Welcome PicFit! Love me my Patron rewards. You're the Creatine to our Powder. This is an interesting bit of lateral thinking applied to a joke. Reminds me of the SAT's.
It depends :) because you should use the valsava maneuver (holding the breath) when doing heavy lifts in the 85% plus of your xRM (for example your goal is 4 reps, you calculate 90% of the weight that you do 4 rm (imagine that your 4 reps untill failure for some exercise is 80 kg you do 80x0.90) and then with that weight you do 4 reps holding your breath. For less than 85% you should inhale at the eccentric phase and exhale at the conccentric phase of the movement) this is normally what i do. hope it helped
Your body is way more stable and fixed when u keep your breath for a few seconds rather than exhaling and inhaling between every rep. Especially when you inhale before getting the weight on you.
The visuals are lovely as always. As a non native english speaker, Im very thankful because not only im able to understand better but also I get to learn new words.
Explosivity is based on muscle fiber types. Genetics. Can’t do shit. Now, this isn’t as black and white, but there is a definite genetic component to explosive power. I believe... probably wrong, but that’s what I heard so... Yeah...
Ian Gentry like I said, I’m probably wrong and of course, if you train specifically, you will see an increase, but my point is that I think there is a definite limit to just how much someone can improve their vertical.
I do this with my main lifts when im going heavy, that 15 second or so is enough to give you a second wind and squeeze out the extra reps you want. I also do cheat reps on my last set where i cheat the concentric portion of the movement and slow the eccentric as much as i can manage as a finisher. Its never done me wrong
I like Jeff Cavalier’s (AthleanX) XXX set. You take your 4-6 rep max and put 30 seconds on the clock but only do 3 reps and rest the remainder of the your 30sec, then repeat until you can only get 1 rep. After failing rest 90 seconds then repeat the set again.
It's already been answered indirectly. You need 2-3 times a week frequency per body part and the appropriate volume forthe individual. Split doesn't really matter if you are smart about it and do not overstress a body part every day
It's here! And I wish I could give the video a Cluster of Thumbs Up. Great job tackling the topic PicFit. You pointed out that this isn't an area that is heavily researched, but you still found interesting and useful scientific data to elaborate on the topic and make a practical recommendation. Again, for myself, I have been doing Cluster Sets forever without even knowing it, since I need a 30 to 45 second rest between reps for heavy Squats and Deadlifts. I can appreciate that it's equivalent for strength gains, but somewhat less effective for hypertrophy, maybe as a result of reduced mechanical tension overall. [Edited : Woops. Got that backwards. Rewatched the video and understand now that the studies show Hypertrophy gains are equivalent across Traditional, Rest Pause and Cluster Sets, but Strength favor Traditional Sets especially in Isolation exercises. I have to admit, I can't fathom the mechanistic reason behind this finding. Intensity is the prime driver in Strength gains and Cluster and Rest Pauses allow for higher Intensity. Hmm...] Finally, I really like the way you broke down the data into horizontal bar graphs and flow charts when illustrating the concepts of and Cluster Sets. As I said before, you have a talent for taking rather oblique concepts and repackaging them into easily digested and understood formats. Oh and the opening animation was hilarious. Squatting guy thinks "Need rest..." His body shivers like a bowl of jelly, but he then thinks "But need booty gainz." And he struggles to probably try for another Rep. I know that feeling. -_- I'm very happy to be a proud Patron and really appreciate how much effort you put into exploring the suggestions I and my fellow Patrons wind up selecting in the polls. Have a great weekend! You have earned a good rest and not just a Pause Rest. ; )
I used to work 2 jobs and then go to the gym afterwards: 2am-2pm. After such a long day, I just want to go in the gym, do what I need to do, then go home and rest. So with that said, my rest was basically just me changing weights or catching my breath. Even now, that's pretty much my routine and I believe is the backbone of my results.
Could u make a video "why in calisthenics most of athletes don't rest between Sets, but just at the end of a cycle even if they are training strength? " thank you and Compliments for the great job u do! 👍
I've always assumed it's because they don't want their heart rate to drop. Keep[ing the heart rate up helps burn more calories, and calisthenic strength is defined large by relative strength. So if you make sure to burn as much fat as possible while working out, you stay lean easier. When your muscle to fat ratio is way more towards muscle, calisthenics gets easier even if the amount of weight you can move doesn't change. Say I'm 30% bodyfat and can strict curl 40lbs(just an example) I'm going to find calisthenics really hard because 30% bodyfat means I'm working with a lot of weight in the form of my fat. Now, if I'm 13% bodyfat and still strict curling that exact same amount of weight, so my literal strength is identical and i can't move any more weight than before, calisthenics will still be way easier since I weight so much less.
I really like your videos, they provide so many valuable informations explained in a friendly and easy to understood way! :D I have a question, could you make a video about a circuit training? I think it is a very good topic as many people are starting from it, it is also overall very popular training system and I'm sure there are some intresting points you could bring about it! :) Keep on bringing those videos! They are great :D Good luck!
Make a video how to get pass a plateau. I used to bench 225 incline for 5 reps easily. Now every time I bench 225 it just seems like it’s getting harder and heavier and can hardly do 3. I work out chest 2x a week. Plzzzzz help!
Ezzz stress factors outside of life/ not eating enough / not eating enough protein / not enough sleep / training wrong, not specifically to get stronger on bench. / Might need some rest or a deload / just might need some caffeine lel.
Does the research say that cluster sets and traditional sets are almost the same when it comes to the same total volume or is there still no big difference when the volume is higher on your cluster sets than traditional sets? Because when 'clustering' you can go for higher volume in a shorter period of time. Higher volume is more gains and clusters are just a tool to get higher volume easier, so that should mean more gains. Am I right? @picturefit
I am training from about 4 months. Recently I switched to a new program and I was doing it for about 3 weeks and now they are a lot of factors that are slowing my recovery. So I was thinking if I should take a week off or train light. Before I took 4 days of rest and saw a performance boost. So is supercompensation possible?
can u pls explain why some smaller calisthenics people can do a more muscle up then for instance a big bodybuilder ... doesn't big muscle help contribute doing a better execution of an exercise ?
I'll only rest between the last couple reps of my last sets of overhead press. Just a 5 to 10 second pause but without putting the weight down (I have no squat/weight rack). Helps a little for that last push.
@@zants_ Search Jeff Nippard videos on how much to rest for example. The bigger weights you use the bigger the rest probably. For example Hafthor the world strongest man have like 8 minutes brakes between main sets on compound exercises.
What about research on doing exercises in circuits instead of resting? Example, do an arm exercise for a set number or reps, then work your abs; then repeat. The net result is you effectively let one worked muscle rest while still exercising, keeping your heart rate elevated, and potentially getting in more volume of exercise in a given span. I have not heard of any research on this method. It might be effective highly effective and let strength training double as extra cardio; or it might wear out the subject, making it hard to exert and keep proper form.
I'll typically take a few seconds (3-4) between reps on heavy things when they really start getting hard. I imagine just that little bit might not be too big a difference?
I think it depends on the individual. When I look at myself, when I lift a very heavy weight like 50kg on dumbell bench press, the first rep is always the hardest but once it goes up I can rep out 6-8 reps. If I was to go up a weight (I would die) the whole process of getting it up would just deplete my energy
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 as they might grow too big and make my peepee look smoll.
What’s the ideal rest between sets in a classic 5x5 setup? I’ve tried Googling it but ended up with nothing but inconclusive answers (and many, maaany gymbro pissing contests!).
Some will tell you hypertrophy requires a tight rest timing, but it doesn't really seem to be all that important. Barring excessive rest (10min between sets and whatnot), the least rest you can take that does not heavily impact your total volume is best option. For many, that sits around two to three minutes.
I would say 3-4 minutes as minimum if you are past noob gains. So if you are repping 225 bench, 315 squat and 405 dl then you will need longer breaks. But if you are under those numbers then you can work with 3 minute breaks every time.
Hey, thanks for the video :) I usually work out with the rest pauses and it's pretty helpful. But I've got a question - Does it work the same way for body weight training? (My case) Thanks ;-)
Does anyone know how long sets should last I’ve tried Googling it but not really getting any answers for example My working sets doing squats takes me about 4 minutes per set
Those 1RM percentages seem low to me. The way I've calculated it, at least for my own workouts, regular 8 rep sets are done with 80% of 1RM. 70% of 1RM is for 12 rep sets.
Great Content Ideas! But I wouldn't be surprised if your numbers re Cluster Set adaptation are completely off. As a matter of fact clustering in the way you've described is best when acquiring preexisting strength that you haven't figured out how to tap into yet. Too actually build strength you'd want to employee a calculus of 90%Max90% +2 singles or 90%Max80%+2 doubles.
Please help! I need a new workout plan for gaining muscle. I’ve been doing this for about 5 months now and i think its time to find a new plan! Can someone please message me a link or just a text of a good workoutplan for gaing building muscle? Squat 3x5 Benchpress 3x5 Pendlay Rows 3x5 Reverseflyes 3x5 Calf raises 2x10/Dumbell skullchruser 2x10 Workout B Front squat 3x5 Overhead press 3x5 Romanian deadlift 3x8 Pull-ups 3x5 Situps 2x15/bicepcurls 2x10 superset
Take a look at Barbell Medicine. It's powerlifting, but you can add the calf raises, curls, and pull-ups. You'll gain knowledge in periodization and progression models.
This is what we mostly do in CrossFit when we do some metcons...like «Grace» or «Isabel» its good to break 30 clean and jerks or snatches then to go all 30 unbroken...just an example...
Gotta thank my patrons again for your generous contributions. They make videos like these happen. You guys are the shake to my protein
I love your videos, keep up the good work!
I want to see your face!
Could u dumb it down for me please?
Welcome PicFit! Love me my Patron rewards. You're the Creatine to our Powder. This is an interesting bit of lateral thinking applied to a joke. Reminds me of the SAT's.
It depends
I usually rest anywhere between *1-2 months* before each set is that ok?
Sigh... it depends.
KarmaInTheWater 😂😂😂
the people that make studies about stuff should make a study about that.
KarmaInTheWater depends...
Better than 2-3 years
*Next Video: **_Breathing_** Between REPS: Good?!*
You kid, but brace and valsalvas are religion in some fitness circles.
It depends :) because you should use the valsava maneuver (holding the breath) when doing heavy lifts in the 85% plus of your xRM (for example your goal is 4 reps, you calculate 90% of the weight that you do 4 rm (imagine that your 4 reps untill failure for some exercise is 80 kg you do 80x0.90) and then with that weight you do 4 reps holding your breath. For less than 85% you should inhale at the eccentric phase and exhale at the conccentric phase of the movement) this is normally what i do. hope it helped
Your body is way more stable and fixed when u keep your breath for a few seconds rather than exhaling and inhaling between every rep. Especially when you inhale before getting the weight on you.
It depends
The visuals are lovely as always. As a non native english speaker, Im very thankful because not only im able to understand better but also I get to learn new words.
Same here!
Wow, a video without you saying the iconic line," It depends" 😳
Well it does actually depends. Since it determine what kind of gains you desire.
do a video on athletic training and increasing explosive strength
Explosivity is based on muscle fiber types. Genetics. Can’t do shit. Now, this isn’t as black and white, but there is a definite genetic component to explosive power.
I believe... probably wrong, but that’s what I heard so...
Yeah...
@@soldierside365 plyometrics across different planes of motion is a good place to start e.g. box jumps, lateral bounds, etc.
@@soldierside365 I have heard about people increasing their verticals and stuff
Ian Gentry like I said, I’m probably wrong and of course, if you train specifically, you will see an increase, but my point is that I think there is a definite limit to just how much someone can improve their vertical.
soldierside365 Of course everything is genetics moron.
Basically what matters most is that you go to the gym and lift 💪
That's what I took away. Moving weight = good.
pleaseeeeeeeeeee make a video about reverse pyramid set vs pyramid set in terms of hypertrophy
It’s great that you’re covering training topics!
I rest between 7 to 8 hours of sleep. Am I doing it okay?
*iIt DePeNdSsS*
I do this with my main lifts when im going heavy, that 15 second or so is enough to give you a second wind and squeeze out the extra reps you want. I also do cheat reps on my last set where i cheat the concentric portion of the movement and slow the eccentric as much as i can manage as a finisher. Its never done me wrong
I like Jeff Cavalier’s (AthleanX) XXX set. You take your 4-6 rep max and put 30 seconds on the clock but only do 3 reps and rest the remainder of the your 30sec, then repeat until you can only get 1 rep. After failing rest 90 seconds then repeat the set again.
Could u send a link to the video
Tluce I don’t think he has a video on TH-cam about it but it’s in his newest workout program “Total Beaxst”.
This channel is so freaking good!
Can you make a video about PUSH,PULL,LEGS vs other splits
It's already been answered indirectly. You need 2-3 times a week frequency per body part and the appropriate volume forthe individual. Split doesn't really matter if you are smart about it and do not overstress a body part every day
George sarreas thanks for the info 👍
It's here! And I wish I could give the video a Cluster of Thumbs Up. Great job tackling the topic PicFit. You pointed out that this isn't an area that is heavily researched, but you still found interesting and useful scientific data to elaborate on the topic and make a practical recommendation.
Again, for myself, I have been doing Cluster Sets forever without even knowing it, since I need a 30 to 45 second rest between reps for heavy Squats and Deadlifts. I can appreciate that it's equivalent for strength gains, but somewhat less effective for hypertrophy, maybe as a result of reduced mechanical tension overall. [Edited : Woops. Got that backwards. Rewatched the video and understand now that the studies show Hypertrophy gains are equivalent across Traditional, Rest Pause and Cluster Sets, but Strength favor Traditional Sets especially in Isolation exercises. I have to admit, I can't fathom the mechanistic reason behind this finding. Intensity is the prime driver in Strength gains and Cluster and Rest Pauses allow for higher Intensity. Hmm...]
Finally, I really like the way you broke down the data into horizontal bar graphs and flow charts when illustrating the concepts of and Cluster Sets. As I said before, you have a talent for taking rather oblique concepts and repackaging them into easily digested and understood formats.
Oh and the opening animation was hilarious. Squatting guy thinks "Need rest..." His body shivers like a bowl of jelly, but he then thinks "But need booty gainz." And he struggles to probably try for another Rep. I know that feeling.
-_-
I'm very happy to be a proud Patron and really appreciate how much effort you put into exploring the suggestions I and my fellow Patrons wind up selecting in the polls.
Have a great weekend! You have earned a good rest and not just a Pause Rest. ; )
I used to work 2 jobs and then go to the gym afterwards: 2am-2pm. After such a long day, I just want to go in the gym, do what I need to do, then go home and rest. So with that said, my rest was basically just me changing weights or catching my breath. Even now, that's pretty much my routine and I believe is the backbone of my results.
I don't think I would be working out if I had two jobs. One job is already kicking my ass, I don't want another.
Could u make a video "why in calisthenics most of athletes don't rest between Sets, but just at the end of a cycle even if they are training strength? " thank you and
Compliments for the great job u do! 👍
I've always assumed it's because they don't want their heart rate to drop. Keep[ing the heart rate up helps burn more calories, and calisthenic strength is defined large by relative strength. So if you make sure to burn as much fat as possible while working out, you stay lean easier. When your muscle to fat ratio is way more towards muscle, calisthenics gets easier even if the amount of weight you can move doesn't change. Say I'm 30% bodyfat and can strict curl 40lbs(just an example) I'm going to find calisthenics really hard because 30% bodyfat means I'm working with a lot of weight in the form of my fat. Now, if I'm 13% bodyfat and still strict curling that exact same amount of weight, so my literal strength is identical and i can't move any more weight than before, calisthenics will still be way easier since I weight so much less.
one of the best channels on TY
I really like your videos, they provide so many valuable informations explained in a friendly and easy to understood way! :D I have a question, could you make a video about a circuit training? I think it is a very good topic as many people are starting from it, it is also overall very popular training system and I'm sure there are some intresting points you could bring about it! :) Keep on bringing those videos! They are great :D Good luck!
we miss you PictureFit!
I didn't even watch the video and I already know the answer is gonna be "IT DEPENDS"😂
After years of watching these I anwsered a few questions on some of my college exams with 'it depends' still regret it to this day.
You're wrong...
Make a video how to get pass a plateau. I used to bench 225 incline for 5 reps easily. Now every time I bench 225 it just seems like it’s getting harder and heavier and can hardly do 3. I work out chest 2x a week. Plzzzzz help!
Deload
Ezzz stress factors outside of life/ not eating enough / not eating enough protein / not enough sleep / training wrong, not specifically to get stronger on bench. / Might need some rest or a deload / just might need some caffeine lel.
take a deload week
Deload and ramp up volume. Add another set. Also prioritize sleep and other lifestyle factors, at least for a while.
Does the research say that cluster sets and traditional sets are almost the same when it comes to the same total volume or is there still no big difference when the volume is higher on your cluster sets than traditional sets? Because when 'clustering' you can go for higher volume in a shorter period of time. Higher volume is more gains and clusters are just a tool to get higher volume easier, so that should mean more gains. Am I right? @picturefit
Great vid!
Solid video. Niche subject.
I am training from about 4 months. Recently I switched to a new program and I was doing it for about 3 weeks and now they are a lot of factors that are slowing my recovery. So I was thinking if I should take a week off or train light. Before I took 4 days of rest and saw a performance boost. So is supercompensation possible?
can u pls explain why some smaller calisthenics people can do a more muscle up then for instance a big bodybuilder ... doesn't big muscle help contribute doing a better execution of an exercise ?
I'll only rest between the last couple reps of my last sets of overhead press. Just a 5 to 10 second pause but without putting the weight down (I have no squat/weight rack). Helps a little for that last push.
I always need 3 minutes atleast of rest or else I can’t do the same amount of reps, so I lower the weight like every set. Is this wrong?
Same (commenting for notifications)
3 minutes is minimum on compound movements like bench, squat, deadlift, OHP
Nikola Gvozdenovic Most videos and routines I've seen lately suggest a minimum of 2 minutes, with a suggestion of 2-3 minutes.
@@zants_ Search Jeff Nippard videos on how much to rest for example. The bigger weights you use the bigger the rest probably. For example Hafthor the world strongest man have like 8 minutes brakes between main sets on compound exercises.
I love you picturefit I wish one day I could look like you. 💪🏻🔻
so the pauses trying not faint in between squats is okay?
Is more than 1 pause rest OK? I often do 3 or so at the end of a set. Wise?
But isn’t there only 2 choices?
More volume = less intensity or
More Intensity = less volume
What rest time is needed for more intensity?
Strenght requires to be fresh when u lift so rest around 3 minutes at compounds if u want strenght endurance less than a minute
can we get some information about speed training!
What about research on doing exercises in circuits instead of resting?
Example, do an arm exercise for a set number or reps, then work your abs; then repeat.
The net result is you effectively let one worked muscle rest while still exercising, keeping your heart rate elevated, and potentially getting in more volume of exercise in a given span.
I have not heard of any research on this method. It might be effective highly effective and let strength training double as extra cardio; or it might wear out the subject, making it hard to exert and keep proper form.
I'll typically take a few seconds (3-4) between reps on heavy things when they really start getting hard. I imagine just that little bit might not be too big a difference?
This seems like an excellent way to increase volume.
Watched this video looking for information on rest between reps like 3-5 seconds max not a 20-30 second break 😫🤷🏻♂️👍🏽
Same
Trying to ask again, but if what are your thoughts on fasting for 48-72 hours for fat loss, keeping muscle and general health?
Can we talk about different types of muscle or joint pains. Knee pain etc
I think it depends on the individual. When I look at myself, when I lift a very heavy weight like 50kg on dumbell bench press, the first rep is always the hardest but once it goes up I can rep out 6-8 reps.
If I was to go up a weight (I would die) the whole process of getting it up would just deplete my energy
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 as they might grow too big and make my peepee look smoll.
You're hilarious! This definitely deserves more likes
@@boubou2413 Yay, one comment in 2 years. I can finally tell my dad that I'm fun at parties.
@RyanAl92 go ahead and tell him you're suuuper funny 🤣
What’s the ideal rest between sets in a classic 5x5 setup? I’ve tried Googling it but ended up with nothing but inconclusive answers (and many, maaany gymbro pissing contests!).
Some will tell you hypertrophy requires a tight rest timing, but it doesn't really seem to be all that important. Barring excessive rest (10min between sets and whatnot), the least rest you can take that does not heavily impact your total volume is best option. For many, that sits around two to three minutes.
PictureFit ‘preech the straightforward answer.
I would say 3-4 minutes as minimum if you are past noob gains. So if you are repping 225 bench, 315 squat and 405 dl then you will need longer breaks. But if you are under those numbers then you can work with 3 minute breaks every time.
does it depend?
But when you do 20 reps, then the burn goes away m directly. Even after only one second. But this burning is important for 20 reps, right?
Video on flexible dieting someday??
Hey, thanks for the video :) I usually work out with the rest pauses and it's pretty helpful. But I've got a question - Does it work the same way for body weight training? (My case) Thanks ;-)
Does anyone know how long sets should last I’ve tried Googling it but not really getting any answers for example My working sets doing squats takes me about 4 minutes per set
Additional there is a Training method called PIT Force. Could you maybe do a follow up or give your opinion on that? =)
Thanks!👍
You've made a video about fasted cardio, how about fasted resistance training?
conclusion was substitute to 'it depends'
I just started working out.
I always fail in my 3rd set in a 3-12 reps.
Am I doing it right ?
TiraMisu lift heavy but maintain form, if you’re shaking on the 3rd set after 4 reps put the weight down
Did clustered sets today but low weight .. it’s more like supersets I guess . Cause I did different Groups / arms / cables machine
It all depends
Can you do a video on the benefits of cold vs hot shower, and their advantages and disadvantages respectively.
Those 1RM percentages seem low to me. The way I've calculated it, at least for my own workouts, regular 8 rep sets are done with 80% of 1RM. 70% of 1RM is for 12 rep sets.
make a video about battle ropes
It depends
I tried joining your discord server but 5 minutes later the banned me. I don't know why... :/
The server is garbage anyway
Does it depend, if I rest 2 to 5 years?
Great Content Ideas! But I wouldn't be surprised if your numbers re Cluster Set adaptation are completely off. As a matter of fact clustering in the way you've described is best when acquiring preexisting strength that you haven't figured out how to tap into yet. Too actually build strength you'd want to employee a calculus of 90%Max90% +2 singles or 90%Max80%+2 doubles.
nice¡¡..just today made some cluster sets on bench press.. its nice to know im doing it fine¡¡ :P
Iam underweight but I have belly fat,when I wear my dress my body look like normal but my stomach pulls the buttons out pls tell me the solution
At the end though, it depends
I think Cluster sets are the best, but only if you load heavy.
Make a video about protein brands!
Hey picture fit the give away is over.Who is the winner.I have also logged in.My name is Venu gopala.I have done all the 46 entries. THX
iT DePenDs
I rest between the last rep because I'm scared I won't complete it lol.
Omarisuf brought us here
Please help!
I need a new workout plan for gaining muscle. I’ve been doing this for about 5 months now and i think its time to find a new plan! Can someone please message me a link or just a text of a good workoutplan for gaing building muscle?
Squat 3x5
Benchpress 3x5
Pendlay Rows 3x5
Reverseflyes 3x5
Calf raises 2x10/Dumbell skullchruser 2x10
Workout B
Front squat 3x5
Overhead press 3x5
Romanian deadlift 3x8
Pull-ups 3x5
Situps 2x15/bicepcurls 2x10 superset
Take a look at Barbell Medicine. It's powerlifting, but you can add the calf raises, curls, and pull-ups. You'll gain knowledge in periodization and progression models.
No one:
Picture fit: iT dEpEnDs
I usually rest 2 hours in average between sets.
Barbel in bedroom.
Hahaha
I think nowadays kids just train whats in fashion rather what actualy works
it definitely depends
This is what we mostly do in CrossFit when we do some metcons...like «Grace» or «Isabel» its good to break 30 clean and jerks or snatches then to go all 30 unbroken...just an example...
PictureFit, do you workout?
First! Finally!! Also I love your vids!
2 reps at 90% RM then rest for 20 seconds? WTF.
jeff Nippard says rest 2-3 minutes between sets...
This is rest between reps
@@MH-uo5ts they said 60 sec between sets which is way too low if you work with any intensity
Resting between reps? That's just makes it another set with fewer reps
To save you time: It depends.
Wait a minute. Are you the same dude from the FarFromAverage channel? Same voice going on.
Next video: "what's 1+1?"
Well...
...it depends.
It can be 11 and 2 in the same time
888k subs. ♥️
Interesting
I thing resting between sets is good.
Unnecessary information.
4 minutes of my time wasted
basically do whatever you feel right for your body