SHORT vs LONG Rest Intervals for Muscle Hypertrophy (33 Studies)
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- How long should you rest between sets to maximize muscle hypertrophy? Are short rests or long rests better? In this video, I go over the current research with the aim of answering these questions.
0:00 Intro
1:52 Short vs Long Rest for Compound Exercises
9:18 Short vs Long rest for Isolation Exercises
15:08 Volume Load & Central Fatigue
27:30 Influence of Sex + Strength Levels on Rest Intervals
32:24 Influence of Aging on Rest Intervals
36:46 Decreasing Rest Intervals Overtime
Music:
1) Nymano - night walk chll.to/944ff493
2) L'Indécis - Soulful chll.to/64a098ba
/ nymano
/ lindecis
References:
1) Kraemer et al. (1987) - pubmed.ncbi.nlm.nih.gov/3667019/ (bodybuilders and powerlifters rest interval)
2) Kraemer et al. (1990) - pubmed.ncbi.nlm.nih.gov/2262468/ (acute hormonal responses to various rest intervals)
3) Fink et al. (2017) - pubmed.ncbi.nlm.nih.gov/29172...
Research on compound exercises and rest intervals:
4) Longo et al. (2020) - journals.lww.com/nsca-jscr/Ab...
5) Schoenfeld et al. (2016) - pubmed.ncbi.nlm.nih.gov/26605...
6) Buresh et al. (2009) - pubmed.ncbi.nlm.nih.gov/19077...
7) Fink et al. (2017) - pubmed.ncbi.nlm.nih.gov/27984... (squat and bench press at 40%1RM)
8) Schoenfeld et al. (2017) - pubmed.ncbi.nlm.nih.gov/28834... (rep range meta-analysis)
9) Villanueva et al. (2015) - pubmed.ncbi.nlm.nih.gov/25294...
10) Ahtiainen et al. (2005) - pubmed.ncbi.nlm.nih.gov/16095...
Research on isolation exercises and rest intervals:
11) Fink et al. (2006) - pubmed.ncbi.nlm.nih.gov/28032...
12) Okazi et al. (2018) - pubmed.ncbi.nlm.nih.gov/28532...
13) Schoenfeld et al. (2016) - pubmed.ncbi.nlm.nih.gov/27433... (weekly sets and muscle growth)
14) Fink et al. (2018) - pubmed.ncbi.nlm.nih.gov/28474... (drop set study)
Central fatigue:
Chris Beardsleys's article - / do-short-rest-periods-...
Eric Helms's article - 3dmusclejourney.com/rest-pause/
15) Upper and lower motor neurons www.ncbi.nlm.nih.gov/books/NB...
16) Taylor et al. (2017) - www.ncbi.nlm.nih.gov/pmc/arti... (mechanisms behind central fatigue during exercise)
17) Group III and group IV afferent properties - www.ncbi.nlm.nih.gov/books/NB...
18) Rossman et al. (2014) - www.ncbi.nlm.nih.gov/pmc/arti... (more muscle mass = more central fatigue?)
19) Weavil et al. (2019) - www.ncbi.nlm.nih.gov/pmc/arti...
20) Kennedy et al. (2015) - journals.physiology.org/doi/f... (2 minute maximum voluntary contraction of the quadriceps)
21) Kennedy et al. (2014) - pubmed.ncbi.nlm.nih.gov/24356... (2 minute maximum voluntary contraction of the adductor pollicis)
22) Todd et al. (2005) - physoc.onlinelibrary.wiley.co... (2 minute maximum voluntary contraction of the elbow flexors)
23) Zghal et al. (2005) - pubmed.ncbi.nlm.nih.gov/25681... (33 minutes maximum voluntary contraction of the quadriceps)
24) Sogaard et al. (2006) - pubmed.ncbi.nlm.nih.gov/16556... (43 minutes maximum voluntary contraction of the elbow flexors)
25) Smith et al. (2007) - journals.physiology.org/doi/f... (70 minutes maximum voluntary contraction of the elbow flexors)
Influence of sex + strength levels on rest intervals:
26) Ratamess et al. (2002) - pubmed.ncbi.nlm.nih.gov/22561...
27) Ratamess et al. (2010) - journals.lww.com/nsca-jscr/Ab...
28) Ratamess et al. (2012) - journals.lww.com/nsca-jscr/Fu...
29) Ratamess et al. (2011) - journals.lww.com/nsca-jscr/Ab...
30) Fulco et al. (2009) - pubmed.ncbi.nlm.nih.gov/10606...
31) Hunter et al. (2014) - pubmed.ncbi.nlm.nih.gov/24433...
Influence of age on rest intervals:
32) Theou et al. (2008) - pubmed.ncbi.nlm.nih.gov/18841...
33) Bottaro et al. (2010) - pubmed.ncbi.nlm.nih.gov/19885...
34) Grgic and Schoenfeld - www.researchgate.net/publicat... ((decrease in type 2 fibers with aging and increase in type 1 fiber proportion)
Decreasing rest intervals overtime:
35) De Souza et al. - pubmed.ncbi.nlm.nih.gov/20543... - กีฬา
Appreciate the attention to detail and thorough summary!
Oh wow, this was unexpected haha! Awesome to see you stumbled across this video, thank you for the kind words! Your videos are some of the best our there for calisthenics. Back when I first started out training, I remember finding your videos on pull-ups extremely helpful :)
Why don't u make a vid about rest intervals bro and reference his vid, pretty sure it would help him out alot.
Timestamps:
0:00 Intro
1:52 Short vs Long Rest for Compound Exercises
9:18 Short vs Long rest for Isolation Exercises
15:08 Volume Load & Central Fatigue
27:30 Influence of Sex + Strength Levels on Rest Intervals
32:24 Influence of Aging on Rest Intervals
36:46 Decreasing Rest Intervals Overtime
Hope the video was valuable and helpful in some form! :)
Definitely gives me something to think about, I always thought shorter rest was better for hypertrophy, but I'm gonna have to change that up now (for my compound exercises at least)! Thanks for a great vid and making it so easy to understand!
No problem! thank you for your support! happy new year :)
Something I've been thinking about a lot lately. I can go heavier and do more reps if I give myself extra time to rest or I can drop the weight, do less reps, but take short rests. This summary is just what I need.
Great to hear! Thank you for checking out the video :)
Your content is absolutely amazing, this is some of the top tier content that exists for fitness information on youtube for weightlifting specific knowledge.
Thank you my friend, that's very kind of you!
Central and peripheral fatigue was my area of interest during my physiology masters, and I started to get really excited at 21:35. It was a nice blast to the past! I did my masters on the development of central and peripheral fatigue during the 3 minute all out test. This was done with MVC's, EMG measurements etc. Its really interesting to see the central fatigue hypotheses application to weight training and gives me ideas for what to study when I do my PhD ;)
Oh that's awesome to hear, thank YOU for sharing this!
I love your videos please don’t stop it’s very informative
Thank you for your kind words, I'll keep trying my best to produce videos :)
I was quite familiar with most of the studies. After watching this, it looks like I overlooked some concepts! Hope your channel grows, you guys deserve more views, likes, and subscribers!
Thank YOU my friend!
I think your approach to hypertrophy is incredible. In the gym, and even on TH-cam everyone argues how many rest, sets, reps, .. are optimal. Most people just repeat what they are told and then they are so stubborn. However, I find it hard to disagree with science. But I also think lots of studies are very unfortunate with a low amount of participants or not measuring data precisely.
Thank you.
Thank you for your kind words! Yeah, science is great, but like you nicely said, there are limitations like low particpants and not precise measures :)
This is a blimmin excellent presentation mate, really good bud and you've put heaps of work into it, when the heck are you getting your PH.D, analytical, thorough, well done man, thank you for this!
Wow, thank you for the extermely kind words, they mean a lot to me! :)
How do u not have more views? This channel is gonna blow up some day
Thank you :) I appeciate the kind words!
Would be interesting an analysis about doing different compound exercises that involve different muscle groups between sets, for example: Doing one set of bench press, later (during the rest time) doing one set of squat, then doing another set of bench press and repeat. The main goal is trying to keep the rest time between the same muscle group sets at least 2.5 min apart.
Btw, very nice video, pretty informative as always :)
Thank you for your kind words :)
Your suggestion somewhat relates to super sets.
There is research (www.sci-hub.se/10.1519/JSC.0000000000002179) showing that supersetting squats with the bench press (set of squat immediately followed by a set of bench pressing, then a rest interval) results in decreased velocity and power production on the bench press compared to performing the bench press alone. This points towards the squat interfering with bench press performance when performed in a close time frame. This may potentially negatively impact hypertrohy outcomes (though future research would be needed to confirm this).
Now, I think this could be the case with supersetting other compound exercises , except for antagonist-agonist supersets (which superset exercises that train opposing muscle groups, like supersetting a barbell row with the bench press). There is research (www.researchgate.net/publication/279164429_Volume_Load_and_Neuromuscular_Fatigue_During_an_Acute_Bout_of_Agonist-antagonist_Paired-set_Versus_Traditional-set_Training) demonstrating antagonist-agonist supersets do not negatively impact peformance on either exercise (it actually slightly increased performance), which would probably indicate muscle growth would not be harmed.
At some point, I'll make a video on supersets covering these ideas and research.
Great video thank you
Great to hear, no problem!
Excellent information in this video again! Every time, there is a conclusion that seems incomplete in some paper cited, you always point that and when possible find another one that controls for the missing piece, and even makes me realize there are other missing pieces I haven't even considered.
It always bothers me when people pretend that longer rest is better than shorter rest by citing articles that control for the volume, while the point of taking shorter rest is usually to add volume (for compound). I mean they are literally comparing 40 min training with 1h training, so it should not be surprising that the variable they try to control in the 1-hour training tend to make better results. I was always wondering what training method was really superior for the same training period and I'm glad you show studies that concludes it does not seem to matter (by adding 1 or 2 sets for the shorter rest programs). Great hypotheses about the slow twitch muscle fibers also. I think we could add another one, weaker people tend train further away from their true limits. I'm not just talking about underestimating one's own limit, but about pumping (I don't know if the term is right but I think you'll get the idea) yourself about telling yourself this is important to lift that heavy weight mentality instead of "I'll do my best and hope it's not too hard". If I don't "pump" myself and get a bit mad, I'll probably lose 10% of my weight right away, but it's also gonna be easier to recuperate because it's less weight. Maybe a better concrete example would be if I train while laughing I'm gonna be way weaker when I reach failure, yet it's still failure from that "attitude". If I'm training like someone wants to put my family in danger and I need to protect them, I'll probably add 5 reps to any of my sets, but those are probably gonna create more fatigue. So long story short aside from the fast-slow twitch fibers ratio, the attitude when reaching failure might be another variable that could impact the time needed for a rest.
Thank you, and I think you make some really great points. I really like that idea of achieving failure under a certain attitude. Indeed, pumping yourself up will likey help you achieve more, while laughing or just simply hoping it's not too hard will not. Thank you for your awesome comment!
I would be interested in hearing your take on calculating energy expenditure during a bout of resistance training.
But overall great work on your videos! ☺
Thank you my friend, it's not something I've looked into yet, but I recall seeing this thread on twitter (by someone who's very good at looking at the science research) exploring it, check it out if you like: twitter.com/GregNuckols/status/1544825593979617281
Dude your channel be blowing up in a year
I appreciate that, thank you :)
I think the reason compound movements require longer rest times is because of the cardio. If I'm doing a compound exercise I need more than 60 seconds to recover and get back to a reasonable breathing before i do another set.
On an Isolation exercise it taxes my cardio much less. I'm not stepping off a preacher bench after bicep curls puffed. I could probably step back onto the preacher bench much more quickly.
If you think about some of our other data it also makes sense. The idea of gradually reducing the time between sets is just a form of training your cardio.
There was a study 3 days ago that has proven this all incorrect and inept. Good thing there was a study yesterday proving this summary better than before 👍
Can you make a video about lat hypertrophy. Pull ups vs pulldowns vs rows etc. Best channel in the world btw. !
Thank you dude, and yes, I plan to make videos on this!
Hope you'll get 1 million followers soon
Thank you :)
Thank you for the upload Brother! You are not specific enough regarding the type of hypertrophy manifested through the various training protocols. Sarcoplasmic & Myofibrillar hypertrophy are two very different & specific types of hypertrophy with unique benefits that do complement within reason in specific situations e.g. elasticity & stretch reflex training. Through my experience & scientific understanding of the human organism: longer rest periods (>5min) after maximal effort training induces MYOFIBRILLAR Hypertrophy: whereas shorter rest periods (
'One to two reps @30% 1 rep max'? How does that stimulate myofibrillar hypertrophy?
As an older guy, I started off doing circuit training, doing a routine of 7-8 different push/pull/lower body/core exercises (one set each round) for three rounds. So it would be like 10-`12 minutes between sets. I was worried that I wasn't getting full hypertrophy, so I started conventional 3 sets on each with 90 seconds between. My body didn't seem to like the shorter rest periods. Especially for compound movements like pull-ups and dumbbell chest presses.
Great work, man. You really are a wonderful resesrcher and flawless explainer. I have a question: does resting longer have the same benefits if during the rest Interval for a muscle or a group the subject works another muscle or ora group?. I.e. training push ups and, in the rest interval, working pull ups or squat. Meaning, you use resting interval to keep training to save time.
Thank YOU so much for the kind words.
What you describing (performing other exercises in between sets) is likely perfectly fine! It may be best to perform non-related and not super taxing exercises though. For example, bench press with barbell row in between is likely great, but bench press with squats in between may not be the best as squats can be quite fatiuging and it may limit performance on bench press via systemic fatigue. Hope this makes sense and is clear, let me know if you have other questions :)
@@HouseofHypertrophy I was a little worried because I do that since I don't have much time to have resting intervals that long, so I started working smaller or opposite muscles in between sets. I'll look forward to learn how the systemic fatigue works. Thanks man!! I've learned a lot from You.
Great video, as always!
I wonder if doing another (different) exercise during you rest intervall affects hypertrophy.
For example I do 1 set bench press, then 1 set chin ups. Between the bench press sets I have 3 minutes of rest, which is split up in 1.5 minutes after the first bench press and then 1.5 minutes after the chin up set.
Do you have any insight on that?
Thank you!
There's two potentially relevant areas of research that somewhat addresses your question:
Firstly, using antanogistic-agonistic supersets, with these exercises performed back to back, seems to be perfectly fine for strength and hypertrophy gains (it does not appear to produce worse results compared to using normal sets, here are the references: bit.ly/3Ayf92i + link.springer.com/article/10.1007/s42978-020-00092-z). Just in case you're unaware, an antagonistic-agonist superset is where you train two exercises that train opposing muscle groups back to back. For instance, you may perform one set on the barbell bent over row, and then immediately go on to perform one set on the barbell bench press (to collectively produce one superset), and then rest before performing that superset however many times you like (let's say 3 supersets are performed in total for this example). Doing that seems to be similarly effective to performing 3 sets of barbell bent over rows, and then 3 sets of barbell bench presses (i.e. normal sets).
Another area is the circuit training research (which is only one study: pubmed.ncbi.nlm.nih.gov/21659889/): they either had subjects perform normal sets (like 3 sets on the leg curl followed by 3 sets on the bench press, etc.) or had them use a circuit format (where they did one set on a leg curl, rested for 35 seconds and then performed 1 set on the bench press, etc. - with multiple rounds to produce simlar total sets performed for each exercise to the subjects performing normal sets). Ultimately, one-rep max gains on the bench press and half squat were similar between both groups, and increases in lean mass were similar between both groups, suggesting both methods are similarly effective. However, it's worth noting lean mass (measured via dexa) isn't the best measure of muscle growth, so this is a limitation.
Hope this helps, let me know if anything's unclear :)
@@HouseofHypertrophy Wow! Once again, I‘m astonished by your knowledge about the science behind weight training. Thank you so much for your answer and for citing your sources!
Keep up the good work! Your channel is by far the most informative out there!
I think the rest and intensity is the key philological that trigers the growth mechanism is Ower body's so good studies but I think there is not a simple meaning of gaining muscle the body triggers after volume or loads to build a defensive to wot you have done = intensity in any manner thanks for the studies also and the work you put in 😀😃
So this is what is probably best:
- Long rest between sets with compound exercises, going for max. intensity and volume
- Short rest between sets with isolated muscle groups, with optionally doing dropsets.
Always max. intensity and to failure
I think that is congruent with my experience so far...
Great summary!
Maintaining rest intervals over weeks to overload progressively is better than decreasing rest intervals that may compromise ur progressive overload
Shorter rest =more intensity
Longer rest = more volume, heavier loads
Both are important for hypertrophy
So I try to have a phase when I do long rest periods, then another phase with short rests
Good for changing things up
But heavier loads and more volume create more intensity...
@@thomashughes4326 yeah so does shorter rest
Short rest with heavier loads and more volume would be the best, obviously but its not sustainable long term. You can't have all 3
@@ryankirsch3609 good way to destroy your tendons & joints really quickly programming like that!!!
@@THEANPHROPY never had an issue after 20 years...
I feel like crap after compound exercises and feel fine after isolation exercises, so I need more rest time for compounds to perform optimally
Is the rest necessary for your entire body or is doing a circuit with one minute between exercises alternated between exercises that focus on different muscle groups equivalent to a longer rest period?
I don’t know about most people but if my first set is close or at failure…waiting one minute is not long enough for me to use the same weight/reps again. If I do 10 reps to failure on my first set, wait 1 minute then try to do 10 reps again…no way I’m getting it.
I would think if people are able to do 10 reps for three sets with the same weight with 1 min rest, that first set could not be to failure…probably leaving 3 in the tank.
Hi! I am so gratefull to find this kind of great chanel I was looking for weeks!!!! Thank you for these videos that are SO GOOD!!!
Still I have a question because at the end I am lost this all this informations. If i resume (I am a man 28y old).
For muscle hypertrophy:
Studies shows that if sets are done to failure or close, longer rests gives more hypertrophy because there is more volume. But why don’t just add more sets if we use short rests ?
Because in the studies, they use different weight, or different nb of sets close to failure but we only know the nb of sets and of course knowing just the nb of sets don’t tell us the total volume then of course with short rests their volume decreases because they just do less reps because of the difficulty occured by the shorter rest.
The important isn’t to reach the same total volume with the same weight and always to failure ?
It could be like this :
4x8 x 80kg 2“ rest = volume 2 560kg
8x4 x80kg 45“ rest = volume 2 560kg
Or 8+6+4+4+3+3+2+2 x 80kg 45“ rest = volume 2 560kg
The hypertrophic response will be the same ? In the 2 or 3rd exemple there is less « junk volume » and also more metabolite effects so could it be better ? Also it is more intense because each little sets is already close to failure after the first rep whereas in the first exemple maybe the 5 firsts reps are junk volume ?.
I hope to have your opinion about this and I wish you a good day. Going to watch all the vidéos! 🤪😍💪🏻
Yeah, you can perform more sets with short rests to get more volume and it likely does produce similar growth to fewer sets with longer rests :)
@@HouseofHypertrophy thank you !!! 🙏🏻
What if rest is a matter of thermoregulation rather than time? What variables could we monitor to confirm we’ve rested?
Btw your channel is great from the dynamic visualizations to the study comparison overviews you’ve done an excellent job!
Thank you for the kind words!
I think that's a very interesting hypothesis. I guess measuring your core temperature until it returns back down to a specific temperature is what could matter?
But overall, the hypertrophy & strength research has only measured the impacts of different rest interval durations on outcomes. I don't believe there's any good evidence on what variables are most important for recovering betwen sets (and subsequently eliciting optimal adaptations). Many potentially exist like heart rate, core temperature, central fatigue, peripheral fatigue, subjective RPE. Perhaps optimal recovery takes into consideration a combination of these.
@@HouseofHypertrophy I’ve been trying to search Google scholar for related articles but am having trouble. Do you have some tips? I did find this interesting one regarding hormones and rest intervals: “Effects of Very Short Rest Periods on Hormonal Responses to Resistance Exercise in Men”
Searching for studies on any topic is pretty much a whole task that can take a while haha. If you're looking for the full text of studies, but can't get access to them. Plug in the DOI (a string of letters and numbers that can be found on the same webpage the abstract of a study is on) of a study to sci-hub.ai, and in most cases the full text should show up.
The study you mention seems to have only looked at hormonal responses. However, hormonal responses don't seem to actually be strongly related to long-term adaptations (i.e. greater anabolic hormone response does not appear to consistenly translate into greater muscle or strength gain), as reviewed in this study: www.researchgate.net/publication/321296945_The_role_of_hormones_in_muscle_hypertrophy
@@HouseofHypertrophy much appreciated info! Those paywalls are atrocious. I’m on the fence on the opposing study saying hormone levels are insignificant to gains, more research needed imo. I’m currently reading a thesis “Determining the role of exercise-induced heat in resistance training” by Benjamin Smith that’s been great to understand the principles behind thermoregulation.
Another thing it would be really interesting to get your thoughts on would be NSAIDs and inflammation in general, as there's a lot of mixed information out there. Clearly NSAIDs and other anti-inflammatory measures (such as ice baths) can disrupt the beneficial inflammatory response that leads to hypertrophy, but the specifics are not clear. The most commonly trotted out line is "wait at least 4 hours after training", but I have yet to find a valid source for this idea. DOMS peaks at around 24-36 hours if I'm not mistaken, and so I don't understand where this 4 hour window comes from.
It's not something I've fully looked into to be honest, so I can't comment. I trust the guys at stronger by science, they have a video on it here: th-cam.com/video/J_06dXlgtmM/w-d-xo.html
I have not watched it, but hopefully it answers your question well, haha :)
@@HouseofHypertrophy I watched this, it's kind of vague and speculative, like most of the takes on it. I think that's because the data isn't sufficient for anybody to really draw a strong conclusion on it. I'm sure it will be better understood in future. The whole idea is odd from both sides. A lot of workout supplements "aid recovery" as well, but that isn't necessarily beneficial. It would be good if it was, because you could use these things to breeze through recovery time and work out much more frequently and with more intensity. I think a lot of people associate a speedy recovery with progress, hence why these products sell. Reducing inflammation is probably much more useful if you're a competitive athlete, for example a football player. But even then there's evidence that antioxidants and anti inflammatories blunt cardiovascular hypertrophy as well, so things like resveratrol and berberine (which can have amazing health benefits, even cancer fighting properties etc) can actually diminish the effectiveness of your workouts overall and prevent you from increasing your stamina.
As a 64 year old athlete, this was great to hear. I do only compound exercises and have been resting 1.5 to 2.5 minutes- but feeling guilty! LOL
Haha, no need to feel guilty!
Kram, Remember, you are a whimp
I feel like I should ask because I might have been screwing up for years lol: does three sets to failure mean each set is to failure? Because I think I have the wrong idea that it's three sets with the final set being meant to go to failure.
Yeah 3 sets to failure means each of those sets is to failure. However, you don't neccessarily need to train to failure every set, stopping 3 or fewer reps from failure is perfectly fine for gains :)
Can you explain how central fatigue was measured? Is it just EMG testing before and after to see if less fibres are being activated? When I think cns/failure central fatigue I think of overall weakness after a proper mesocycle where you've been training hard for several weeks. How are they differentiating between that and just fatigue from 1 set to another? or is that considered central fatigue?
Using electrical stimulation, researchers can figure out the degree to which a person can activate a muscle. Generally, for most muscles in the body, no has can fully activate it 100%. The degree to which a person can activate a muscle is called voluntary activation. In essence, voluntary activation gives us an indication of how much of a muscle a person's nervous system can recruit. The biceps, for example, seem to be able to activated to quite a high degree, around 98% (www.ncbi.nlm.nih.gov/pmc/articles/PMC1175625/) for some individuals.
Central fatigue is assessed by measuring the level of voluntary activation a person has over a muscle before and after some kind of task (the isometric contractions in the case of the studies here). A greater reduction in voluntary activation is interpreted as greater central fatigue.
Hopefully this made sense!
@@HouseofHypertrophy thanks!
Amazing, you deserve much much more subscribers.
Face reveal?????
Calves forearms traps abs - 1 minute rest /leg biceps-90seconds -2 minutes /shoulders biceps triceps- 90 seconds -2minutes /chest back -2 minutes/front thighs 90 seconds - 3 minutes there you go
When I do math on this, it still seems like on a minute per minute basis you can get more with somewhat shorter rest periods. If I do 4 sets within 10 minutes and get say 10, 9, 8 and 8 reps for a total of 35 with say 100 pounds, or if I do 6 sets in 10 minutes with 100 pounds and get 10, 8, 7, 6, 5, 5 for a total of 41 reps, it is clear that on a set per set basis, the longer rest periods are better, but on a minute per minute basis I think the shorter rest is probably better. Whichever lets you get more reps at a given weight in a given time period could still be argued as the best. Even if the 6 sets in 10 minutes were only 70% as effective per set, they would be around 5% more effective per minute.
Depends...If you do myo reps you get jacked as hell...and fatigued also...Longer rests are better when you do the traditional training with 3 sets in the hypertrophy rep range. Drop sets done properly without rest is also effective if you got stuck at one progress stage. Thats my personal experience and works for me.
The heavyer you lift the more you need to rest man its that simple,you use higher weight on stuff like squats and bench press than on triceps extensions obviously,its about oxygen demand and also you need more blood to fill your legs than your biceps so obviously it takes longer to recover after a sett of heavy
In bench press for me, +2 minutes of rest intervals are OK for doing same amount of reps per series. So, by logic more reps you can do, more muscle fiber you are working out?
Not neccessarily, getting close to or close to failure is what matters for ensuring near max fiber recruitment, rep number does not matter per se.
In some of your comments you address supersets, and I think you say that supersets would not affect muscle growth. I guess I'm stuck on the central nervous system fatigue. If the rest in compound exercises it primarily to reduce central nervous system fatigue and let the brain do its part to build the muscle, wouldn't that make supersets somewhat counter productive because they do not allow adequate central nervous system rest?
very noice
:)
With shorter rest periods the vascular system becomes the limiting factor, especially in compound exercises. Requiring a highly motivated trainee to reach failure. And that's not 99,9% of trainees.
When you train to failure with compounds you have to reduce a lot the load when you use short rests that the sets are not efficient at all. When you use single joint exercises you recover faster so short rests are not that much a problem. After a heavy set of Squat, 6-8 to failure with 100kg how much can you lift for another 6-8 reps with only 1-2min of rest ? Not that much. However with a leg extension it would be different. The heavier (both exercices and rep range) you train the longer rest you need.
Great video and surely an awful lot of work to put it all together! But just one tiny thing that bugs me: the plural of 'woman' is pronounced 'weemen'. Check out Van Halen's song 'Women in love'. ;-)
Thank you! and yep, sometimes I unintentionally just pronounce this wrong despite me knowing it's wrong, hahaha
does this apply on calisthenics ?
Probably so :)
I'm 60 now and I certainly don't believe the research about the elderly and shorter rest intervals.
Anyway doesn't such results conflict with the science that older people's muscles take longer to replenish ATP stores?
What about shorter rest but with lighter weight and a bit more volume?
That likely can work well, as noted in the video, performing extra sets with short rests seems to be another way to train
@@HouseofHypertrophy
For example, if I do 3 sets with 3 minutes rest is just the same as 4 sets with 2 minutes rest?
Is the goal and pursuit of hypertrophy healthier then the goal and pursuit of strength?
What do you mean by "healtheir"? Do you mean longevity (extending life/health span)?
@@HouseofHypertrophy vitality and longevity. Able to be free from depending on pharmaceutical drugs. Able to move the body freely and without problems, as much as possible.
I see, I have not assessed the research exploring this unfortunately, so I can't really conclude anything. If you search up someone called Peter Attia, he seems to be someone quite up to date with the research on exercise and longevity, so perhaps he might have something on strength vs muscle mass for this. Sorry I can't be of more help!
@@HouseofHypertrophy no I appreciate you very much and look forward to watching all of your videos. I will look into your suggestion, thank you. I am about to begin again a lifting program and I want to tailor the method/style to achieve my goals efficiently. Basically make sure I pick the right style and not feel like I have to backtrack or switch it up later, and feel like I’ve lost momentum. Thanks again!
Thank you for the kind words :)
So the most optimal is 3minutes?
what about making a serie of rest days?
A video on rest days?
@@HouseofHypertrophy or a video yes :)
@@HouseofHypertrophy for example: how many rest days for best recovery and muscle growth.
i know many say it's 2 to 3 days, but what about what mike mentzer said, that it is overtraining and you should maybe be getting 4-5 days of rest instead for optimal muscle growth?
I have a discussion on this in a video on the channel titled "1 Set to Failure (HIT) VS High Volume for Size & Strength (27 Studies)"
I heard cardio lowers anabolic activity in the body
There's some evidence that cardio can negatively influence hypertrophy, but it isn't always a consistent finding (other factors such as how much cardio, when you perform it, and how much weight training you are performing) are all factors that are probably relevant. I'll be making a video on this sometime! :)
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Shorter rests with lighter weight produces growth hormone so are better for muscle building and fat burning and longer rest with heavier weight produces testosterone so are better for strength and muscle mass.
@@layne4376
Source?
The key take away is that you build muscle weightlifting no matter how long you rest. :)
I tried the 3 min rest and I couldn't get a good pump in the muscle..it's like I didn't work out,I tried the 3min rest to lower anabolic activity. I got my best results from 2min rest
The pump is probably far from the best measure of how effective a workout is. Also, your proximity to failure could be a relevant factor here. If you are training to or close to falure (3 or fewer reps from failure), you should get a decent pump with most exercises, even while using 3 minute rest intervals.
I made faster progress with 2 minutes rest instead of 30 seconds on bench pressing
Awesome stuff :)
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I appreciate these secret algo comments haha :)
work with feeling, not with timing, show me one competent bodybuilder with a timer lol
Dude it is woMEN not woman it is PLURAL! Simple grammar Brother!!!
Bro?