started training with KB personally, and like what I see and feel. Here's my question.....I train high school athletes, primarily ice hockey players and soccer players (boys and girls), and I'm wondering your thoughts on KB training for these kids, and how good it will be for them. Also, would you recommend KB training only? Or a combination of KB and free weights? Finally, do you have suggestions as to what books, DVD's, other resources I should check out to learn more and be able to implement into training my clients with confidence? I am currently registered into the September KB certification in St Paul." - Bob
	Your right on track by registering for the Sept. RKC. You will master the basics and learn to detect and correct common errors in your kids. I think kettlebell training would be excellent for your athletes. I would recommend purchasing the 90 minute "Power Behind the Punch: Kettlebell Conditioning for Boxers". Don't let the name fool you. You could change "boxer" to any sport name and it would be totally applicable. This tape features fighters from young kids to adults, both men and women.

"I have been training with weights, bodyweight exercises, rock climbing, mtn biking, etc. for more than 20 years (I'm 42), but am unable to do more than one pull-up. This is unacceptable. Will your new DVD help sissy me learn to move my bodyweight via pulling?" - Cristi
	Yes, the TAPS DVD will definitely help you pull your own weight and more. Here's a link to an article on my web site that show's a time-proven progression that will take anyone from "zero to hero". Conquering Pull-ups. The DVD goes into detail of how to generate tension and power that will make the pull-up easier and safer.

"I just received your TAPS pull up bar and it is superb quality. Thank you for having such an exceptional quality training equipment. I have one question. I do my TAPS strength circuits, and then I pick two multilevel drills with a kettlebell and do three sets of as many reps until my form breaks. After that, I do core strength drills. My question is do you train the strength circuits, then core, and then the multi-level drills??? Or do you train Strength circuit, Multi-level drill and then Core??? Let me know when you have the chance. Thanks and thank you again for such an excellent product. Train hard and stay safe (as stated from Tony Blauer)" - Henry
	I'm happy to hear you're enjoying the TAPS pull up bar! You can add one core exercise into your strength circuit as long as you don't go to failure. Listen to your body. Most of the time by activating the core, it will make your other lifts stronger. If the core exercise is particularly difficult or taxing, save it for the end of your training session. You don't want to fatique core and destabilize the back. The rule of thumb is strength circuits first, then conditioning circuits.

"Can the Man Maker Drills [from PBP] be a replacement to conventional running? I want to have strength and I love doing the H2H drills since it's fun to do plus enhances my martial arts training, but I want to be able to burn fat. I want my training to be effective and efficient. Are the Man Maker drills more effective and efficient? Would you recommend using them instead of just running? If I can use the Man Maker Drills instead of just running, do I do it for time or sets or ? If it would be okay to use the man maker drills, do I do that first and then the H2H drills or vice versa?" - Henry
	What's the purpose of your conventional running? Do you run purely for the cardiovascular and fat burning benefit? If that's your only reason for running, I have good news! The Man Maker Drills can definitely replace conventional running. They have more cardio vasuclar benefit and will burn more fat in less time. Personally, I avoid running (i.e. long slow runs)like the plague. However, I do practice sprinting. If you want to enhance your martial arts training stick to the Man Maker Drills and sprinting and drop the conventional running. Fighting is anaerobic. The time you waste in long slow runs could be better utilized honing your fighting skills. I suggest going to www.cbass.com and check out article 12 "Intervals for Fat Loss" and article 110 "Tabada vs. GXP". It will be a "light bulb" experience, I'm sure.

"I am now able to do 3 pull ups. When I started I could not do one. My goal is to do 10. I can't seem to get past 3. Anymore tips on training to do more? When doing the pull-ups I always go completely down with my arm totally stretched out. Someone saw me and said to not go down but to just go a little bit past 90 degrees. Isn't going down all the way the correct way? I ordered that wheel where you put your feet in it and walk on your hands. Is this a good way of building up upper body strength to do more pullups? Thanks so much for your TAPS" -Nannette
	You are doing your pull-ups correctly. Ignore whoever is telling you not to fully extend your arms/elbows. The wheel might help with your pull-ups, but be sure to pressurize for lower back safety. Hanging leg or knee raises will definitely improve your pull-ups. Do mulitple sets of perfect 1-2 reps. When you can do 5 reps, start adding wieght! Enough weight where you can do 1 strong rep.

"One other question I had regarding the situps hanging from the bar. How did you develop shin strength to the point of being able to do this? What exercises could I do for this?"- Josh
	Start out by just hanging for time. Set the bar height in such a manner that you can easily touch the floor with the palm of your hands (to spot yourself). The last thing you would want to do is to peel off the bar and land on the top of your head or back of your neck. So, use liberal amounts of common sense. The key is to flex your foot and toes. It's the toes that will keep you on the bar. Once you can hang comfortably for 60 seconds, then you can start trying the sit up. This is not an exercise you want to go to failure on. End BEFORE your feet and toes become fatigued. It would be wise to add a mat under the bar when practicing this exercise. I didn't have one available when I shot the video...(" If your going to be stupid, you gotta be tough")!

"I have been weight-training and have not been receiving the results I want with the typical 3 sets of 10 that everyone I talk to (including personal trainers) had told me to do for the results I wanted. I am 6', 170 lbs with an average build. I am wondering what kind of advice you can give me so I will be able to work up to and beyond the level of a current SWAT officer or special forces soldier."- Jodiah
	First, study, practice, and understand the underlying principles in Pavel's Naked Warrior and Power Behind the Punch. The ability to generate tension is the key to strength training. Look at each strength training sessions as a time to practice a skill. The skill is generating tension, not fatigue. For strength, low rep training is key. Practice perfect form while performing each exercise. Work as hard as possible but stay as fresh as possible. Read, study, and highlight each book. Once you understand the principles you can apply it to all exercises (i.e. deadlift, press, pull-up, one-leg squat, hanging leg raises, etc.) For program design, I would highly recommend Power Behind the Punch: Kettlebell Conditioning for Boxers. Don't let the title fool you. Pavel asked Steve Bacarri and I to put this two volume set together because it distills all Pavel's strength & conditioning methods into simple routines that have proven to dramatically increase the performance of the fighters Steve trains and the folks I train. It covers PTP deadlifts, press, basic RKC kettlebell drills, H2H drills, pull ups, janda sit-ups, grip training and program design. It explains the how, what, and when to do particular exercises. If you're inspired to become a police officer or soldier, I would recommend the Tactical Athlete^® Pull-up System DVD. Your life may very well depend on your ability to pull yourself up and over an obstacle. You have to build a large reserve of strength. The goal is to get as strong as possible at the lightest possible body weight. This is the underlying theme in all our training methods. After a foundation of strength is built, I go on to show you some advanced core and unique multi-level conditioning routines. Take your time, read, study, practice, ask questions and attend a seminar or two from an RKC or SRKC. It will be worth your time.

"I just "joined" Dragondoor and am learning all about Kettlebells, Pavel's techniques, GTG and am very excited about all. Currently cannot do KB at home so joined a gym. I'd like to at the very least do some KB concepts with dumb bells until I can get space as well as training. Since I am getting into martial arts/boxing your Power Behind the Punch interests me very much. Do you think it covers enough "basics" of KB whereby I could just jump right into that without the Pavel Kettelbells video/book (limited budget plus mental overload)? Also can I use dumbbells for now for some/many of the exercises until I get a KB? Thanks and thanks for the great work." -Michael
	Power Behind the Punch covers all the basic kettlebell drills, including dumbell alternatives. We also incorporate deadlifts, pull-ups, Janda sit-ups, etc. Program design and sample routines are covered in depth. Pavel asked us to put this DVD together. It is basically a summarization of the best of Pavel's training methedology and drills.

"I bought the T.A.P.S. DVD and I love the workouts. My question is this: I have 5 days a week to workout, and I am also taking a combatives class. I am thinking about working out twice a week which would include strength, endurance, and sprints. Then I would go to the combatives class three times a week. Do you think I should reverse it or does this sound good to you?" - Scott
	If possible, perform your strength training (low rep, never to failure) three days a week before your combatives class. Limit your exercises and your reps to 3-5. It doesn't matter if it's several hours or minutes before your class. Proper strength training will rejuvenate your system not tear it down. Perform your endurance training and sprinting on your two off days.

"At the moment I pick about 3 grind exercises (press,pull,lower body) and follow this up with some ballistic stuff. The exercises can change sometimes change from session to session. Is this how you would recommend I continue or would you separate the grinds and ballistics to separate days? And is it ok to vary the exercises like this or should I stick to the same ones for a period of time?" - Chris
	You're right on target. That's basically how I train. If time allows, I train grind first then ballistics. If time is short I will save the ballistic stuff for later that day or the following day. Here's how you can add in skill work (i.e. arrest/control techniques, firearms training, etc.) On strength days practices your grind lifts first then your skill training. On the high repetition days, practice you skill training first, then ballistic drills afterward. Once you have your technical skills mastered, occasionally practice skills under a fatigued state (i.e. after high rep/ballistics).

"I am a Police officer in the UK serving on a tactical unit. I have used Pavel's PTP and have been using Kettlebells (I have a 16kg and 24kg). How would you suggest as an officer in my postion set up his training routine. I have read that an LEO should train everyday, would you actually recommend this? Would you use different drills throughout the week or stick to the same drills for say a 2 week cycle as per PTP? How long should someone have been using kettlebells before you think they are able to progress to your H2H stuff?" - Chris
	You can train everyday if... You don't train to failure. Don't train the same exercise with the same intensity, every day (i.e. vary the exercise and intensity). Listen to your body and train around injuries. Two week cycles work great if your work schedule is predictable. It doesn't work well for me personally, because every week and most days are different in regards to where I'm training and what equipment I may or may not have access to. You can add simple H2H drills as soon as one has mastery of the kb swing, DARC swing, fig. 8 pass, sling shot, hot potato drill can be easily learned by folks. The principles stay the same. Hip drive is key during the execution of any swinging, cleanning, snatching exercise. People commonly forget about the hip drive once they start releasing and catching the KB. Be sure to have air in your abs when your body is folded at the hip, back straight, weight on heels. Learning to absorb shock with your abs and legs while actively exhaling are very important. Like anything else, you are practicing a skill. Learn one at a time, stay fresh, and work on perfecting your technique. The benefits of building strength/endurance, hand-eye coordination, and lightning quick reflexes are a cool after affect.

"I have been reading a lot of your articles on your web site, and you keep talking about "keeping the groove greased". I have read that in Pavel's book as well. Could you kind of clear that up for me? I am very confused as to what "greasing the groove" really means." - Branden
	Here's the skinny on "greasing the groove": It's a concept very foreign to all of us who have been indoctrinated on the more is better, train to failure mentality. A few years ago Pavel wrote a book titled "Power to the People: Russian Strength Training secrets for Every American". It explains how to get a total body workout and how to become very strong by practicing only two exercises; the dead lift and the one arm press. The bottom line: don't train to muscle failure. Here's a quote from Pavel's book:
	"Muscle failure is more than unnecessary - it's counterproductive! Neuroscientists have known for half a century that you stimulate the neural pathway, say the bench press groove, and the outcome is positive, future benching will be easier, thanks to the so called 'Hebbian rule'. The groove has been 'greased'. Next time the same amount of mental effort will result in a heavier bench. This is training to success! The opposite is also true. If your body fails to perform your brain's command, the groove will get 'rusty'. You are pushing as hard as usual, but the muscles contract weaker then before! To paraphrase power lifting champ Dr. Terry Todd, if you are training to failure, you are training to fail. The most intelligent way to develop strength is to lift much heavier weights than most weekend warriors play with but to terminate your sets before your muscles fail. Doing a triple with a weight that you could have done five reps with is a lot safer and more effective than an all out-set of ten."
	Basically take the high tension generating principles that Pavel explains in the "Naked Warrior" and apply them to the dead lift and press.

"What would a good routine look like for a guy who wants to be strong all over (I don't care as much about size as I do strength)? I was thinking of 5-6 days of working out. Should I do M,W,F deadlifts and presses, and T,H,Sa kettlebells? If so, what kettlebell exercises should I do on those days? And, if I want to continue running, would you recommend that I run before or after a weight workout?" - Steve
	You could literally train your deadlifts and presses daily if you wanted to because you are not training to failure. Three days a week is fine. The key is that you are now practicing the technique of generating tension. I would recommend you limit your reps to 3. Three sets of 3 is better than two sets of 5. It's easier to keep good form. Train as heavy as possible, but stay as fresh as possible. Strength training should be practiced before cardio (i.e. running). Here's a sample routine. M,W,F: Deads/presses/run. T,TH,Sa: High repetition KB drills.

"Should I incorporate both the bodyweight and the kettlebell routines into one training session or separate it? I know it should be training, not maiming (as said in the H2H DVD), but I want to know that what I'm doing is effective. I want to be physically strong as well as look it. Can you just give me an example of what a typical T.A.P.S. program would be for you?" - Henry
	Building up a large reserve of strength is a priority. Three days a week is great. Daily H2H training varying the intensity and duration is very smart. Running and sprinting on alternate days is the way to go. Finishing with Hanging leg raises and variations is right on track. TAPS multi-level conditioning drills are really just icing on the cake. You can do them after your strength routine or by themselves on alternate days. You can do them for time or reps or better yet, just until your form breaks down. First and foremost - listen to your body. Please keep in mind that there is the way things ought to be and the way things are. Lately, my training conditions have been less than ideal. When it comes to the multi-level drills I usually pick only one or two drills and go all out until just before my form starts to break down. A lot depends how I feel and how much time I have. If I'm sleep deprived, I'll concentrate more on low rep strength drills.

"I'm an arm wrestler and after spending some time bringing up my arms my pull ups are absolutely horrible - I can only do 7-8 at 215 bwt. Do you have a routine that will bring up my pull up strength fast? I need to be around 20 to match my other strengths and to really help me on the table. " - Austin
	If you want to increase reps, you can...
	Use an appropriately sized resistance band where you can perform 20 reps. This will get your body use to the high repetitions. As you progress, keep moving to a lighter resistance band until you're pulling your weight. Do ladders with or without the band to build up your volume, never coming close to muscle failure. Just get stronger and forget about the high reps. Unless you have a PT test that requires it, start adding weight to yourself until you can pull your bodyweight plus 100 pounds. In my opinion, it's faster, easier and more fun than doing endless amounts of pull ups. You can find detailed information in the article "Conquering Tactical Pull-ups" in the Blog.

"How can I best incorporate dips on the rings into my training?"- Gary
	Here's my recommendation for dips.
	Set the ring height so the bottom of the ring is at the top of your hip bone. (This height will result in a partial dip which is safer and easier on your shoulders). Use the same high tension principles used for pull-ups and presses for performing dips. Keep everything tight and power breath. You'll notice this will make the dip pretty easy. Once you got the groove down, start adding weight. Keep Reps low 3-5. If your doing the TAPS strength circuits, just add the dip in as a fourth exercise.
	For variety, you can substitute ring push-ups for presses. Keep up the great work! Let me know how it works out.

"On the multilevel drills, if you were to pick two, do you pick one from a bodyweight drill and another from the kettlebell routine? Or does it matter? And when you go all out, do you do one drill first, go all out, rest a minute, then do the second drill, go all out?" - Henry
	It doesn't really matter. I try to listen to my body and avoid any drills that would aggravate a pre-existing injury that might be flaring up on any particular day. If I feel I've been neglecting a certain body part or really want to get the most bang for the buck, I'll pick two multi-level drills with a kettlebell. If I'm in a location with out a kettlebell, than I'll pick a bodyweight drill. If I'm lacking a pull up bar and have a kettlebell, I'll do a routine minus the pull-up. If I'm lacking both a bar and a kettlebell, It's all bodyweight. Anyway you slice it I'll get the work done. It's a just a matter of imagination and listening to your body. There are no hard and fast rules, except to keep perfect form. If it takes you 30 seconds or 3 minutes to recover between sets, so be it.