How Long Should You REST Between Sets? | Fundamentals Series Ep. 5
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- Опубліковано 28 вер 2024
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Hope you're all having a solid weekend so far... See you all again on Monday!
Thanks for the info 😌
Perfect! I was just about to comment asking for rep tempo next!
you said next one was gona be about periodization
Please, if possible, do a video on recovery, how to track it, how to improve it, the signs/queues that the body gives when you need to recover and when you have recovered, etc..
What about periodization? Last time you said that you ll cover it after rest periods
I take 1-year rest periods between my squats because it involves a lot of muscle groups. I don't want to over-train these toothpicks.
lmao. you're working for hella strength
@@walterjames8230 Step aside, Tom Platz! You haven't seen my REAL leg training yet!
Only 1 Year? Man, that's hella short. For real gainz you need to rest longer!
Wow one set per year. Must be the most intense set in human history every time.
how long until your next set?
This is huge. I used to rest only 45s-1min and was stuck on weight progression for months. Started to rest 2-3 minutes and I've been seeing crazy results.
Same
That's motivating to hear. I'm implementing this immediately. Just sucks that it goes against everything I've heard from veterans for years. My biggest problem muscle group are my biceps. Did you find improvement there, as well?
@@MizzouRah78 for sure, for biceps 1:30-2min should be enough, since its a small muscle group
3 minutes is the best for me. idc much about time. why forcing yourself if your body doesnt ready. dont forget about injury.
Fatigue accumulates, so resting like maybe 5 minutes in between your short rest periods will kinda bring u back “up”
Your camera is searching for the focus the entire time. Turn off auto focus and set it for the board, then set your aperture to something that lets the depth of field include you and it... like f8 is a safe bet. This is where lighting will come into play, so you can get a proper exposure. Something to think about, don't have to blow a ton of money on lighting gear for good results. Lot of DIY practical stuff out there. Love the videos!
KiGrind thanks for the tip!
I thought its my eyes... wtf
Whoa. I didn't see this comment when I wrote mine...glad someone else noticed and provided a solution.
yeah haha me too for a bit
How about use a PowerPoint instead
To be honest , i learn so much from this bloke.
Everytime i watch one of his vids , i learn something new that almost always improves my workout
His so good at explaining.
Who needs a PT when we have Jeff on youtube lol
Thanks a bunch .
Been doing 3 min for compounds and 2 min for isolation exercises for years. It works .
Not everyone has the time to spend 3 hours in the gym every workout...
Of course you haven't heard of low volume, high intensity. Think about it more practically.
@@ibby81ae Yup, never heard of it. How does it work? Do I scream loudly and do 3 reps per set?
@ap80shg your brain capacity is very limited.
I appreciate these types of videos. They're very informative. The problem, however, is that there are just so many videos on this topic, and they all differ in opinion. There are also so many conflicting studies on the internet. I say we should all just self-experiment and find what works best. For me, I tend to rest about 2 to 3 minutes between sets. I can lift heavier and do more sets this way. It has helped me gain muscle. Shorter rest periods burn me out so quick that I end up feeling as if I could have done much more.
What about 2 hour rest between sets
780 D are you a power lifter?
Or 8? I've started doing a couple of sets before work, with the last two after work. Volume is volume, right?
These are the real questions
@Fred Tedason probably because it feels like I'm making fun of you. All good big bear, i know you need your rest
@Fred Tedason it was funny
Crossfitters hated this video.
sharkmisdeed lazy people too. Ha ha. (couldn’t resist)
@@kbflorida888 urgg u make me vomit. jerk ARRRRRGGGGGGGG trashbag
@kmdshabbir And injuries!
Your videos (and Stephanie's) are the only ones I'll watch the full ads so you get ad revenue. Great content. I'm jumping into weightlifting thanks to your videos!
What a fountain of wisdom this gentleman is.
A true saviour in these times of broscience.
Hats off to you good sir.
The best results I've ever gotten is doing rest pause training with 2-3 minutes rest in between. So for example, dumbbell press: 12 reps, 20-30 sec rest, 6 reps, 20-30 sec rest, drop weight 15-20 % and do another 6-10 reps. Then rest 2-3 minutes. Volume wise I do 4 sets a week per muscle group (counting 2-3 rest pauses as one set). My experience is that I save a lot time doing it this way, and that 4 sets rest paused equals about 12 normal sets per week results wise.
I always feel, rest as much as you need. It lets you do greater intensity, all things equal.
THIS.
absolutely stellar content. I've always thought most youtubers leave out their rest times when they show a program they are working on. I have been doing 3 minute rest periods for as long as I can remember, but recently I've started varying the rest a little bit, but also using a lower RPE. For example, doing 5 reps with a 6 or 7 rpe, then doing another 5 reps within 30 seconds to 1 minute until I miss the 5 reps. so I might get 20 reps in under 3 minutes at a heavier weight, but since im not going to failure, I can recover quicker. I'm not sure if this is worth trying other than giving me a new task to accomplish and keeping my workouts from getting dull. thanks for this video, I really appreciate that.
I've been training with 45 seconds to 70 seconds rests between sets and I've been stuck on progress both building strenght and muscle. I recently heard about how important resting is and I will switch now to 1.45 on Isolation + 2.30 compound and see how it'll go. Makes sens to make a difference. Great video thanks!
How did it go
when I'm in doubt about some stuff I do at the gym, I always check out your videos or athlean X, just to confirm if I'm doing something right, I'm glad that this confirms what I thought initially when I structure my workouts. I really appreciate it 💪🏻💪🏻💪🏻
Feel like Athlean x just says shit to say it or for views though.... sometimes
@@JESUSISKING77742 and what "shit" is that? a lot of athlean X's videos are quality fitness advice from a guy who knows what he's talking about, most of the content he puts up for free on youtube is something you would usually pay a trainer for.
@@KeannuReevezzz03 Just google why i dislike athlean x plenty of big youtubers already covered that. And yes basically everyone puts out content for free, they still get paid a ton from ads. When it comes to physical therapy type stuff hes amazing, No hate to him theres just a bunch of better youtubers in the fitness industry. If his info was so great he wouldve been much bigger for the amount of years hes been working out.
@@JESUSISKING77742 his info is still valuable to prevent injuries at the gym
@@IWantToStayAtYourHouse yes most his information is good, don’t get me wrong. Just about 10%-20% is just said to be said
I Do Three Body parts In A Series So My Second Set On First Body Part Is 4 Minutes After First Set My Gym Time Is Two Hours 6x per Weak, Retired, Time Is Not An Issue, Love The Videos
3 min is so long when you train alone
Read 3 pages after each set. :) it helps, and you will read a lot.
I was doing 4 sets with 3 min rests - every day in the gym alone for about an 1 hour 45mins .....not sustainable at all.
Not if you going heavy.
@Tom Reid probs 75% 1 rep max at least
@@RyansSynthwaveGuitar you can do separated supersets.
letting us know where the topic starts. That is quality content
I’ve been waiting for this upload because I haven’t been sure on how long I should rest between my lifting sets. This is definitely my favorite fitness channel!!
Jeff says thanks man, I'm currently with him working on his meal plan
This was really good. He cites scientific studies and offers advice you can put to use right away.
My rest times have naturally evolved into exactly what you said. Originally I had everything 1:30 and realized my bench & squats were suffering, then I tried 3 mins and just ended up bored w/o enough time for enough sets on my curls etc.. So I naturally evolved to have different rest times for different workouts.
I do 2 minutes for heavy compound exercise. 90 seconds for isolation exercises
@@IWantToStayAtYourHouse 2 min not enough for heavy compound. You have a 30 second different between bicep curl and heavy deadlift/squat/bench...
Thanks, Jeff, I kinda been taking my own pace past couple months timing-wise "Never under a min" was my general thumb, but this kinda explains what I was thinking a lot better and now with science :)
I don't know why, but I got it into my head that resting 45 seconds approx. is the best method for size, months of training that's been done completely wrong lol. My progress was very slow
To SCIENCE!!🍻
Loved how you make videos about questions that I always ask myself.
Oh my! More than 1 minute! This changes stuff for me!
I tried resting zero seconds between sets. A fellow gym mate explained to me that I was only doing one set instead of the three I thought I was doing. This video has made me understand what he was talking about
I found this channel little over a weak ago and I have been binging the fuck out of it and always gets me pumped for the gym for some reason lol
These are incredible, super informative, and well designed. Thank you for your insight.
Should do an update on this
I'll usually do 3min between sets of deadlift and squats, Bench/OHP is 2min, and 30-60seconds with accessory work which I usually pair. so with Curls and triceps I will put 30-60seconds between each movement,
He really considered all the factors that i could think about
I hate that I can watch this with a smile on my face but not my actual lectures
Should you be training for longer than 45-60 mins? Heard cortisol levels rise thus lowering testosterone levels? True or not?
i train for 60-75 mins which suits me. you need cortisol to help muscle breakdown (from towards the end of your workout) to help promote protein synthesis which happens a few hours after your workout. personally i would not train 2 + hours as this may lead to overtraining. also its worth noting you become more anabolic whilst feeding and sleeping.hope this helps.
As a constructive video tip I'd recommend manually focusing the camera in the beginning so that autofocus doesn't continue to hunt in and out throughout the video. It can be very distracting and actually make the board unreadable at times. Aside from that appreciate all the good content you put out 👍
Set for set, longer rest periods is obviously better for strength and muscle building. However, shorter rest gives you the ability to go 3 to 4 times the amount of sets per workout. Which is where the muscle building comes in, it gives a lot more volume and sets per week.
Damn I was just googling this to figure out the ideal rest period & I look at my subscriptions & I see this lol crazy
thats that law of attraction in work
Brilliant yet again from our Jeff
Well spoken and very informative. Keep up the good work!
Great content, definitely my favorite fitness influencer out there.
What would we do without Jeff 🙇😩
Would love to see a remake of this series with ur improved camera skills. Love the info
Time is a huge factor in exercise. But, there is a problem. The majority of trainees truly do not accurately track rest times and are all over the place and this puts in a very large variability from workout to workout and even set to set for that matter.
You're literally the best
Thanks, Dr. Nippard!
During my rest periods, I usually just go on my phone and look for the next song to get me hyped for my next set. Appreciate the information though! Loving the series.
Absolutely amazing video! Keep producing and this is my favorite channel!
Hello jeff. In calisthenics, advanced people use low rests and lot of volume to make training harder. Something like 10x10 pull ups 45sec rest.
siri0te The training becomes harder but it isn't more beneficial. Work smarter not harder.
We have some benefits, more resistance and believe me (try yourself) more dense training is a good tool
Good for a change but generally adding weight or doing a harder exercise variant is better.
I agree, Just another tool.
Honestly seems pretty obvious once you see the data laid out like that, but it's amazing goe many of us get caught up in the minutia of the details, lol
Like which do you enjoy more: regular, two day weekends, or three day weekends? And would you like regular one week vacations (say once a quarter) or two week vacations (again, once a quarter)?
how about side lateral raises with 10-15 sec rest(rest-pause training)?It can be pretty effective imo.The side delt is pretty small muscle and doesn't take a lot of time to recover,plus the pumps are CRAZY!
Leo Petrovski i do this once a week for shoulders, it's a "rack run" starting from 8kg, then 7, 6, 5, 4kg, 10-12 reps, overall 3 times. Each time i drop, 10seconds of rest. 3 minutes between the whole rack run. CRAZY side delt pump. It's basically 180 reps
a crazy pump doesnt equal crazy hypertrophy
GeneralSouL agreed. it permits me many variables to overload weekly, weights are light, I can increase the reps, decrease rest, increase the range of the rack run... Until now I have seen nice hypertrophy results.
The shoulders and traps are half type 1 and type 2 fibers. So basically, endurance exercises will grow them. Like there are people that recover from shoulder injuries who report gains from the rehab exercises alone
But 10-15 seconds rest isnt 'rest between sets' thats just more rest pause intensity technique on that one set. so if resting for only ten seconds and repping out some more raises ten times or howvere many it would still only count as the one set, Much the same as drop sets/running the rack. if only resting few a few short seconds (under 30) between lifts then I would count it all as the same set still
Loved the content, really helpful. New subscriber!😄
do a proper 3x8 with 80sec rest is different than a 3x8 with 40sec rest. the factor is to force supercompensation. sprinters (100mt) perform shorts sprint 30mt and 30sec rest than 30mt and 30sec rest etc. after 40mt 30sec rest etc till they reach 100mt (starting standing up) and partial recover. after this training you could easly perfom a 3x8 with 100sec rest with way more load. shortening rest your cardiovascular system has less time to recovery so your cardiovascular system will improve its capacity in feeding the muscles. this mean better muscles vascularity, best performance. if you performe one set and the other 3 min later there is no way to improve your veins heart and cns capacity. hypertrofy is a complex adaptation, not only a muscle fiber enlargment. you need to enlarge all the system. like on roids athlethes.
What about calories burnt, metabolic stress, lactic acid build up
Great video I used to create my own kettlebell routine. Thank you
But what are people doing in those 3-5 minutes if you go to the gym alone? Ive been trying to spend less mindless time on my phone.. But you cant stand and watch people either.Taking long rests feels awkward for me and I dont know what to do with myself.
you get used to it tbh. especially if you do heavy squats or deadlifts the 3 minutes will be over so fast that you actually want to have more sometimes
That’s why you superset e.g. barbell rowing within a 3 min bench press rest period
Listen to music, dynamic stretch, static stretch, weightless warm-up reps to get comfortable with the motion of what you're about to do
I rest just a bit then superset with another muscle group. I actually fit almost 2 workout days in one doing this so I spend way less time in the gym than most considering the results. Supersetting with ABS/shoulder/Arms/Calves/issolation work. Basically I just do another a completely different set that's not a main set like you can't really superset bench with squats past your warmup weights because you're all winded
In these 3-5 minutes you'll be annoyed by angry people that want to use the same machine you're using and have been waiting for the last 15 minutes for you to finish the fucking exercize., or at least that is what would happen here where I live. Not to mention the workout would take 2h easy.
Very useful thanks, Jeff.
I do bodyweight stuff quite a bit so I can break up my sets throughout the day. There's no reason not to apparently. I don't see a reason to have the same exercise have all the sets sequentially without other exercise types in between. In fact, that's what happens during super sets. Only been doing this 6 weeks.
I do some weights like Bulgarian split squats with weight, and the face pull but I can replace the face pull most easily with a weighted 'W' exercise for the rotator cuff. It's not as full range of motion but it gets the job done. The Bulgarian split squat, I travel light and need to use miscellaneous stuff for weight, or a gym if I have access which I do now, a cable machine.
'Intensity' (weight) is a bit different in some bodyweight things. Steps of progression lead to more heterogenous measures of progression. I go for time on the wall supported handstand, and I am clearly getting more and more time. It's not a chore much anymore to knock out a full minute.
I love your channel man. But at times it is definitely to advance for me to understand.keep up the awesome work!
Rest in between Sets: Compound exercises 3-5 minutes, One joint exercises 1-2 minutes,
Volume: 10 - 20 sets per body part per week.
Frequencey: Twice a week
Reps for Hypertrophy: 6 - 15 reps.
Thank you
I was thinking about this question earlier today lol. And thought it would be cool if Jeff made a video on this topic. Surprised me when I came and saw this. Thanks.
Very nice man! You have facility to explain! I apreciate!
Ok.. at the moment i'm doing 5 sets by 12 reps.. on most of the exercises with a 1 min break (7 days a week). The issue is if I changed the breaks to be 3 mins instead of 1 min... then that would make the work out take way longer. So what's more important, net volume? or longer rest periods? With all of these things.. the answer is probably, who knows. I could do less sets (3 instead of 5) and have longer rest periods.. but there's not guarantee that would lead to better results. Time/Efficiency in the gym is a very important factor.
Are you supersetting?
Anybody else on here see the insane David Goggins video recently. The one where he's doing 5 pulls and 10 push ups with no rest for 2 hours...
Great video, I love the fundamentals series! What do you mean by the word "pump"? I never understood that. Does it refer to some emotional state? Some state of your body? Is there a scientific word for that?
Great info.
As someone who works from home, I can spend a long time between my sets since I tend to alternate back and forth from working and lifting. Definitely helps with the recovery but I wonder if there is any drawback aside from the longer time between the start and end of the workout (which isn't an issue since I'm productive doing other stuff between sets).
I’m in the same situation. I can literally spread a workout over a 8 hour period. Is there any drawback to resting for 10+ minutes between sets? Is there any benefit to this extra rest?
i rest as much as i need to. Provided i am focusing on active recovery between sets and not on the phone. This is especially true when pushing very heavy sets of squats and deadlifts esp. Not just the body needs to recover but the mind needs to. It can be daunting and needs a lot of focus.
I typically draw a balance between maintaining reasonable intensity (heart rate etc) and sufficient recovery. I do not believe in sticking to the same rest time everytime because our body is just not built to be like that. I find that my rest times for heavy exercises (4-8 rep range) is about 3.5-5min on average.
I have to stress again that this is provided it is a focused rest, trying to get back to the set as quickly as the body allows. And not switching off and going on the phone or chatting at the side.
for light sets on simpler mvoements and smaller body parts in the10-12 rep range my average rest time falls to 1.5-2mins.
I'm currently running a full body, 3 days a week routine. I've only been doing 60 second rests and feel fine ( granted I just got back into weight training about a month or two ago and use to only do little "bro" workouts in my room before finally getting this gym membership and focusing on fundamentals thanks to Jeff and the other Jeff lol ).
The problem isn't that you don't feel fine if you do 60 seconds, it's that if you take 3 minutes, you'll find you can lift far more.
Like in my case for about a month I was doing a 25kg Z barbell curls and just upping the time waited between sets from a minute to 3 minutes made me instantly be able to the exact same reps but at 35kg per set.
Jeff Thank you so much! Your videos helping me so much. Keep it up
Liked the video so much. very informative. I started working out a month ago and I wasn't sure how long I had to rest between sets now I do. Already suscribed to your channel Jeff.
amazing, I been looking for this info for years - great stuff
Great video
Awesome information! One concern I have is that there's going to be people waiting for the machine and you'll look like a jerk using your phone whole you rest. I guess in that instance people can workout while the other rests?
Your videos are legendary my dude.
Push-pull..repeat 4x.. leg- shoulders 4x.... change exercise every workout... saves alot time usually done in 35-40 mins
i am lucky enough to go to a 24hr gym and often have the whole place to myself. i can work like 4 machines at a time allowing for long rests with 0 time wasted, and am done my workout in half the time.
So a middle ground, 2 min rest?
That’s what I do, works wonders lol
2 mins for compounds. 90seconds for isolation. 3 mins is wayy too long imo
Thank you 💪🏼💪🏼
Well, I learned something new watching this video. Nice job.
Excellent
These videos have been great 👍
I rest max 10 secs and been doing it for over 15 years and it has worked tremendous for me
Hi Jeff, you said you don’t usually recommend the separated supersets with antagonistic muscle groups. Can you say why? What are the downsides vs the time benefits. (Great videos by the way)
To keep things easy, and since I really do isolation exercises, could I focus on a minimal of 3 minutes for all exercises I do? And one stupid question: Should you also rest between the last rep of an exercise and the first rep of an exercise (so going from Chin ups to Dumbell press)?
Yes you should rest between different exercises even if you are doing two random/ unrelated exercises for different muscle groups. That is unless you are specifically wanting to do something called a “superset”.
thanks!
Thank you professor Nippard...absolute golden advice for free here at Nippard University...wish I’d had this info 60 years ago when I first started...most of this I learned along the way by trial/error...thanks so much...absolutely love your channel!...regards...
What about bodyweight exercises that work multiple muscles such as dips and push-ups with weights added???
Very good video. I benefit from 3 min. rest for some smaller muscle groups like biceps (for me). They need higher weight/lower reps and don't recover as quickly between sets. I'm usually going RPE of 8-9. Overall my body isn't good with endurance, not that weight training is anaerobic, but I do so much better with more rest. I'll go four minutes for larger muscle groups on harder sets. The only thing I use the phone for is a workout app, which includes a timer for rest times. Never get stuck reading through a social media feed and losing track of time.
Jeff says that's good bro
Awesome video man!
What about the rest period between different exercices or different muscle groups?
This is what I've been waiting for.
so..if i want to build muscle i can rest or 3 minutes as well?
Love your videos, can you please make one about the stomach vacuum? Thanks, keep up the good work
Good informative video. Thanks for sharing.
@Jeff Nippard. You say that the grounds for 3minute rest period being better than 1minute, is because of the chances for decreased total volume when using lower resting periods. That however doesnt actually answer the question of whether 1minute rest period causes more metabolic stress and increases hypertrophy, which I assume is the theoretical grounds for the "old school" paradigm. Theory and practice are often two seperate things, and i understand an impact on total volume is highly likely in the case of shorter restperiods, but what are your thoughts on this matter in a theoretical and physiological view, in the case where the total volume is identical?
With heavy compounds, are we talking about strength training (1-5 reps) or hypertrophy training (8-12 reps)? The rest period mentioned here seems appropriate for strength but not sure about hypertrophy training with compound lifts.
I wish you could take shorter rests.., it takes me 2.5 hours to complete an upper body workout.., with some cardio.., and I never go over 2-3 minutes (stopwatch timed), I workout alone so there are no distractions.., are there any ways I can reduce this to a more reasonable amount?
Great content! Thanks Jeff
What are you resting though? E.g. neural system, muscles or aerobic? I.e. if you superset can you consider one muscle group as resting?
How to do the zero minute rest in your 5x a day program? For example the Ez bar skull crusher on the first day of the first week
great video bro .
I started watching your videos a week ago. Very nice channel. I'd just like to see some Bodyweight workouts.. speed, power type of workouts. More focused for soccer, football players. What do you think? Keep it up man, congrats on the success 👍🏻🙏🙏
he's a bodybuilder/powerlifter - can't really blame him for the focus. i think there are better resources for more sport specific, scientifically credible material.
Thank you. Really appriciate!
great video Jeff!!