@@наномасюнисынок No, they go to the gym to build muscle and strength. You build endurance by doing cardio, not lifting weights. You can train for more force-capacity over short periods of time, which is what rowers do. They train with high weights and high reps. Think 405 squats for a set of 15.
It's gym class nonsense. Then you'll have boomers that don't know tf they're talking about telling you you're lazy if you rest 5 minutes to rep a weight they never touched.
No. If your practicing for a fight your gonna be going all the time and not have 30 seconds to stop. Unless your doing round fighting, but a real confrontation doesn’t have 30 second breaks, your break is when your done fighting
Thanks for that explanation. I superset an unrelated muscle, then do mobility, then go again. It feels good and despite never actually resting I don't feel over fatigued. Now I umderstand why.
The body uses multiple different systems. ATP isn't the only one. You can look it up. 3 minutes is ideal for strength but 60-90 seconds is ideal for hypertrophy.
@@IridescentW yeah, I should of said regarding power and strength If you want to get stronger and make significant progress, rest for at least 3 minutes between working sets, ideally sat down
Correct! I ran track in college, and when we transitioned from our aerobic conditioning work to our anaerobic sprint work, our rest between reps increased from 90 seconds to 3-4 minutes because the increased intensity of the work during the reps required ATP in order to complete them, so our rest had to increase to allow for the recovery of ATP so that it could be used during the next rep.
I rest long enough to get my breathing back under control. Without that, each set is going to be much harder. So during my rest i focus on my breathing. Most others take long breaks now because they're scrolling their phones
Learned this the hard way when training for handstands After going from 2m, to 2.5m, and then 3m My performance drastically improved Even more so when resting for 5m between sets of weighted chin ups
It really depends on the exercise. If I'm squatting or deadlifting big weight I usually take at least 5 minutes of rest in between sets. Your back will thank you for it. Most other exercises I take between 2 and 5 minutes with the exception of isolation exercises like bicep curls.
I also like (at least for strength/hypertrophy) for rest times was on a video I think Sean Nalewanyj put out where he basically said go when you feel ready to do the next set. Sometimes, for reasons beyond control, the hypothetical 2nd set of 4 may take more energy than the 3rd set. Listen to your body! ...That being said usually the body will be ready to go by 3 minute marker but if your body is sending NO messages, listen and wait.
I tend to wait until my heartrate drops significantly. For complex exercises like squats and deadlift it takes over a minute, for simpler ones like side raises it's more like 30 seconds
"you should rest less about 90 seconds" is yet another bodybuilding make believes, there are a lot of things the just say without any reason, if you are familiar with sports science and human biology, it just doesn't make sense, that's not how recovery works and not how muscle hypertrophy works, if you rest very short, you will get better at resting short, you will not be however stronger or bulkier.
I have to rest for a really long time between sets, otherwise my next set is just shitty. Most I do is 10 minutes between heavy singles and 8 minutes between heavy deadlifts, least I do is 30-40 seconds when training calves. For most exercises the standard for me is 3 minutes. So it's really up to preference
I take like 2-3 hours to workout completely 😅 I do circuit supersets alternating between muscle groups with minimal rest between sets. (My legs are getting rested while I'm doing bench press for example) every other day I do this.
When I go for strength (3-5 rep range heavy weight) I do 2.5-3 min rest. Hypertrophy (8-12 reps moderate-low end heavy weight) 1-1.5 rest Endurance (14-20 reps light moderate weight) 30-60 rest depending on weight used in sets and the exercises performed.
My breaks are usually 6-9 minutes. Shorter breaks fatigue me. For me i dont lose out on time. My workout takes 4 hours, but during my breaks i will have learned some Japanese and done all the daily quests in my games. This leaves me a lot of free time to do stuff at home.
currently injured but in less than a year of strength training i got to 250lb bench, 265 squat & 365 for 3 on deadlift @200-210BW. my ankle/hip mobility is really bad so i never pushed too hard for PRs on squat.
The goal defines the process and that should be it. Most people even don’t know what they are capable of. And yes,the cortisol/testosterone level during gym time is important,not to overspend time in the gym. And I see nowadays the most overlooked phase, the rest. Don’t underestimate the power of free days/weeks in a mesocycle.
What do you mean testosterone level during gym time? Do you think it decreases from exercising? And what does cortisol have to do with it? It also doesn't change in the gym
@@wojciechsawicki4733 if you are juiced,than I suppose it doesn’t matter (I have never been on juice). But workout by itself is a stress to body,so yeah,cortisol raises at workout and testosterone:cortisol levels ratios are not optimal after about 90minutes in the gym. Two stress hormones Adrenaline and Cortisol prepares body for higher energetic output. The best part is that insulin production can be turned down with central sympatoadrenal mechanism (but that is another story).
Didn't mention but research does show 5+ minute rests start to degrade performance. You're fine up to 4 but longer rests are probably causing you to perform below maximum and reduce hypertrophy.
How about combining days with low rest rate and days with long rest rate, sometimes I’m there for hour and a half, sometimes 40 mins.. the 40 min low rest between sets feel like a nice pump and have more energy after, that one feels nice
Try to shorten your rest to only 30s to a min for 3 weeks and then after that period of training train normal again and see the gains and improved recovery
You'd have to use lighter weights and hence get less stimulus, so you wouldn't make any gains unless you increase volume. There is a reason a grueling compound set will wreck you for 3-5 minutes minmum and that type of training is what you need if you're a powerlifter or weightlifter.
I kind of avoid going to the gym for this reason because I cant see myself resting for 2 min like I want for each set. I feel like people would get pissed.
In most exercises I rest 20 seconds in between sets, I use a combination of myoreps, drop sets and cluster sets, it achieves hypertrophy quite well according to a study I saw on Dr. Milo Wolf channel in which short rest times are fine compared to longer rest periods as long as the total amount of reps is equated, I don't care about olympic lifts or powerlifting so it works great for me because I save a lot of time. It also has a double time saving effect: -You save time because the rest periods are shorter -You save time because you need to do less reps to approach failure because you are weak due to resting so little. After you can't even get 5 reps you finish that cluster of sets, you rest for 1 minute and do another cluster, if the weight is too much for 5 reps you just do a drop set, then rest for 1 minute and start another cluster of sets, it has been working amazingly well for me, doing 12 sets of lateral raises takes me 9 minutes.
Sufficient and optimal are two different things and when people are talking about those really short workouts they are often programming in more sessions and less types of exercise per session. They may even do multiple sessions in the same day, only doing one significant lift in the first session with maximum effort and then accessory work in the evening, four to five times a week. That may be optimal, but it's probably not very practical unless you work and or live really close to where you work out (for example, you do a morning workout and then do another on your way home)
Yes, especially if it targets an unrelated muscle group (like bicep curls and tricep extensions). But it's probably not gonna work for heavy compounds (like squats and RDLs)
People do it man. Its a guy that uses the squat cage to do bench and doesnt even utilize the safety rails. He’ll be there for over an hour between his warming up and his numerous sets of doubles and singles. I guess whatever works for him. I just make sure i dont do legs on that day.
My bench max is 390. When I switched to 5 sets of 15 with 90 sec rest, my work sets went all the way down to 135. But I’ve never been bigger in my life due to the change.
That's cap, you can bench almost 4pl8 but if you switch to volume you can only do 1pl8 ? I do 10x1pl8 for warm-up with 2 pauses and just so i can prime the mind muscle connection. Something tells me that 390 aint legit.
I like to rest 1 to 2 years in between sets. The number on the scale has been going up so I’ve been making good gains.
😂
Keep up the good work!
Making that sweet adipose hypertrophy. We're all gonna make it!
Your gym membership has probably been your best life decision up until this point of your life
👍😎
I rest just as much as I need to complete the next set with good form
That's it right there
But if you're trying to build endurance.. maybe strip the weight so you've got your form back after 30 sec
@@camkartaschew5723 Who goes to the gym to build endurance?
@@iliketoast-q9bspecial forces, firefighters and astronauts? Idk
@@наномасюнисынок No, they go to the gym to build muscle and strength. You build endurance by doing cardio, not lifting weights. You can train for more force-capacity over short periods of time, which is what rowers do. They train with high weights and high reps. Think 405 squats for a set of 15.
honestly, as someone whos been misinformed and thought the normal amount of rest was 30 seconds for EVERY exercise, this helps.
Only time i did short breaks like that was doing bodypump.
It's gym class nonsense. Then you'll have boomers that don't know tf they're talking about telling you you're lazy if you rest 5 minutes to rep a weight they never touched.
No. If your practicing for a fight your gonna be going all the time and not have 30 seconds to stop. Unless your doing round fighting, but a real confrontation doesn’t have 30 second breaks, your break is when your done fighting
I don't count seconds. I just wait for my heatbeat to get normal. 😅
I feel best supersetting an unrelated muscle followed by mobility work then repeat. Dunno if studies support this, but works for me.
5 min best for me even for bodybuilding because in order to gain size you need to gain strength they go together
I usually rest 3 min for compoud lifts (multiple muscles being worked) and 2 minutes for isolation lifts ( a signle muscle being worked)
Thats what all studies since 2016 ha e shown is the right option... Idk how he didnt mention that in the vid
Have*
@@paupajares9678yeah I was really surprised by that too, he doesn't seem to have a strong opinion on it
Was taught that ATP takes 3 minutes to replenish therefore rest for a minimum of minutes to recover properly
Thanks for that explanation. I superset an unrelated muscle, then do mobility, then go again. It feels good and despite never actually resting I don't feel over fatigued. Now I umderstand why.
The body uses multiple different systems. ATP isn't the only one. You can look it up. 3 minutes is ideal for strength but 60-90 seconds is ideal for hypertrophy.
@@IridescentW yeah, I should of said regarding power and strength
If you want to get stronger and make significant progress, rest for at least 3 minutes between working sets, ideally sat down
Correct!
I ran track in college, and when we transitioned from our aerobic conditioning work to our anaerobic sprint work, our rest between reps increased from 90 seconds to 3-4 minutes because the increased intensity of the work during the reps required ATP in order to complete them, so our rest had to increase to allow for the recovery of ATP so that it could be used during the next rep.
@@IridescentW 60-90 seconds is not ideal for hypertrophy
Supersets FTW. Rest one while you work the other
I rest long enough to get my breathing back under control. Without that, each set is going to be much harder. So during my rest i focus on my breathing. Most others take long breaks now because they're scrolling their phones
I play games during my breaks.
Same
Ugh the phone scrollers😑
The most underrated channel on TH-cam.
Learned this the hard way when training for handstands
After going from 2m, to 2.5m, and then 3m
My performance drastically improved
Even more so when resting for 5m between sets of weighted chin ups
Commenting early on a video and seeing 7 of 8 comments are bots tells me youtube is in a state of disrepair
How can you tell?
It's been adjusted to rig political elections
It really depends on the exercise. If I'm squatting or deadlifting big weight I usually take at least 5 minutes of rest in between sets. Your back will thank you for it. Most other exercises I take between 2 and 5 minutes with the exception of isolation exercises like bicep curls.
I also like (at least for strength/hypertrophy) for rest times was on a video I think Sean Nalewanyj put out where he basically said go when you feel ready to do the next set. Sometimes, for reasons beyond control, the hypothetical 2nd set of 4 may take more energy than the 3rd set. Listen to your body!
...That being said usually the body will be ready to go by 3 minute marker but if your body is sending NO messages, listen and wait.
Luke Shaw got jacked
I tend to wait until my heartrate drops significantly. For complex exercises like squats and deadlift it takes over a minute, for simpler ones like side raises it's more like 30 seconds
Resting 5-8 minutes keeping you big as hell
Just listen to your body thats how you know how much rest you need
"you should rest less about 90 seconds" is yet another bodybuilding make believes, there are a lot of things the just say without any reason, if you are familiar with sports science and human biology, it just doesn't make sense, that's not how recovery works and not how muscle hypertrophy works, if you rest very short, you will get better at resting short, you will not be however stronger or bulkier.
I rest less than 90 seconds and I got stronger and bulkier...everyone is different
I have to rest for a really long time between sets, otherwise my next set is just shitty. Most I do is 10 minutes between heavy singles and 8 minutes between heavy deadlifts, least I do is 30-40 seconds when training calves. For most exercises the standard for me is 3 minutes. So it's really up to preference
Ive always heard, dont let your last set impede your next one
I take like 2-3 hours to workout completely 😅 I do circuit supersets alternating between muscle groups with minimal rest between sets. (My legs are getting rested while I'm doing bench press for example) every other day I do this.
When I go for strength (3-5 rep range heavy weight) I do 2.5-3 min rest.
Hypertrophy (8-12 reps moderate-low end heavy weight) 1-1.5 rest
Endurance (14-20 reps light moderate weight) 30-60 rest depending on weight used in sets and the exercises performed.
Honestly if you can lift again before 5 minutes, then you weren’t lifting heavy enough to gain strength.
My breaks are usually 6-9 minutes. Shorter breaks fatigue me. For me i dont lose out on time. My workout takes 4 hours, but during my breaks i will have learned some Japanese and done all the daily quests in my games. This leaves me a lot of free time to do stuff at home.
do you have some time to do crosswords? heard they're pretty good for the brain
Thanks, this one is more informational
I have found I feel fresh before most sets with 3min rest between power cleans
The amount of bots for early comments are crazy
arbitrarily resting 5+ minutes for "strength" is asinine.
How much do you bench, squat and deadlift?
currently injured but in less than a year of strength training i got to 250lb bench, 265 squat & 365 for 3 on deadlift @200-210BW. my ankle/hip mobility is really bad so i never pushed too hard for PRs on squat.
The goal defines the process and that should be it. Most people even don’t know what they are capable of. And yes,the cortisol/testosterone level during gym time is important,not to overspend time in the gym. And I see nowadays the most overlooked phase, the rest. Don’t underestimate the power of free days/weeks in a mesocycle.
What do you mean testosterone level during gym time? Do you think it decreases from exercising? And what does cortisol have to do with it? It also doesn't change in the gym
@@wojciechsawicki4733 if you are juiced,than I suppose it doesn’t matter (I have never been on juice). But workout by itself is a stress to body,so yeah,cortisol raises at workout and testosterone:cortisol levels ratios are not optimal after about 90minutes in the gym.
Two stress hormones Adrenaline and Cortisol prepares body for higher energetic output. The best part is that insulin production can be turned down with central sympatoadrenal mechanism (but that is another story).
Didn't mention but research does show 5+ minute rests start to degrade performance. You're fine up to 4 but longer rests are probably causing you to perform below maximum and reduce hypertrophy.
How about combining days with low rest rate and days with long rest rate, sometimes I’m there for hour and a half, sometimes 40 mins.. the 40 min low rest between sets feel like a nice pump and have more energy after, that one feels nice
I'll just take a nap between each set 🧠
Share these articles, please!
Renember guys, id youre breathing like crazy and still feel weak, YOU AINT DONE RESTING
Any tips on forearm pains after gripping for pull-ups and other pulling exercises?
Get straps and train your grip specifically. Or learn how to hook grip for deadlifts
Rested only for two minutes, not only rested. 🙂
Gold 🌟
Try to shorten your rest to only 30s to a min for 3 weeks and then after that period of training train normal again and see the gains and improved recovery
You'd have to use lighter weights and hence get less stimulus, so you wouldn't make any gains unless you increase volume. There is a reason a grueling compound set will wreck you for 3-5 minutes minmum and that type of training is what you need if you're a powerlifter or weightlifter.
@@iliketoast-q9b ofc you need to increase volume
Try it out and see what will happen after those three weeks
You wont regret it :)
You don't need to do that tbh unless you really hate studies
So,is it okay if I do the exercise of some other muscle part during the rest period? Or will it hamper in some way
In my opinion that’ll keep your heart rate up which probably helps to burn more calories and increase metabolism if that’s your goal.
@@D33Z888z that's what I want
I kind of avoid going to the gym for this reason because I cant see myself resting for 2 min like I want for each set. I feel like people would get pissed.
@ThirdDimensionalBeing lol that's kinda dumb.
Just do antagonist supersets it saves your time
don't worry about that, you should rest what is necessary
@@josuesilva9409 it won't make your time using the bench any shorter though, which is what this person is worried about.
Trust me they wouldn't. If they really don't have time to wait they'll ask you to work in, but usually they just use other equipment in that time
So we’re not supposed to do snatches for reps on ESPN 2?
This is a recommendation not a rule.
In most exercises I rest 20 seconds in between sets, I use a combination of myoreps, drop sets and cluster sets, it achieves hypertrophy quite well according to a study I saw on Dr. Milo Wolf channel in which short rest times are fine compared to longer rest periods as long as the total amount of reps is equated, I don't care about olympic lifts or powerlifting so it works great for me because I save a lot of time.
It also has a double time saving effect:
-You save time because the rest periods are shorter
-You save time because you need to do less reps to approach failure because you are weak due to resting so little.
After you can't even get 5 reps you finish that cluster of sets, you rest for 1 minute and do another cluster, if the weight is too much for 5 reps you just do a drop set, then rest for 1 minute and start another cluster of sets, it has been working amazingly well for me, doing 12 sets of lateral raises takes me 9 minutes.
I am trying to lose weight and gain muscle.....should I rest for a minute or less?
So where does this fit in with the idea that a 20-30 minute workout is sufficient?
Sufficient and optimal are two different things and when people are talking about those really short workouts they are often programming in more sessions and less types of exercise per session. They may even do multiple sessions in the same day, only doing one significant lift in the first session with maximum effort and then accessory work in the evening, four to five times a week. That may be optimal, but it's probably not very practical unless you work and or live really close to where you work out (for example, you do a morning workout and then do another on your way home)
5 minutes is just not enough when you get into the advanced level strength of compound lifts.
Listen to Mitchell Hopper WSM
Can you do a video on starfishing pls 🙏🏽
I always rest between 2 - 3 min.
Please stop telling people to rest this long it’s already a pandemic
But is doing an other exercice/muscule group during set can be considered as rest or not ? 🤔
Yes, especially if it targets an unrelated muscle group (like bicep curls and tricep extensions). But it's probably not gonna work for heavy compounds (like squats and RDLs)
30 s - 1,5 min for hypertrophy. Try to rest that short after set of RDL's.
When you see the graph starts at power output of 2500, you realise the difference is actually marginal!
Where is that articles about the rest? Someone can pass me the sources?
Who's the first guy??
Gavin Adin
i purely train for size and i rest 3min on everything even on arms, resting less i cant use the same weights and feel fatigued
Let me know what gym they use so I can avoid it.
Imagine using the gym bench for 30 mins just for 4 sets
That's not even bad unless you're in a tiny gym that only has one or two benches.
that’s why they have bigger gyms with more benches that they go to
I pay a lot of money to go to the gym. If I need 30 min for 4 sets to get gains, then that’s what I’ll take.
People do it man. Its a guy that uses the squat cage to do bench and doesnt even utilize the safety rails. He’ll be there for over an hour between his warming up and his numerous sets of doubles and singles. I guess whatever works for him. I just make sure i dont do legs on that day.
You can take turns with other people
I think i rwst longer than 5 minutes... lol
My bench max is 390. When I switched to 5 sets of 15 with 90 sec rest, my work sets went all the way down to 135. But I’ve never been bigger in my life due to the change.
That's cap, you can bench almost 4pl8 but if you switch to volume you can only do 1pl8 ? I do 10x1pl8 for warm-up with 2 pauses and just so i can prime the mind muscle connection. Something tells me that 390 aint legit.
@@chumbucket6184 I did 375 on my channel a year ago hater. Check the vid. I’m VERY fast twitch. Had poor muscular endurance my entire life.
The truth about Androgenic Anabolic Steroids 🤣. As your muscles get bigger, your brain gets smaller. 🧠
It's however long it takes you to get your phone out, scroll social media, and get bored
Glorious Klokov.
You have no size or strength bro. Sit this one out
Idk bro. He just posted a 225 overhead squat with a 10 second rep.. that seems pretty strong to me.
@@orlanskimer yah I know I was just trolling
That man is like 5’6
Why is that relevant?