The Surprising Benefits of Rest
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- Опубліковано 28 вер 2024
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Not resting long enough is a problem. This decreases performance, hindering your muscle building and strength gain potential. 3-5 minutes allows sufficient recovery between sets to maximise your gains. Follow this principle and your results will skyrocket.
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I Always needed the rest time.. Thought i was a slouch when i need 3-5 mins of rest.
How to rest when training circular/supersets? For example superset pushups, pullups and squats? Just rest 2 more minutes after the squats before the pushups? (Shoulders, chest and tricpes rests while doing pullups and squats)
@@wladynoszhighlights5989You could try for say squats then maybe another exercise then back to squats with 1-2 minutes between
@@wladynoszhighlights5989Idk, having three compounds together seems like quite a lot. If you want to keep the superset as it is I'd personally also have atleast a short rest before the squats (1,5 min) and then a longer rest afterward. (>2 min)
How many reps per exercise are we talking about? Is it until failure? Because if it is I'd advise to have only a long rest (3-5 min) after the squats, because that'd make it purely endurance focused.
@@wladynoszhighlights5989some formats for working out just don't fit the long rest periods like circular training, say youre doing like 3-5 different exercises in a row, these 3-5 exercises must be bodyweight or lightweight with 30-45 secs rest periods. Doing circulars and wanting long rests is contradicting the endurance focus of circular training.
With supersets, it depends, your rest period should match your goal, do you want endurance or strength or muscle hypertrophy? Because this is a very different and long conversation.
@@wladynoszhighlights5989just stop doing them. They literally only have drawbacks and should only be used if you are VERY short on time. Resting AT LEAST 3 minutes is recommended to maximize performance and muscle growth. Just because you feel recovered after a few minutes doesn’t mean you actually are
So true tho, when I rest longer between each set I feel like I have so much more strength & control. It sucks tho cause your overall workout takes longer but you have such a better workout 😢
This is why super sets are king 👑 spend time resting one group working another group
@@darensamdani5770but you still feel fatigued no? Personally I lack strength when I do superset, like if I superset my pull-ups with push-ups I will do less pull-ups or push-ups then if I just rested without superset.
@@darensamdani5770you do realize that supersets are still extremely systemically fatiguing. Just because you trained one muscle doesn’t mean you can maximize your performance on a different one. Supersets only make sense if you are short on time
@@darensamdani5770that works only for isolation exercises, your nervous system needs break too
@@darensamdani5770 I thought this would be a perfect solution but a lot of my sets and supersets both use my core so it gets tired out :/
Gyms always have adjustable benches so you can get comfortable and nap between sets.
I was thinking about bringing a hammock to mine
Hahaha
They don't supply pillows so i often improvise with my hoodie or something. They should provide pillows tho 😤
lmao bro this is hilarious 😂
True, even 3 minutes is not enough to fully recover after going all out on the previous set. I find 5m to work the best for push compounds and 4 for pulls.
for all out of effort sets, I use 7-10 or even longer rest periods. it may appear lazy to others but they don't know how much positive impact it has on subsequent sets.
I find that if my muscles get cold, my performance suffers a lot
@@ericcartman9594then your not going heavy enough wether it body weight or lifting
Do you do anything in your long rest breaks? Like stretch or light conditioning work that won't effect your main lift?
@@Bodybypt I usually do some light stretch but only little bit. I prefer deep breathing, particularly after very intense set or challenging exercise, as it helps recovery.
I think this might unlock my plateau. Cheers bro, gday from Perth!
Great advice, especially because it reinforces my own training method! I'm glad you brought this point up.
I totally agree. I'm 53 yrs young and I've clearly noticed that when take the full 3 or 4 min rest I can really push the intensity especially when chasing pull ups and Ring dips.
Thanks Daniel, great advice as always💪💪💪❤
One day at the gym i was doing leg press, and i truly experienced how a long rest period affected my set. The weight i was using was hard, but then i started the 2nd set and the weight went flying lol
Man your advice has helped me tremendously. I thank you sir
5 minutes rest took my performance to next level power wise
Yeah optimsiing my rest time (15 min rest for PRs) completely blew up my results
Finally someone emphasising this. The amount of times I overtrained and injured myself because not resting enough is ridiculous. But u live and learn
i don't have the luxury of 5 mins rest between sets...my training program combines nowadays calisthenics and kettlebell training and i m doing most of it in EMOM style. i find this pushes me to the limits and it's more like a HIRT kind of resistance training. my VO2Max decreased as a consequence of following strict body building workouts...worth to note
Taking a 1 minute rest time got me stronger and ligament and muscle damage in my elbow and forearm muscle. I’ve had to scale back just to let it heal properly. Stay Focused!
I use my rest periods to work on mobility/stretching.
Preach 🙌🏾🙌🏾
This is something I struggle with
Fuxk that front lever was clean
Long rest times are boring af. I issually try to wait 1 min before another go
My rest time depends on my heartbeat... I rest till it gets back to normal and then go boom 💥
I usually deticate 4 mins for my compounds. So if it takes a minute to do the exercise I’ll rest for 3 it’s usually enough
Nice to see someone saying what we have been saying for 30 years. Great job. Been there , fine that.
The problem is that resting... takes time. Imagine resting five minutes for each set, and you've got a full bodyweight workout (6 sets for the back, 6 for the chest, 6 for the legs). That's 90 minutes of resting alone.
i understood it differently: whenn you have high intensity you need long rest. in your example, each exercise is fairly limited. he mentioned compound exercises. your example is isolated exercises only.
so you caneither do isolated with little rest or less but compound with longer rest.
sound?
@@johannesstabe9959 Basically, all calisthenics exercises are compound, so yes, you have to rest at least 3 minutes between the sets.
My workouts usually take 2 hours, more than one hour of that time is resting.
Just split your workout into multiple sessions. Like upper/lower for example. Not resting enough is terrible for your performance and overall muscle gain. Resting at least 3 minutes will allow you to push way harder and subsequently cut your actual set number down by a lot. You can either to 4 sets per muscle and rest 5 minutes after each set. Or you can do 8 sets and only rest 90sec. More rest = better performance = more mechanical tension = less sets needed = better recovery and progress
I just drink creatine and do calisthenics no rest xD when I need rest it only takes like 10 seconds to get back my strength lol
True, i rest between 7-10 days between heavy Sets of the same exercise (thank you Mike Mentzer)
I was a powerlifter who switched to calisthenics and it always made sense to me to rest longer. I train the hardest progressions I can do, to failure, which is usually around 1-8 reps before I am able to do the next progression, so I treat it like I used to treat heavy bench, deadlift, squat, overhead press, etc and give it 3 minutes of rest. It's a little frustrating when I'm working out at home because my mom will see me laying on the couch between sets and be like "I thought you said you were working out" and I'm like "I am". Also the fact that my rest periods are longer than my actual sets is a little annoying and my workouts are so much longer because of it.
Lol
Do you do weighted dips/pulls?
@@Ibrahim-fh6bn No I just do harder bodyweight progressions
Resting in between sets sure i dig that but in a busy crowded gym specifically the so called high schoolers gym hours which happen around 4pm onwards no can do sir. I know what you going to say change time i go but those are the availability of my schedule.
So true!
See i want to train endurance and strength . . . I'd like to be able to knock out 30 weighted pull ups one day . . . right now i'm doing 7 to 8 reps on pull ups and then resting between sets until i can improve. Once i get the strength down then i'll switch to the endurance part!
Endurance I would argue is more important. Strength comes anyway. And you will better off inn other sports like wrestling and boxing for example
Huh? And what if you don't do any of those things? If you value endurance above everything else something like weight lifting and calisthenics is the wrong sport for you.
@NofirstnameNolastname Nope, cause weightlifting aids inn you're endurance. And it's fun. But I value endurance more because I do other sports (wrestling) as well. People who lift only for strength don't really like hearing their cardio is shit, but it usually ends up confronting them as life go on
Is it true for hyportrophy training?
It is going to depend on the exercise. Rest needed between sets of seated calf raises is not going to be the same as the one for 500lbs barbell squat.
But essentially for compound movements if you are training close to failure and want to maintain performance in subsequent sets 3 min is the minimum for me
@@perotal Yeah approaching failure is the big thing. I'm my experience I'd say that I do get more fatigued when approaching failure at lower rep ranges, say like a heavy set of 5 squats, than I do when approaching failure on higher rep sets like what I do with pull ups or dips. But even approaching failure on higher rep sets is still exhausting to the point where I will need ~3 minutes to get anywhere close to the same level of performance in subsequent sets.
And tbh, if I'm working close to failure, my sets still deteriorate even with a 3 minute rest. Like if I do a set of 25 dips, I'm not going to be able to do that again in 3 minutes. I'd probably need like 10 lol. But 3-5 minutes rest is a massive improvement compared to if I only took 1 minute.
i always loved short rest periods. i used to do 30 to 40 secs between sets. and often times 15-20 reps.
and i was able to do a marathon 3 years ago from the endurance of my strength training.
my joints were not used to it though.
i walked like i penguin afterwards for days.
If I did a set of 15 to failure and tried again 30 seconds later, I’d get 5 reps max. You must’ve been taking the training pretty easy
@@ohareair552Thats how I like it tbh, Would prefer to have around 15 seconds of rest and progressively hit fewer and fewer reps. It cutted my routine by a half, its a lot harder and I felt like passing out the first few times but i got used to it and now prefer spending as little time in gym as possible.
@@jeremytesticleman1607 If you like quick sessions, I suppose it would serve like a long superset, allowing you to reach failure beyond what you could do in 1 set
@@ohareair552 well, you get used to it. And it was bodyweight exercises only. Like the guy in the video says, if you train for endurance you will get better at it.
I never really cared about big muscles, I only care about strength and stamina. My training session were very grueling though. But I love that kind of training.
@@jeremytesticleman1607 that's very short, nice. I think rest is the same as sleep. I think the quality of the rest/sleep is more important as the time. I see so many people walk around, or scrolling phones while "resting" but I would meditate between sets. It helps recover between sets alot faster.
I always rest 4-5 minutes between compound sets, and 2-3 minutes between isolations. That’s just how long it takes for my heart rate to go back down and catch my breath. Everybody is different for sure, but most people who can recover within a minute are probably not training close enough to muscular failure (if hypertrophy is your main priority).
theare is a problem, if you do it you will train 3 hour on split with 2 body muscule even you are new in the gym, so now i rest for 1-2 min and it takes 90 min or lower + i do 2 exersises with 16 sets with rest 30 sec. If you are natural you cant train months for 3 hours for 3 times week.
I always get surprised why people feel that they have to choose one while they can have both.... people rest short periods because it has benefits... people rest long because it also has merits too... I always start my workout with 3 x 12 perfect slow full ROM dips with 1 min rest... and then 3 x 8 row with 1 min rest also.... these are my warm up... then I start my push up exercises with every angle and every grip with 2 or 3 maybe 4 min rest...I do a lot of variations varying from very easy to very hard... then I do my pull ups... again every grip, narrow wide vertical horizontal etc...with long rest.....I always regard every variation as a skill.... you have to do all of them to prepare your body to every situation... I'm 90kg very muscular 50 year old man...
He didn't say you have to choose 1 though. There was way more nuance.
What if you wanna build both at the same time ?
Phew, I always thought I rest too long, but after every Superset or normal set of Pull Ups I rest for around 5 minutes 😂
If you rest 3 or more minutes between sets, this means you are reaching failure on every set which easily puts you into the overreaching/overtraining zone... If you think that you have to be close to failure on every set you are probably sabotaging your own progress... If you want to work hard then 1 set is enough for stimulus... if you don't want to work hard then it's the exact reason why sets and reps were first invented...
I recently broke my scaphoid how long should i rest untill i use it to exercise
What does heavy sets look like? Like low reps or failure sets or wat
Understood
I do almost exactly 3 minutes for every set of every exercise. Is this going to negatively affect my performance for strength?
Is it better to progress in weighted pull-ups or chin ups?
I get elbow pain during handstand any help?
try elbow sleeves
Your handstand position must be very bad or your don't warm up at all. I can only recommend you take a video of yourself doing it and compare it with youtube videos and of course warm UP for 5 to 10 min before training and focus the joint you'll put thé most pressure on and those that already hurt.
For any injury, I'd say you should do the following: 1) avoid exercises that aggravate the pain. You can try HS variations that don't hurt you. Try using paralletes or doing HS on the wall and see if it's still hurts. 2) Diagnosis. Note that elbow pain could be a lot of things... it could be tricep injury, golfer's elbow, tennis elbow... you should identify what type of injury you have so you can incorporate a proper treatment 3) Always make sure you are doing proper warm up, stretching and conditioning exercises. For HS, you should warm up very well your shoulders, wrists, forearms, triceps. You should also include rehab exercises specific for your injury (note that you should diagnose it in the first place). 4) Keep working out, don't stop completely. You should avoid exercises that aggravate pain, but you shouldn't stop trainning. Conditioning is part of the healing process. 5) Optimize your recovery. Rest, good nutrition, anti-inflammatory, massage and putting ice and hot water on the injury might help 6) As somebody said in the comments, make sure you are doing proper form. Hope it helps 🙏🙌
Just don't do it. It's a show off skill. Stick to pull ups, dips and push ups, thats all you need for your upper body.
@@incadeptus people can get injuried with any exercise, including these 3 you mentioned. The point is understanding how we can properly address the injury to keep progressing. By the way, one could argue that pullups, dips and pushups are exercises to "show off" as well... it is up to each person to decide what exercise matters to them...
No lies detected
This use to be me
Bro, people work. I barely manage 40 each sets. 5 minutess? What job do you do people?
Does five minutes of static stretching between sets of 20 compound exercises count as rest?
What do you do during that rest time?
You can walk around and get your daily steps in. Makes it a lot easier to consistently reach 10-15000 steps
Dude, if I don't have so much time and I just have 40 min per day if I rest 3-5 min I'll do just like 2 exercises 4 sets each kkk
Legendas ???
✔️
I dont have all the time in the world 😅
I mean… The benefit of short rest periods is time 😂 lol, I get it, but unless your life goal consists of training for a living, then by all means rest long, but if you’re on a different path, don’t concern yourself with resting longer, get in there, do your workout, and out
supper-set antagonistic muscles fam
That may be my primary mistake. I've always finished 3 sets in under 5 mins including rest. I always rest for around 30 seconds. I'm dying at the end of the workout, but I've never seen myself that big, wide guy. Okay then, let's try putting 1-2 min rest.
Can anyone explain to me a lil more specifically.. so if im doing some pull ups (im a beginner and can only do them in sets of 5), do i take 3-5 min of rest in between sets? I've only been resting maybe a minute per set.
Cheers in advance 👍
If each of your sets you can consistently do 5 with good technique then 1 min rest is apparently enough. For you. But I do doubt that this is the case so 1 minute is not enough. Because if that was the case you probably have a lot of reps left in reserve. Such low amount of reps is considered strength training and does require a long rest. That being said you should be training with assistance so you can do more reps and build up the muscles involved in the movement which doesn't happen so much with low reps. Everyone does this wrong in the gym. They start out with low reps instead of assisted high reps like 10-15.
My dad had a lot of strength, stamina and endurance, but he wasn't very large though
I came out my mommas Vajayjay
So how bad is it when I only rest for about 1 min?
all that matters is consistency. it might take you a bit longer, but you'll get there if you put the work in.
Not everyone has 3 hours for gym time
my point!
That’s not what Mike mentzer says though
I've never seen anybody get results by training like Mentzer other than Mentzer himself. Most of the people who claim to train like Mentzer actually don't when you get them to break down their weekly schedule. And that Possibly also included Mike Mentzer lol.
Yep, if what he said was true, everybody would train like that. It just doesn't work.
I already rest too long in btw sets. Don't encourage me
I guess he doesn't believe in rest/pause at all.
What really? A 5m rest? I've never done this once. Not even with 1rm power lifts....🤔
Yes but you can't take up a machine for 15min.
100% agree 👍💪. İ rest for 5 minutes between my chinups/pull ups and weighted dips. All other exercises İ usually take 3 mins of rest. Listen to your body and prevent injuries!
what do you do during your rest periods?
@@0ijm3409fiwrekj i workout in a park so i just close my eyes and enjoy the fresh air/ambient sounds. Sometimes if I'm bored asf I'll read through my uni course notes/listen to a podcast lol
İ usually just rest and listen to a podcast. İ regularly also walk circles and do light stretches to stay in motion.
Even between bodyweight pull up you rest that much . Right now i am resting for 1m30 between set but i feel like i am not getting stronger. Maybe i got to increase that rest time
@@geroooxgogoogogo958 Try increasing the explosiveness of the "up" part of the motion and slowing down the "down" part of the motion as well.
Aint got time to be resting 3-5 minutes bro
THANK YOU! I always say this as well. But people keep telling me I'm having a bad workout because I take the rest I need so I can do quality sets. Ofc I ignore what they say. What's the point of doing for example 20 pull-ups and then only able to do 10 and then 5 because you're too fatigued. I take the rest I need to do 3x 20 while maintaining good form. That's waay more effective. Same goes for having to drop weight each set because you didn't rest enough. How's that effective training lol.
if you don't have time a'd had to choose between 4 sets with 30 second rest and 2 sets with 2 minutes rest go for the longer rest period.
The longest I ever rested between sets was 5 years. My joints felt ace.
This makes workouts forever. And if you go look at athlean x he has a series where you try to get more effective reps(the hard ones) so you only do rest pauses pretty much in one big set. I switched to that style and now my workouts are efficient af, from an hour+ down to 30-45. and I've noticed good strength gains from getting more of those hard reps in. Check out the comments on those vids it's not just me. If it's really hard (like legs) I'll do a Lil longer but i listen to my body when it says im g2g
Rest is important, I wish I knew it before injuring myself
not me taking an anabolic powerlifter naps between sets...
‘Intensity will dictate your rest periods’
Unfortunately there's only so much time in the day
This amount of rest is between sets of the same exercise or between different exercises
Ring work & bar's gymnastics
Thought you sere gonna say "chasing injury"
I dont knw,, David goggins says fuck rest days lol
Were the white sneaks towards the end Feiyue?
Honestly, I think the opposite is the case for me. Obviously FitnessFAQ is turbostrong. But I really started building strength and achieved human flag or 10+ muscle ups once I kept rest periods short. I am not sure if that is due to great company during my training which keeps my mood up very well.
and here i'm thinking i'm a lazy ass with 1.5 min rests i probably dont push myself hard enough then
You're one of the few I heard say this. I noticed too thwt 5min is optimal.
Dr. Mike Israetel put it in a pretty easy form, an easy checklist: do you feel like the muscle/muscles you need for the exercise are fresh and ready for another productive, equally challenging set? Good. Is your respiratory system ready for another productive set where the muscles give up instead of you getting out of breath? Good. Usually depending on your fitness, how big of a body part is challenged, and training intensity that'll take 2-3 minutes, up to 5. The studies haven't found noticeable improvement going over 5 minutes (although very heavy lifters might take even 15 sometimes).
This has been my biggest grip with Calisthenics. The exercises are incredibly tiring and the rest periods (prescribed) never felt sufficient
This is why i workout in supersets all the time. Do a heavy weighted pullup immediately followed by a weighted dip(This won't hinder your strength since you're working on the complete opposite muscle group) Take 3 minutes rest and then repeat the rounds. Works great.
Really?? I thought coming to within a couple of reps of failure in each set was the goal for hypertrophy. Doesn't matter how many reps you do as long as you get close to failure in each set (minimum 6 reps though). ie. you don't have to do the same number of reps every set. In that case is shouldn't matter how long you rest, as long as you can get at least 6 reps in the next set.
I do weighed pull-ups and take 5-10 minutes after each set , is that ok or it’s too much ?
If i rest 5m each set, I will be at least 2h-3h a day in the gym, that amount of time would kill any wish to keep going, 1h,30 is my max, after that i just wanna go home
Spot on advice
And not only the time in between but the nutrition and sleep and relaxation and easy days so you get back to being strong and being able to push yourself.
I mean I guess that's fine but not everyone wants to spend an extra hour in the gym. Instead I can just add an extra set and it will accomplish the same in half the time.
if you dont want to spend an extra hour in the gym, cut volume. but prevent junk volume at all costs.
An extra set will not accomplish anything. It is a proven fact that after the 3rd set, the gains are almost non existent.
@@incadeptus but why do Powerlifters so many sets?
@@wallesdrop3026 Cause they train for strenght, not for muscle growth.
Why do so many advocate for EMoM with calisthenics?
maybe they like to treat it like CrossFit and bodybuilding.
Yes sir
i never rest for a second, my workout are 40 minutes and I have the best physique in the gym. mobility, agility, flexibility, shreedeed. balance and strenght. warriors don't rest, you can rest and care about these little things if yoou're an pussyyy
🤔🤣
I suspect a lot of people might disagree, but I think you should do both. Having gains for skills/muscle building requires this kind of rest, and everyone wants to be defined. But having endurance makes life so much easier. I do an abnormal split. I do 3 days of hypertrophy/strength, and then I do 2 days of endurance. The endurance mimics the first half of the split, just swapping progressions/ weight out for reps, speed and 30-45 sec rests. I used to do 15 seconds, but honestly 15 seconds is just enough to make you regret resting for only 15 seconds. Although the conditioning with 15 is insane.
Idk, I guess I'm just saying the benefits of well rounded training is immense for your physique, everyday life, and when youre old you'll for sure be glad you did the extra cardio and (hopefully) mobility exercises.
And what about rest days? 48hour rest is that enough? Im new to calestenics i did push ups dips pull ups and hanging knee raises today and i am planning on doing some leg exercises tomorrow!
that’s a good start mate🤝🏼🤝🏼
@@jiaasayang Thank you🙏
@@AgentGumiii have a safe journey broski🙂
Very true , but the workouts take longer 😢
What do you guys do while you're resting? Sometimes I stretch the oposing muscles, sometimes I catch up on Duolingo! 😂
When I'm training at home sometimes I fold laundry or pair socks!!😂
I just wait and think. For me, it is also important to be alone with your thoughts
Bro then how will our workout could be completed in about 1 hour?
It wont
@@bambik06😂😂 precise answer. I'd add that doing supersets, dropsets, circuits etc could help shorten the workout, if you're not 100% focused on strength. It all depends on the goal.
In general the more intense the exercise the longer you need to rest
PREACH!