The OPTIMAL Rest Time for Muscle Growth (using NEW wearable tech)
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- Опубліковано 30 чер 2024
- Previous studies indicate that longer rest periods in between working sets during strength training induce MORE muscle growth (hypertrophy) than shorter rest periods.
But what is ‘long’ and what is ‘short’, and is this for everyone the same?
In this video you will find out how to determine YOUR optimal resting time using the newest wearable technology (Near Infrared Spectroscopy, NIRS). Learn about muscle oxygenation and how it can boost your training efficiency.
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Timestamps and references below:
0:00 - Into
0:45 - Metabolic stress vs. Mechanical tension
1:36 - Energy, rebuilding creatine phosphate
3:10 - The Back Squat experiment
4:45 - Short vs. Long rest - muscle oxygenation explained
8:15 - Auto regulated training
STUDIES referred to:
doi.org/10.1080/17461391.2017...
jps.biomedcentral.com/article...
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NIRS device used:
train.red/ - Наука та технологія
Thanks for that great video!
Another great video Gommaar! Happy to be a part of this one 🔥🔥
So much to learn - thanks for the support.
Another great video. Very interesting to see the difference between the two rest durations. Many strength programs vary between 90 sec and 3 min rest with the point of you moving and not sitting around for a long time. At some rest length there is diminishing return, meaning it’s not going to give you anymore benefit. Is there a general rule for that, when is too long, too long?
Diminished return as in deminished training efficiency (you just gonna make training super long), YES I agree, resting too long is not the way to go.
That said, most people, certainly in the hybrid / crossfit world are resting too little. For those a NIRS device and autoregulated training could be beneficial.
To answer you question, too long is when there is an extended (>3 min) leveling off phase of your muscle oxygenation after a set. That indicates that creatine phosphate would be restored already and resting much longer than that probably does not help.
Nice content ! Would it be more efficient for an athlete to recover less than the optimal period or less (in order to build muscle) ?
When hypertrophy is the goal, no. Longer rest periods are better.
For CrossFit athletes, who need to lift under fatigue, a part of the training should be done when the muscle is still fatigued from the previous set.
In the description I have put a research paper discussing this in detail 👍
Thanks for the informative video. Is there another way to monitor for dynamic rest for those if us who don't want to spend on the device? For example would monitoring our heart rate until it dips back down by a certain percentage? Any other comparable devices to monitor muscle energy restoration?
I do not recommend heart rate. It’s just only one part of the equation -> oxygen delivery.
What you can do is test rest times on yourself. On three separate days do 3 x 10 back squats:
- once with short rest (
@@wod-science thanks for the thoughtful reply. I was hoping that there would be some statistical correlation but now thinking about it, I guess we can do deep breaths and slow our heart rate and it may not be related much at all to the time it takes for the muscle to get fueled back up. Cheers
Looks like it's could be correlated with hr, can I use hr as recovery indicator?
Good point, in short. No I would not us HR as a recovery indicator after a back squat set.
Simply because HR is a systemic parameter and NIRS is local. This means that NIRS is MUCH more sensitive to the effects of high-load muscle contractions because it measures the mismatch between oxygen delivery and consumption immediately at the muscle.
During intervals where many muscle contractions are done like a WOD or a high-intensity session on a ergometer, HR will be a better indicator for recovery.
In my weightlifting club it's a no-no to sit down during sets or attempts. The reasoning is that the HR would drop too much when sitting. For the snatch and C&J explosive strength is important (it's not about hypertrophy). Does it make sense to measure recovery for explosive strength with the device?
Does not make much sense in my opinion. Sitting would actually reduce low-grade tension on the muscle and - if anything - would enhance recovery between heavy sets imo.
First, HR does not really go up during weightlifting, so it is not a great parameter to track recovery / intensity from weightlifting
Second, YES, also for more explosive movements like low-rep CJ or Snatch the muscle will deoxygenate and deplete / resynthesize creatine phosphate.
An interesting experiment would be to track the level of deoxygenation during super explosive / strength sets like a 3RM frontsquat and during more hypertrophy sets like 12RM. Not sure which one would lead to the steepest deoxygenation.
@train.red / @nnoxx any thoughts?
Your heart rate does not go up after a heavy set of squats? I always wear my Polar H10 during training. My HR often goes 30-40 BPM up shortly after a set. I start the next set when HR is down again. Sometimes after a minute, sometimes after some minutes. Am i the only one doing this?
@@masyents7402 30-40 beats! That is a lot, must be high reps and long time under tension then :). You could use HR as a general guide here, but the issue is still that you are not measuring the local delivery - utilisation mismatch.
HR could go down rather quickly, but because local vasoconstriction / dilation muscle oxygenation might react differently than heart rate.
In fact, there is a new wearable on the market (@NNOXX) that measures Nitric Oxide (NO) locally at the muscle. This is a proxy of local oxygen delivery. I got my hands on such a device and will share data from it in the near future on this channel. Stay tuned.
SO TLDR. Yes, during high rep sets (>6RM) HR will increase and monitoring it going down might give you an indication of when to go again. Nevertheless, NIRS would be much better in this case as it measures the local disbalance between oxygen delivery and consumption at the muscular level.