If You're Resting Only 1 Minute Between Sets, You Need to Watch This
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- Опубліковано 28 чер 2024
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Picturefit on UA-cam! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Much like... everything in fitness, some old beliefs have a hard time dying out. And perhaps one of the more resilient beliefs is that short rest intervals between sets is best for building muscle or muscle hypertrophy. The rationale tends to be around pushing more stimulus onto the muscle in a shorter duration so that it accumulates more stress and metabolic swelling, leading to an increase in growth.
However, if we actually look into the science of it all, resting somewhere between, say, 30 to 60 seconds, things don't line up exactly as we might have been told. Perhaps it's time we clear the air once and for all and see what exactly is the best amount of time to rest between your sets if you want the best possible gains.
Reference List
pubmed.ncbi.nlm.nih.gov/25047...
journals.lww.com/nsca-jscr/Fu...
journals.lww.com/nsca-jscr/fu...
pubmed.ncbi.nlm.nih.gov/32597616
journals.lww.com/nsca-jscr/fu...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28641...
pubmed.ncbi.nlm.nih.gov/20508...
pubmed.ncbi.nlm.nih.gov/3758035/
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting
I generally rest six months between sets -- my gains are phenomenal!
😂😂😂
@@dhillon3788My abdominal gains are massive hahah
I am *still* resting since my last set five years ago. My gains are going to be sick!
Loooool 😂😂😂
Lol, good one
I did squats once. I've been resting for 11 years.
ultimate gains
That's sad actually
Typical rest time for a squat
@limitisillusion7 ⬅️ next Ronnie Coleman✅
😂😂😂😂
You just gave the high schoolers more of a reason to sit on the bench for 5 minutes a person😂😂😂
exactly lol
Hey! I am long out of high school and I am also happy to have an excuse to sit on the bench for five minutes after a set.
I will sit on a bench for half an hour cause I usually do about 8 sets including my warmup. That said I’m happy to share.
@@JakeEatNow what are you doing 5/3/1 bbb? 😂
And text on their phones.
I am a man in my 40s and can say with individual certainty, that I saw more gains with less soreness/pain when resting 2-3 min between sets
Same 👍🗣️
Yeah but we don't know how your form was when lifting, how much focus you put on the ecentric VS concentric, how many sets you did per excersise, how many reps you did per set, etc.
@@Darkfoot21you make it more complicated than it should be.
Train till failure and rest 2-3 minutes or more.
@@usernamecharlie Not complicated at all, it's simple.
All the things I listed will help determine whether 2-3min rests are better for you or if 1min rests is better
You will be my mentor now, im 39
I was always a lifelong believer in only resting 30-45 seconds between sets to keep my heart rate high. I tried resting 2-3 mins instead for a few weeks after watching this video and it’s true! 🎉Every set feels like the first set, and I can push myself closer to failure, which is the whole point anyway 😅 Less work, more gains!
Dafaq
I rest ~2 minutes between sets but also walk the length of the gym and back between sets to 1. get my daily steps in; and 2. keep my heart rate up. Started doing this about 6 weeks ago and saw a nice decrease in body fat so far, which is my goal.
Maybe, or maybe all thay extra volume is just junk reps? There's a format of lifting called "myo reps" which is based on the idea that all the gains are made during the last few reps of your sets when you're really pushing yourself to near failure. So if you're doing sets of ten, the first eight reps are just to tire you out so you can get to the last two that really push you and hence encourage muscle growth.
Thus, in the "myo reps" format, you rest only 15 - 20 seconds between sets, doing as many reps each until the last two are close to failure, and then stopping after five total sets. A workout like this might look like 14 reps, 10 reps, 6 reps, 4 reps, 3 reps, for example. However, it is not recommended to try this with squats, deadlift, or a a anything else that puts strain on the back, as the reduced rest time could result in injury.
@@brushstroke3733
I haven't looked into that much, but I guess there's a danger of being held back by respiration or your nervous system and thus not taxing the muscle as much as you might.
Heart rate is irrelevant for hypertrophy. If you're trying to keep the heart rate high for any reason whatsoever just do separate cardio. Preferably several hours separated from your hypertrophy work.
Shorter rests = less ATP recovery between sets, which = less power output = less reps = less time under tension = less gains.
In short, rest enough to maximize your output of each set.
I bet that if someone achieves a real 10rm PR and has less than a minute of rest, the next set will not even be 5 reps, let alone the set after it. You'll simply lose important reps in your sets if you don't rest long enough. Rest until you feel that you are almost completely fresh again to make a new set.
ever heard of MYO reps?
clearly you haven't. You literally rest between sets. I'll explain it for you. Say you target 20 reps, but you can only get 15. You rest for a few breaths, then do as many reps as you can, say you only get 3 more, so 18 total. You stop, rest a few more breaths, then finish the last two reps. Then do you know what you do? You take a normal rest before your next set.
Hope you learned something here today. Btw, if you want to try to argue with me on this, go look at actual research on MYO reps, or more easily, go check out Dr. Mike Israetel putting MYO reps to use, or his video breaking down MYO reps. @@thedon9670
Explain Myo Reps
@@TheRelentlessKnightMyoreps are a great tool to get extra volume in while saving time. Nobody said you can’t make any gains resting less, just not as much as if you took a full rest period.
personally 3-5 mins on compound movements, 1-2 mins isolation movements, 15-30 secs when looking for a pump
Good but instead of doing 15-30 just do slow eccentrics on last set and make it an Amrap set for the given weight go until you see noticable decrease in form
U mfs are stuoid😂😂😂
I've been doing higher rest times when I noticed I just wasn't progressing on shorter rest times doing bench. 2-5 minute gang. The only exceptions I make are muscle groups like calves or traps, where I don't really notice a notable increase in performance when resting for more than 60-90 seconds. They're relatively small and seem to recover from volume quickly.
That makes Sense when Out think that These muscles are literally there To suppourt you nonstop.
You definitely should up rest times for heavy compound movements. Extra recovery puts off exhaustion and will allow u to lift heavier longer.
How does longer rests affect pump and warmup? Why wouldn't you cool down after resting so long? 🤔
@@olivern.karlsson3927 There is definitely a point of diminishing returns. But I am finding that a longer rest period has helped me improve in strength and form.
I am experimenting with longer RT as I too thought shorter was better…
@@DJ_Mooseknucks yeah, but then your workout doubles, or even triples in length. behind all of the science this video presented, the heart of the matter was volume. longer rest = more volume.
basically, do you want to spend 1 hour in the gym every night, or 2-3 hours?
For compounds and supersets, two very high-intensity sets with 4-5 mins rest work best for me (exceptions are 3 sets for BP and pullups). For isolations, 3-3.5 mins is enough.
I consider 1 min or less rest as rest-pause, which is great for the final set only.
Agreed.
I rest 24 hrs a day
I do 25
Bro is dead 💀
@@low-budgefudge2164lmao😭😭
You should be very strong
As a sports student, in order to have more gains (muscle hypertrophy), you have to tire your muscles to the MAXIMUM you can tire them. DO NOT tire them by resting less (less than 3m as it is said on the video) because it means that you will lift less repetitions leading to less muscle fatigue in the end of your training session. It's about resting enough beetwen sets so your muscles can recover enough and then lift multiple times (max reps you can do, try to get to failure) heavy charge so your muscles are completely exhausted at the end of your set of repetitions. Then rest enough. Then do it again. Simple.
Such a high quality and eye-opening video. Thank you for this!
I rest a long time between sets. I don't use a timer or anything, I just do the next set once I feel like I've gotten almost all of my energy back. I never looked up any data or studies, but my rationale was basically the same as this explanation. Rest more, do more reps, and therefore gain more muscle. Good to know I was onto something.
exactly, I tried resting less and notice that I'm doing less reps per sets.
You can't know when you got enough ATP back in the muscle just by doing nothing. You are probably basing on others parameters such as heart rate, breathing rate and lactate concentration. What if you want to also improve your VO2max and SpO2 ?
if you a resting a "long time" between sets your wasting time. a long time would be 5 mins or more. Doing more reps doesn't equate to more muscle either. 4 sets to just about failure with 3 mins rest is 100% better than 10 sets to just about failure with 5-10 mins rest. These are facts.
@@curtharakaly4620 I don't mind wasting time. I'm not in a hurry.
I think 90-120sec is enough for isolation exercises, compounds perhaps 3-4min depending on load and other variables. I generally go off how I feel in the present, been training a while. Nice video 👌
I only use short rest windows to help me train my endurance and ability to perform under fatigue. Generally 2+ minutes just feels better and gets me better results across the board.
Good stuff, well delivered.... as usual👍
I always felt like less rest helped with endurance and more rest helped with strength and reps. I try to combine both by starting with less rest and adding more before my heaviest set or two. Seems to work for me. Interesting summary, thanks for sharing.
Spot on my Friend (as usual 👌). May I add that at 3:15 (the definitive reasons for this being true), the actual amount of Rest needed differs per person, as well as per muscle group, as well as where in the routine you are (say Set 1 vs Set 4). Therefore honing in on just enough Rest to maximize gains while not wasting time simply resting, or the time required to then reach failure (again)... takes quite a bit of experience. And therefore paying close attention to one's body, as well as documenting one's progress is crucial (IMO).
The objective is to be able to complete a body part in 3 sets. There needs to be enough rest between sets that you can still lift the same weight each time without losing much in terms of reps to failure. There are some people who can hit a body part sufficiently with one set. The older you are, the more rest between sets and the fewer set you should do.
Short and effectively to the point, thanks 🙏
I would love to see more strength focus science if you ever get time but another amazing video ❤
don’t show this to the highschoolers in red pajama pants on the bench press between sets scrolling tik tok for 5-8 min at a time😊
If you're only resting 1 minute in between sets of squats, you are not lifting heavy enough.
me who rests 30 second between sets:😮
Keili method🤘
@@Likeamamagoosewhat does that mean ?
@@nebulous962 dude who used to do post on bodybuilding forums name Kelei. He would set a rep goal (like 50 reps of overhead press) and do as many as he could till he failed, wait 30 seconds, and repeat until he hit 50 reps. I only have anecdotal evidence but for me it's worked crazy good and it makes training crazy fun!
I used to do this when I first started lifting and didn't know squat about lifting lol
@@mr_wright_official_kinda funny because at first I did high amount of rest between sets but then I learned about myoreps and I started to do lower amount of rest. I have read bunch of studies and I think it's one of the most effective ways to train cus you do less of those reps that don't really help muscle growth.
I appreciate the description under the video
Me after 5 seconds “it’s been like 10 minutes right?”
For large compounds and harder sets with more RM, I rest 3 min, or hard rest pause or descendant sets. For isolation you dont need big resting periods, but I usually do several muscles in superset. ATP recovers totally in 3 and a half minutes, and that is a logarithmic recovery, so the sweet spot is 2 min I suppose, due to 80 per cent is recovered approximately, so the other minute and a a half is just 20 per cent... Some people monitors their heart rate too, others go by feeling. And others dont have enough time so they rest the minimum!
ATP recovers totaly in 8 minutes :)
@@philiphenriksen5208 i got big arms and normal shoulders.
@@philiphenriksen5208 Personally, I rest 1 min and 30s for two of my triceps exercises respectively and I have great triceps, humble brag of course
@@philiphenriksen5208 did you got any scientific évidence of the superiority of 2-3 min rest against 5+ minutes for small muscles ?
Btw i rest 5 minutes for biceps
@@philiphenriksen5208 you and him are literally talking about the same rest period, why are you attacking him with your first sentence
Been lifitng clueless for ten years. I finally recognized this. And here it is, this video explaining it. Thank you
Nice breakdown. Totally had to sub. 😆
I always did 1.5 minuts. Recently I see alot of studies showing now that 2+ min benefit more for muscle growth. Since then I put my timer on 1.5 min and after that I give myself some small rest of 30 sec preparing for the set. It's more of a brain trick where I get the feeling that 2 minutes of rest feels nice instead of the timer being set to 2 minutes and if I keep looking at it, than it feels time goes to fast.
Great content. You've made it clear that longer rests are great for muscle hypertrophy. I'll still go with shorter rests (and have done so for a decade) to either improve muscular endurance and general fitness (like a few 30 rep squats with 30 %1RM). Another great way - which you have explained in the past AFAIK - is to fill the rest with a set for an opposing muscle group in a super set. I often figured ppl shorten the rest to save on gym time, which is a valid point to be made for super sets, instead of improving their gains.
why is ur picture a cat
@@lennylennington Why isn't your profile picture a cat?
@@SirSakbut I am NOT a cat
@@lennylennington Are you sure?
@@lennylenningtonyou're an L?
I don't rest at all between sets. I like doing cardio and strength training at the same time. I just pair two exercises that work different muscles and then alternate between them without any break (well maybe enough to catch my breath). I don't know if I'm maximizing muscle growth (probably not) but I'm maximizing overall health for minimal gym time. And I like it better that way too. I hate waiting around between doing stuff, I like to keep moving no matter what I'm doing. Even when I'm sitting around resting after my workout, I get up and go for a walk every now and then.
I'm 74 and do the it for the same reason, the cardio. I use lighter weights and higher reps.
@@philipjablonski253 It's good to do cardio and muscular endurance training but strength training is also good for people of any age. It's ideal to vary your rep range between light weight and high reps and higher weight and fewer reps. One can maintain, or even add to one's strength at any age, it just takes a little longer when you're older. Maintaining strength is important as one ages.
@philipjablonski253 when you use lighter weight, it's not strength training anymore
Your not really understanding what is meant by "rest" in this video. It means giving the muscle being trained a break. So you are still resting, just busying yourself with another muscle or cardio while you do it.
@@davidcamacho1901 Of course I understand that. I'm just offering an alternative to sitting around doing nothing in between sets.
Hey Picture Fit
On and off Viewer for years, Felt compelled to share my experiences here as a Personal trainer.
My observation and findings in practice are inline with this but also deviate at a certain point
When you provide a robust stimulus through pushing closer to failure at some point you'll eventually be lifting so much heavier that it may get to the point where your fatigue accumulated during your set may actually prevent you from doing as many reps as you could because you get tired befor you actually have your muscles reach that proximity to failure.. It may just be me misinterpreting things but I argue that Providing the specific stimulus of Short rests from time to time should see the body learning how to recover faster.
In my own training I tested this with pullups,
Every week I did 2 back days where I added
pullups, Each set was about 5 to 8 reps, I would take the sets 1 to 3 reps from failure rest 30 seconds & repeat for 10 minutes
At the end of the first month my strength went up and my recovery was awesome allowing me in my longer resting sets to lift heavier and get a better back workout
I dont know man.. It just seems like "It Depends" on where you're at, Less about Its best to do X
Thanks picturefit, im new to the gym, so this is very helpful
same here!
I've been doing low rest time for ages as it helped me be more consistent with home workout routine. 3 min rest between each set would extend my time spent working out by 30ish min daily on average
get shit done during rest times, it accumilates
@@yoloboogie3674it’s really har to actually do that tho cuz most of the stuff I have to do study or hw which takes a lot of mental effort
bro lmao no one can "get shit during done" on rest times, especially when your gassed from failure and resting, no one has the mental capacity to do homework.I do 3-5 min rests but if ppl got homework n stuff they cant do it in between sets@@yoloboogie3674
Exactly, also it keeps me in the zone. If I rest too long I start losing focus, and even cooling down
same for calisthenics but for weights i prefer taking my time accordingly
Very good content. 👍🏻
Gonna give this a try. If nothing else it'll mix things up! 👍
Very nice, I don't have 2 hours to spend on the gym tho
I do alternate sets with at least 2:30 rest between them, so at least 5 minutes of rest for each muscle group. If I don't feel ready to match the first set's performance, I'll rest until I do.
great research. helps me understand why I wasn't gaining like I wanted to. increase rest times between sets.
Ive had a lot of success mixing it up when it comes to the rest period between sets.
This is why you superset alternating muscle groups with a good mix of compound and isolation lifts. You get to rest without actually stopping. Always re-rack your weights for the free forearm workout. If someone starts using one of the machines or benches in the pair of sets, then just switch to a different superset temporarily.
I try to superset everything, sometimes in the middle of the set I will come up with a superset even if it's just adding a dumbell workout if it's targeting the group I'm working on in the day
Thats just dumb unless your time is very limited
Thats still not a perfect solution however I can see where you are going with it. But if you superset ultimately you are not giving your body more rest, only that muscle that you are currently not training. You body still have to do work and for work you need a lot of things mainly energy, glucose. Which you dont have so much of. You can try doing to exercises withoit superset, see your maxes and one with a superset. Youll see that you are not able to lift as much as you could if you are not doing a superset.
"You get to rest without actually stopping."
If you aren't actually stopping, then you aren't actually resting.
@@nicno6908life is short, time is always limited, get stuff done....now, back to wasting hours of my life watching youtube.
I keep it pretty simple, with smaller muscles where I can’t lift my body weight, I typically rest less, but with larger muscles that I can lift more then my body weight I rest more, this goes for compound two, bigger or more muscles, rest more. Takes time to replenish nutrients
Nice. Sitting around and dreading my next set is paying off.
I'm not saying I fully agree or not, but I appreciate your presentation! Actually caused me to consider my approach! Thank you
I get the need for optimization, however I have other priorities that are quite important in life. I get in my workout 4 to 5 days a week, i keep my workouts at 45 mins a session with 45s to 1-min rests between sets, and the gains may not optimal, but consistency has been key for me. Body building is fairly easy this way. The science makes it so complicated. Be consistent, and you'll notice the changes eventually. If you want to compete, then look into all the science and all the ways to optimize your workouts, nutrition, and rest cycles. Otherwise train consistently and eat regularly. That's all you really need. You'll be surprised at the changes after the first two or three months of lifting. When you hit the 1 year mark, you'll be shocked at the progress from just being consistent.
Finally someone gets it
Consistency is king 💯
Did you even watch the video, at the beginning, he literally mention this is just about optimizing gains not efficient time spend at gym etc.
Science is important too once you hit a plateau but I agreed that you need to first be consistent.
What about endurance ? Is EMOM type of training good for it ?
I already have tons of strength and muscles, but my endurance is lacking.
the recomended amout of rest between sets for endurance is
between set, i usually do other type of small set.
Main goal is focus on bigger goals and when i restoring strength between sets, have energy to other small one
Nice video and nice exposure too...XD
Being properly informed really matters. Nothing but the truth because you deserve it.
Great video! I'm curious about how resting is impacted when incorporating supersets into my workout routine. I find it efficient to pair two exercises that target opposing muscle groups simultaneously to reduce resting time.
just wanted to ask the same thing.
Plus I don’t want to be in the gym all damn day
@@firstnamelastname9215 Yeah if I rest as much as the video suggest I'll be in the gym for 3 hours goddamn
@@DarthVader19991 Same. I lose ~30 min just from 1 min rest between sets and by the time I'm done it's already been 1:30 to 2:00 hours. I don't have time for such long rests.
Local tissue fatigue is not the only factor for recovery between sets, there's also systemic fatigue that needs to be alleviated. Without sufficient rest you're only getting "junk volume", meaning; work without the necessary output to stimulate adaptation. Cut down on overall volume instead, for most 4-8 sets is plenty depending on exercise selection, current strength level and training goals.
Thank you so much!
I heard about resting more, like 2-3 mins, from that one guy on YT Shorts and fuck man. It improved my motivation to start workouts as well as the quality of them. It's really nice to have that longer break to be able to push harder to get closer to failure.
It'd be good if you included what percentage each modality was better by so we can evaluate if its worth it.
He literally put the Study in the screen, lmao. Just look até It, tho its although a little hard to understand
Im still on Rest after that 2nd set a yr ago to really shock the muscles.
Great video. Thanks. I'll be sure to rest more.
Love the humor & satire mixed in with facts 👌👏👏👏
Because I have very little time to train and my gym is always packed I ramp my rest time.
set 1 : 1.0 - 1.5 min
set 2 : 2 min
set 3 : 3 min
I am at the 1 minute mark, and can say this:
I have been training weights on and off for 25 years with some long breaks in between (sometimes many years off). I always give 100% and train to failure. I have for most of my life trained with short breaks (max 1 minute) and usually do drop/super-sets to maximise exhaustion. I rotated monthly between 5-8 reps, 10-12 reps and 15-20 reps, to keep the body guessing (Like Rich Piana). The sets were 12-15 sets per muscle group. 1 muscle group a day. (chest, back, legs, arms, shoulders)
Compared to my friends I had much better conditioning than them in the weight-lifting department, but was always weaker than them and less muscular. They used to get exhausted long before me, even when I did their training-routine (with added superset/drop set).
Lately now in my 40s, I have scaled it back because of injuries and energy level. I don't have the tenacity any more, and my body can't deal with the extreme soreness.
So I went the route of heavy weights low sets and low reps. I also combine muscle groups and train less days per week. With minimum 2 minute rest between. (push days, pull days, legs, 5-8 reps and 6-10 sets per muscle group.)
Whoo boy!! My strength has skyrocketed. Never been so strong and gained more muscle than I ever have before. It is mind-blowing. I will say I was much better trained before overall, but the new routine has done wonders.
TDLR: in my 25 years of training, I found out that low rep and long rest gave me the best gains.
So you trained in a more strength based style and got the intended results? well whoever could have guessed?
I do the 1 minute break too because thats all we get at the boxing gym. But when i lift weights with my larger friends they take long casual breaks. I'd always wonder why they were so much bigger despite seemingly less intense workouts. They would even work out for shorter times. like we'd be out of the gym in less than an hour yet still getting bigger. I guess the break time really is the key.
@@Wonder907 mfs in my gym urged me to continue training after i rested for like 50 seconds 💀💀
Well done! Correct info!
tq for the information❤
that's exactly my case, i was having fewer reps in each set especially in dumbbell curl, i'll increase my resting period from 90 seconds to 120 seconds. thanks man.
Do at least 3 mins between sets. You aren't pushing yourself, if you are ready to go in 1-2 mins.
@@micker9830 i am actually pushing myself, because i’ve been down fewer sets without the ability to keep the previous one, but resting 2 minutes has definitely helped me. Having said that my rest of the body is well defined , I’m working in my biceps, but overall i like the way i look. Thanks mate 🤜🏼🤛🏼
I took a 1 min rest during this video! I did good... I did good.
Idk I just rest until I feel ready to do another, I’m still decently new to doing da gym. If you are just getting into the gym, don’t put too much restriction, or pressure on it, do what feels best, while still doing proper workouts that benefit you. By doing so, I would bet that you’ll enjoy going to the gym more. I am guessing, that when I for example have been consistent for a while, I’ll start to want more optimization, maybe not, just going by feel, yknow?
I'm maximizing the rest in between sets. Last set was few years ago. Big gains coming!
I usually do supersets so after that second exercise I'm usually resting about 90 seconds to 2 minutes
Facts, the rest in-between sets is really crucial because it allows your body to redistribite ATP energy into the muscles so they can perform more closer to your max again. 🎉❤😮. Burn out on reps, rest 5 seconds and then try hitting the bench again... you might only bang one- 2 reps. Wait for about 4-5 minutes, your cardio has resettled, energy regained, then you will bench about 80-90% of the reps you did firstly.
Ohh buddy... There is always ATP in your muscles... If there wasnt, you wouldnt be able to move entirely. Like when a dead person freezes...
I dont know how you guys come up with these arguments when they make zero sense xD
@@korcidiamond3623 it's not always there. Its produced at trillionths of a second. Look-up how much ATP is actually stored in the body. Then speak son...
thank you for doing the detective work for us!
Any chance for a video on circuit training vs straight set training?
What do you recommend as rest time for people who are more focused in strength training (focused on higher intensity than volume ) ?
Usually, people who train for strenght like powerlifting, go for around 4/5 sets of very low reps (5 or so) with very heavy weights, with a high rest time (4/5 min)
I'd be curious to see if given the same amount of total workout time, if more rest is still better or not. Because not everyone has the time to spend 3 hours in the gym
I seem too lose my pump if I rest too long between sets
@@ernest1576pump is irrelevant to hypertrophy
True, minimum 1 hrs , maximum 1hrs & 30mins
"picture fat" hahaha that tickled me, love your videos dude always informative
I heard that
I do something like incline bench, seated toe raises, neck harness push right in a row so limited rest but different muscle groups. By the time I’m back to incline bench it’s about 4 minutes later so I’m well rested but overall my workout is quicker.
I rest for 1 minute because when I train intense, it also doubles as my cardio workout. Kill two birds with one stone. I’m a natural lifter 30yrs old who hit my genetic limit years ago. At this point I’m maintaining year round and keeping rest to 1-1.5mins allows me to stay lean without doing cardio. I only rest longer for Squats or Deadlifts.
You are doing it wrong
@@GHMTHEMVPtell us why, dont just say "you're doing it wrong" to someone who probably started training before you were even born
How many grams of protein per day you on
@@rodrigomartins141 before I was born? I’m just 1 year younger than the age he listed. I’ll take that as a compliment
Yea alr bro😂😂
I rest 4-6 minutes between sets, and I do a maximum of 8-10 working sets in a session (not including warm ups).
Interesting video !
For all my exercises, i do 5 sets with 30s rest between sets, tuned for endurance generally speaking. My plan in future is to cycle 3 routines; 1st - 5 sets with 30s rest, 2nd - 4 sets with 60s rest and 3rd - 3 sets with 90s rest. Will rotate on monthly basis.
No one is ever gonna told you that consistency is already difficult , so consistency is most people concern . Thats all you need and channels can help to stay you in consistent ways .
If you are lifting to failure and or heavy weight, 5 min+ is a good idea. To see if you are resting enough, do a set to failure and then wait a couple mins and see if you can do the same. If you can't complete the set, you need to rest longer, keep experimenting and see the min rest period you need. Longer is better.
That's purely for strength training and even for that is way too long. Going to failure should happen almost every set, but if you want hypertrophy your rest should be 1.5-2minutes ideally
I'm able to perform a max weight set of 12 reps back to back with 1.5 minutes rest. Same results for when I strength train. This has yielded my best results from my experience and my clients. Though, that's not ideal for all individuals. Really depends on how athletic you already are
Essentially I agree with what you said, save for "till failure", till failure could be any weight range, and even a medium weight range recovers faster
@@zenraloc Check some of the studies done. They found 3-5 mins rest, bthe best for strength and hypertrophy.
don't know why but I expected more og Healthline. Thanks for the video.
Lately I'm into running, where you're generally advised to separate anaerobic intervals with 3 minutes or more of active recovery. Devil's in the details but still interesting that the timing is so similar.
since beginning my home gym, i've realised that i can rest a lot more than usual because it doesn't take time out of my day to just sit down and do some work between sets. with approximately 15 minutes of rest between sets, taken to failure, i rarely experience fatigue and have been able to experience dramatic muscle growth over the past four months
The older i get the more i realize how much wasted efforts i have done in vain. When i was in high school i showed a skinny cross country runner acquaintance how to lift free weights for a week or two. The fella was kinda dim in my opinion and i figured he quit the routine. In about 6 months he was more muscular and bulky than most of my wrestling and football buddies. I asked him how he gained the muscle and he said he eats 20 eggs a day(didn't tell me it was raw) and he jus lifted sets till he couldn't without counting. Another guy i met like that was in the Marines. He was real skinny then he started eating tons of protein powder with all his money and going to the gym daily and got debo swole in less than a year. I asked him how he does his routine and days on off and he just said he just lifts till he can't. My whole point is i over complicated and over worked myself for no big physical size gains when all i needed to do was eat 20 cheap eggs a day and lift till i cant lift a muscle group at least once. Im 41 and now am just starting to get gains and im barley trying like i used too.
20 eggs a day is excessive and waste of money 😂😂
@@nickkerr606820 eggs 25y ago is like 2-3 dollars brah
Always love your videos! So do myoreps fall into this category of not better hypertrophy since rest intervals are just 10-15 seconds? I'm really curious and confused lol.
I did a little challenge to do 420 situps. I could only do half of them the first day. I did something like 70 situps, treadmill for 10 minutes, 80 situps, treadmill again, then 60. My abs were super sore for the next 5 days. I went back when the soreness had gone away and did the second half (I tried doing situps while I was sore and my body refused to move). This time I did 30-50 situps each time, until reaching a total of 210. Took longer to finish that day, but the next day I barely felt any soreness at all, even though the workout felt just as intense.
I think you're probably right about this, but IRL when I go to the gym, time is usually a limiting factor for me, not volume. So the less I rest I do, the more volume I do.
It would be interesting to see more studies that hold time constant, as I'd expect that's more analagous to, and therefore more applicable to, most people's real-world training conditions.
if you're looking to save time in the gym but still have good rest, you can try supersetting alternate exercises while resting in between sets : )
this only works for exercises which work completely different muscles. commonly, people do for example, incline press, rest three minutes, and start another set. and then do your rows after with three minutes in between sets also.
when doing these non-overlapping supersets, you could do a set of incline press, rest maybe 1.5 mins to 2 mins, then do a set of cable rows, then rest another 1.5 to 2 mins. that way, even if you're only resting a 1.5 mins, the total time elapsed between each set of incline presses is the rest time + the time it takes to complete a set of rows (maybe a minute) + another rest period, which nets you around four to five minutes in between sets.
to summarize, you save time and you have more than adequate rest in between sets. maybe this can help you with your time constraints : )
For compounds I need to take 5-7 mins for the last set 😂
Good
thank you, king
This sounds good for volume based training, but what about frequency training?
I think this is why set to failure is so much easier to disgest. Sadly both of them require hefty amount of logic, self and goals.
Even tho i doesnt need advice like i used to back in the old days, i still grateful for the videos. Its fun and nostalgic to watch.
is it okay to do 1 week rest between sets?
Thats exactly what Mike Mentzer based approach is
Recently doing some preacher curls. At the last set I only got half of it before my biceps went weak. I rested for another 2-3 mins only then I was able to do a full last set.
So y’all gotta do some testing and better know your body. Oftentimes 1 min is good enough. But that 1 min is also oftentimes not enough
Depends on the muscle group (small or large), the movement and the load. Roughly 1 minute is fine for small muscles. Roughly 3 minutes for sets that involve a lot of CNS fatigue like squats or deadlifts.
Why does everyone overthink? This is heaven for producers to keep you a consumer and waste your time.
LISTEN to your body, that's all you gotta do, rest however long or short you feel like, you will grow, everyone is too unique to know exactly what you need and your body is pretty good at telling you when it's had enough
What determines the correct amount or rest? I typically stop feeling "tired" after a set after maybe a minute (more or less) and dont feel super tired after a set until the last (typically the 4th) set. I'd feel like id be wasting time if I spent 3 times as long doing nothing.
literally just do what feels best for you its that simple
Same here. I do 4 sets on most exercises, with the first set being light, 2nd set slightly heavier, 3rd set kind of moderate, and the last set the true working set.
What about 1 minute of rest for upper-body isolations? I have found that this amount of rest seems to work about as good as longer rest periods (while also being more time-efficient).
Lookin at da sources so we don’t have 2 you do da hard work for us
I lift 95% of my max 3-5 reps then rest for 4-6 minutes between sets
I am doing starting strength and I am doing front 2-5 mins trying to get 5 reps with good form every set and if I miss I'll drop weight 10% and go again I'll change things up when multiple parts start to plateau
95% of 1RM = 2 reps so its impossible you do 3 to 5 reps
@@alexisbeuve8199 I think he mean 95% of his 5-3 rep max
@@dirtygeazer9266 oh yeah, make sense
Another argument I'd make against the hypothetical "short rest with lots of short sets" approach is that you're just asking for injury if you're doing a large portion of your lifts while exerted to that degree.
I'd argue that the fact you have to use less weight, it offsets the injury risk you speak of
My best muscle, strength, and power gains were obtained via cluster sets! Cluster sets are underrated!
Thanks 👍