Hey everyone! Here's access to the FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: www.houseofhypertrophy.com/free-e-book/ Timestamps: 0:00 Intro 0:53 Part I: Muscle Mass Influences the Effect of Rest Intervals on Hypertrophy 6:59 Part II: One Minute, Let Me Address Something 8:35 Part III: Effects of Rest Periods on Strength Adaptations 9:55 Part IV: Summary
Will you update your ebook with all this new datas for " The Science of Training for Muscle Growth as a Beginner" ? Will you do a ebook for more experienced peoples ? Thank you for your videos 👍
A good rule of thumb which always worked for me is : Rest as long as you NEED , not as long as you WANT. Wait out the systemic fatigue and don't let your previous set negatively influence your current one.
Indeed. I do find that the systemic fatigue ( heavy breathing , heart rate ) is the deciding factor in not being able to perform a set to satisfaction , especially with the heavier compound exercises.
Bro you have to set your self a timing. Otherwise you gonna stay 2 hours in the gym. 3 minutes is more than enough and after that there isn't any point as your muscle already recovered
If you are an amateur and your training complements normal life (you are not in the fitness industry), then you should rest as much as you want. When you have a hard day at work, you have an argument with your wife and your children are giving you a hard time, take breaks/rest time for up to even 10 minutes. This will be better than overtraining or injuring yourself because of mental fatigue. Sometimes you have better days and sometimes worse. This is normal. This type of research is usually designed in such a way as to exclude external factors that we struggle with in our regular, normal life. Do not rush. Take care of yourself and be happy with your training.
Its funny how i (as many lifters before) kind of intuitively took longer rests between big compound movements and shorter rests on isolation exercises simply because it feels better (more performance on the big lifts and better pump on isolations). The hidden wisdom of the body!
They require more oxygen and gets your heart beating faster, makes you more tired overall. Of course i would wait longer when i'm way more out of breath and heart is still pounding, isn't that almost inevitable?
@@Pivitrix So that the legs pump more blood back to the heart, you gotta keep them warm and active, something not cold and still. Hope this reaches you ✌🏼☀️...
I like the new style of just saying "these variables" and showing them on screen, rather than mentioning every single one of them. it saves a lot of time and makes me want to watch the whole video instead of just the summary
Thank YOU, it's great to hear feedback on this. I was thinking of ways to condense things while still technically not compromising details, and this was one of them. I wasn't sure if people would prefer it, but it seems they do largely :)
@@HouseofHypertrophy Just here to say that that seems to be an excellent strategy on your part. With the luxury of being able to watch thousands of these types of videos people tend to get a bit more impatient and want shorter videos. So you maximizing the effective information per unit of time without causing detriment to the quality is a neat (business) move. Also just love your videos man! Especially the TUT one, I have been waiting for a youtuber do a structured breakdown of the overrated old-fashioned bodybuilder motive ''TUT=GAINS''.
Recently your pacing has been improving a lot , making all the information easier to digest , also, your voice tone is much clearer and energetic. Keep up the good work, you are blowing it man!
I usually do supersets of non related exercises. This seems to get you the best of all words. Long rest periods without spending a lot of time in the gym. In fact, I prefer supersetting hard exercises (e.g. squats) with non-related isolation movements (e.g. lateral raises). This way cardio is not a limiting factor. I rest 1 or 2 minutes between exercises, which means I rest 5 minutes between sets of squats.
I agree and do same sometimes since I hate rest. It works good if I do arms and legs. But if chest and back I get even mote tired so that do not work good for me.
@@kristian2697 yeah, I do more bodyweight training, but the amount of overlap between pushups and pull ups is surprising. In fact a lot of times I actually feel more of a pump in my triceps than my biceps after a set of pullups. So they will definitely negatively impact pushups performance and vice versa if you do them close together. Not to mention that both exercises can put a lot of strain on the shoulder joint
To me it's crystal clear that if you are training to failure, you should rest as much as you need to perform optimally on your next set, if time spent training is not an issue. That means long enough to rest, but not TOO long that you get cold and you perform worse (yeah, that's a possibility as well). That depends on your genetics, particularly if you are more fast, or slow twitch dominant (i think). Some people can do a set of deadlifts to failure and perform optimally after 1-2 mins. Others (usually bigger stronger individuals) might need OVER 5 minutes to do so. Your cardiovascular fitness is a factor as well. Either way, if you are using the same number of sets to failure, there is NO WAY shorter rest intervals that will produce worse performance, will be superior to longer rest periods. The total amount of reps with the same load will be lower, so you will do less, and lower quality, volume. Also i think the only reason research does not favor longer rests on small muscle groups, like biceps or triceps, is because shorter rest periods (especially with more reps), give a far greater pump. This means that what they measure is more concentration of intramuscular water, rather than true muscle gain. It is very hard to measure TRUE muscle gain after a few weeks, especially with the methods used most times in studies.
I think you make some great points! Though I'm very skeptical the greater gains with shorter rests with small muscle mass movements is due to water gains, as swelling induced after training gradually diminishes in duration as you continue training. There's reason to believe at the 6-8 week mark, swelling would probably not confound muscle measures, especially given the fact the volumes and frequency of training was not super high in those papers :)
I KNEW IT and 5 mins of rest can also overcome a little creatine dips! Which is importand for the endurance for the next set but also gives you time for a snack if you forgot to hit your protein target and my heart feels a lot less pushed to the upper limits. Also for overall motivation I think the 5 mins+ beats everything!
thank you so much for the video! As someone who started doing a 5x5 training program, I usually rest 3-5min, depending on how well I was able to do the previous set. That extra 2min definitely makes a difference when it comes to squeezing out that last heavy set, and it feels like I get higher quality volume!
Good day son not viewed the entirety of your upload yet: just the first 58s of it; having said that, you need time for the chemical messengers that your nerves use to relay information to fully replenish & disassociate from receptors & for receptors population to return to ground state (I am a biochemist, molecular biophysicist in structural biology), so longer rest periods will promote stronger & faster signals whereas less of the muscle will be responding when not fully rested!!! Peace & Love!!!
I'm doing the Mentzer thing and have been for about 2.5 months. 1 set, pushed beyond fail. On some lifts like cables, I just do one single dropset, dropping the weight 6-8 times, going to fail each time, with only a 20-30 second pause between weight drops. It's definitely working and I'm gaining better than ever.
today I felt muscle activation in my lower left pectoral on bench for the first time in almost ever. I'm so excited to begin my journey. I've lifted a lot but never had the passion like I do now.
Your channel is really great and has taught me tons and helped to better myself and my understanding of human physiology and optimal conditions for hypertrophy
I've been training for more than 30years. Have tried everything under the sun (as I constantly read muscle mags to feed motivation). The most effective technique for me is micro burst training. 5-15 min of exercise. 3-5 times a day. Mixed with a clean diet allows me to maintain being shredded for long periods of time. Kaos when training is King!😜
I have always taken precisely 2 minutes between sets, measured by my stopwatch. I keep close track of the weight and number of reps I do on each set to determine how well I am advancing. If the rest periods are not consistent, the results can't be compared between workouts. Careful record keeping and seeing how I am consistently improving is crucial for positive feedback and encouragement. This has always kept me motivated and encouraged.
My take is it is variable based on personal experience - as some say, can you feel yourself powering thru it or are you totally gassed and breaking form. Find your sweet spot. My biggest gain was not from rest interval but quality of movement - after reducing load, slowing down concentric and eccentric contractions, it felt better during and after workout, and achieved much better results. Also, slowing down your movements helps to focus and analyze your lift. You can make better decisions about progress, or lack thereof, and adjust accordingly.
I always do 3 minutes for big compound movements and 2 minutes for everything else. Seems to work quite well and I don't like doing it by "feeling" cause then I won't know whether I lifted more because I made progress, or because I rested a bit longer. Obviously it's impossible to keep all variables the same, but I like to at least have consistency in my rest times.
I agree, if you go by "feel" you will usually end up resting too long and wasting time end I don't want to spend 90 min in the gym. It's best to track rest time, I do too 2-3 min for compound exiecises and 1,5-2 for everything else
I went as far as I could go with starting strength a few years ago and let myself get detrained. Typically, when the weight started getting really heavy, I’d rest 10 minutes between sets. Now that I’m training for aesthetics, I work up to a top set of 5, on compounds, then do 2 back off sets and go for as many reps as possible. (My top set of 5 is 90% of 1 RM)then I drop it down to 80% for a set of 6-8, then again to 70% for 8-10. The next week I might do 95% for 3, then 85 and 75, adding 5 lbs to the top set. After my main lift, I’ll hit a dumbbell variant at a different angle from the first movement. Say follow Barbell bench with dumbbell incline press, then follow that with cable crossovers doing one activation set to fail at 10-15 reps, then do myo rep rest pause and bang out 10 more the 5 more. Mixing the techniques really works
I find that using some form of ' hybrid ' of drop sets and regular sets for smaller muscle groups and single joint exercises ( even for bigger muscle groups ) works best for me. For example : i'll use a weight for 12 reps for the first set , then rest for about 20-30 seconds and use that same weight getting about 8 reps out of it. Then i lower the weight and repeat the same process for the next two ( final two ) sets for that exercise. Works so well for me that i usually wind up doing only that one exercise for a specific muscle group that particular workout. I use a basic compound exercise for that muscle group the next workout , following a traditional rest-set pattern. I alternate those two types of workout. It seems to prevent overtraining and progression plateaus for me.
I set the timer on my phone to 3 minutes rest. Using a timer allows my logging to be consistent for tracking rep progressions. It allows fewer sets for equivalent progress and less time in the gym. I have never taken into consideration a difference between small muscle groups and large muscle groups.
This is a great point I've thought about before. Tracking rest intervals may more reliably let you know when you're progressing, as if you don't and you progressive overload next session, it's difficult to say if that overload is due to actual gains or due to you resting slighly longer between sets vs last session. Awesome stuff my friend, as always :)
I have been experimenting for a while and tend to use a hybrid approach: Hard lifts (squat, deadlift, weighted pull up) at the beginning of the workout with long rest Softer lifts with around 10 reps with 1min or 1.5min The idea is to do 2 exercises per working group in a full body fashion, doing a lot of volume within a bit more than 1h There is also the psychological confort of pushing yourself hard during 1H VS grinding to a long training As suggested, the additional volume may compensate the longer rest + you gain cardio adaptation and a leaner physique Happy to discuss further about the studies and personal experience!
there is also a research from De Souza _et al_ (you cite it in another of your video) that shows progressively decreasing the duration of rest can still give the amount of size gains that is similar with 2,5-3 minute rest,so we can decrease it overtime to make the training more efficient,so i think the advice of these pro bodybuilder in the past is just partially right,its just not for beginner,subscribe!
Yep, this is also a possibility. But I do think more research is still needed to determine if decreasing rest interval durations in the long term is truly fine :)
This is true, and it’s something I learned from Eric Helms. Your body is able to adapt to your habitual rest time, and it worked for me. During COVID, my gym was only allowing 45 minute windows to work out, so I started using a Myorep scheme, which is essentially rest/pause training. Rest times were 30 to 45 seconds. My body completely adapted to that and I can do the same number of reps after 30/45 seconds as I would be able to after 2 minutes.
A good way to do this to simply split your workouts,going from a lower body exercise to an upper body exercise and repeat.Even split the sets - one set of squats and one set of bench press.This should give the muscles not being worked time to rest in-between sets.
I usually give myself longer rest time between sets of squats or deadlifts. I find that I’m able to do more without my form breaking down. Other lifts I tend to have shorter rests, but that’s to save time.
On a sample size of n=1, I noticed that progressively reducing rest time to 2 minutes for compound movements seems quite beneficial for overall strength and conditioning. But then again I care less about PRs and more about overall health, fitness and longevity.
Yeah, there's some data suggesting decreasing rest intervals overtime may be fine, but more research is needed - th-cam.com/video/5GpunWbrzMk/w-d-xo.html
Yep, although it's not super clear if shorter rests are 100% better with smaller muscles, more data is needed. For the time being, I say it's fine to use shorter rests with smaller muscles :)
So according to all these studies it doesn't matter whether you're doing hypertrophy or strength training, it's more to do with whether you're doing isolated or compound exercises. If you are doing compound exercises, rest for 2.5-3 minutes. Whether it's hypertrophy or strength If you're doing isolated exercises, you could rest less than 1.5 minutes, but 2.5-3 minutes still seems to be superior.
Hi, could you do some research on tendons / ligaments and stuff and their relation to strength ? I saw intersting studies on isometric and tendon stiffness. I think it could be interesting to do a video on this, we don't talk much about it but tendons are the other half of the "muscle" ! Thanks
I usually do supersets with two unrelated exercises in paralell with 3.5 minutes of break time. I use the break time to exercise really small muscles e.g. neck/wrists. This way I recover nicely but I don't "waste" 2/3 of the time in the gym with doing nothing.
I just giant set stuff. No reason not to curl after squatting. OHP+pullups+leg raises is a classic one. I rest a minute or less at the end and I am ready to go. Sweating gets intense though. Conditioning gradually builds and you stop seeing stars after a heavy set of deads
i have always and still do 5 min rest between sets and i have always done compound exercise. works for me. i'll sometimes do isolation work but use about a 1-2min rest between sets. intuition.
anecdotally compound sets of 5-10 reps max to failure is set for 3-5 minutes rest sometimes even to 7 minutes during taxing exercises like deadlift and squats , but isolation with machine or dumbbells are set of light weight on high reps rest time is 10-30 seconds but the failure are felt at the last set. following the above gave me satisfying results in both gaining strength and muscles growth
I suspect with the isolated muscles yielding superior results with shorter rest might be due to smaller muscles recover quicker than the bigger muscles, perhaps when your blood flows to said isolate muscles it replenishes it quicker than it would larger muscles group. With drop sets it could be a combination the theory I stated above, smaller isolated muscles thrive under constant tension because the body’s resources that support physical exertion are in surplus for said isolated muscles
There are so many variables that it is very tough to make a call on how one should train using research. Density of training is a very important variable. The amount of work per unit of time. I believe more work per unit of time creates the best results for me. As and example, if I train for 30 minutes, home much total weight did I move per minute. If I take 3-5 minutes between set, I’moving no weight during that period. It would take 1.5-2 hours to replicate this load and the load per minute would be very low. There is also something I call the global metabolic effect of short rest training which is hard to measure.
Might sound crazy but I started seeing significant results with 5 to 10 minutes of rest with all of my sets being close to the first in reps and intensity.
Short and sweet: for bodybuilding, resting doesn't matter. For strength, resting matters the world - you have to use rest times which maximize your bodys capacity to lift with maximum intensity (edit: sufficient intensity) on the sets that matter. Edit: example. I was in the outdoor gym last saturday morning. Some old man wanted me to try a machine and max out on it. I was like sounds like fun - im going to suck but sounds like fun. Because the old man was hurrying me up with the lifts, I wouldn't take proper time between lifts. I reach a maximum lift and the old man leaves. After the old man leaves I do things my way. I take proper rest between sets - and my max ends up being 25% bigger than what it was with insufficient rest times between sets.
Great info! One point of possible improvement: when you're showing the text info, could you run them a few seconds longer so I can hit pause to read them the first time? 😁 I had to back up a couple times to pause it in the right spot to read them. Other than that, all good 👍🏻. Thanks!
When I was young I used to rest 5 to 10 minutes between sets using the Strong Lifts 5x5 program. (I'm sure some of the older viewers are familiar with that program and the dogmatism of the program's author regarding strength training. LOL) Gym sessions lasted 4 to 5hrs because of long rest intervals, equipment traffic, chit chat, and I did additional exercises not in the program. I was a dumb kid that had nothing better to do back then. Looking back, it was mostly a waste of time. I'm stronger now (34) than when I was young (20-24) and I only workout 60 to 90 minutes. With rest intervals that are 90 to 120 seconds long depending on the exercise.
I can relate to that. In my early 20s used to do 5 X 5 with 5 min rest but I wouldnt add much to it so it would only take 1.5 hours in the gym. Now I'm almost 32 doing a simple upper lower program with 90-120 seconds rest for most excerises. Workout is usually under 50 min and Im definitely much bigger and slightly stronger than I used to be in my 20s.
Finally some one did this correctly. I always hate long rest periods and always believed you can do 5 sets with 1 min rest in between and gain same results as 3 sets with 3 minutes rest. The ultimate shod be 1 hour spent in the gym. How many sets and time for rest is the best?
Awesome to hear, and many people indeed may not like long rests! Is your final part of the comment a question asking me how many sets and rests should be in an overall workout? :)
@@HouseofHypertrophy id like to know, I started gym around a month ago, I'm still lost between how much time I need to rest between sets and how many time should I go a week? I'm 35 and would love to get toned and In shape.
@@HouseofHypertrophy yes. I think the question is if you train totally 1 hour in one workout with weights. How long shall you rest between sets? If so longer rest means fewer sets.
I think it probably depends more so on your weekly schedule and what training split you are doing. Very very generally, 9-15 sets with longer rest intervals in an hour workout is probably fine. But I don't think there are any hard rules to this and other factors like exercise selection also come into play :)
Seems like we could get more clarity by measuring their cardio fitness to go along with these studies. A 5k or a 1 mile run would clear up the waters when it comes to the benefits and variances of time between sets.
Yeah, I think this would actually be a very good idea. It certainly would make sense to have some correlation between cardio fitness and the "ideal" rest duration between sets
Great vid, I turn back to watch it again every once in a while. Then let's say we have only 45 minutes to train. Would doing less sets and more rests be more beneficial? Or do you think the other way around is better?
It depends on the precise training variables used, but both can probably be similarly effective, but the fewer sets and more rest might be easier to "handle" and recover from :)
I wonder if there's much difference between 60- and 90-seconds rest intervals. For me, 60s is enough on isolations, while 75-90 is just enough to start the next set. I just can't imagine waiting more than 2 minutes to get back to action. I should add that I'm usually doing 4 sets to form failure + some drop sets, cheated reps or a rest pause set with my last set, so my workouts are definitely high volume.
No longer than 90 seconds rest for me im old school and back in the day if I had a good partner I would do my set and straight away he would do his set got to laugh at an earlier comment saying up to ten minutes 😂😂 let me guess ?whilst he scrolls on his phone , even Jay cutler only has 60 seconds between sets which is good enough for me , and now her comes the boring but he was on steroids comments 😴🥱
imo if it´s a "hard" day, doing sets for 5 reps or less and you have time: go for 5min. on big lifts with/for lower body. for example 5x5@100kg Squats and you are trashed after the last set. if it´s a "light" day go for 2-3min. like 5x5x75kg.
Why rest? Like what’s the point? I’d love to see a study that looks at the actual effects of rest. Are you resting until your heart rate drops? Is that why? Till your muscles cool down? Lactic acid subsides? Blood drains? Like no one is looking at the actual mechanics of what your body physiologically does when you rest and how or why that’s beneficial. If someone looked into this you could specify what you need to get out of rest, possibly supplement that with other things. I did see a video of a machine that cools you to prevent you from sweating and getting hot and that improved endurance so no rest was needed…..this type of thing. I rest two ish minutes but also base that on my heart rate so it varies. Heart rate seems to be a better indicator but often falls in that 2-3 minute range. I also work my ass off for every single rep.
My personal observation (may me it works only for me): I wait for my heart beat to fall down significantly (but not to regular resting beats, higher than that) and my breathing becomes bearable to start the Next set! I noticed, it is less than 5 mins but more than 3 mins !!
Ahnold proves that chemistry overcomes kinesiology. One thing that isn't clear from these studies, at least from the details given here, is whether the overall workout plan makes a difference. It makes sense that smaller muscle groups need less time to recover. They have less volume to flush out and replenish. But if you are trying to isolate delts after a few sets of pressing/pulling for pecs/lats/traps, could you still get by with shorter rests?
Is it me, or are these researchers failing to test what we want to know? Once we have a definitive answer then we lifters can decide how long we want to spend doing an exercise i.e. fewer sets with longer rest periods or more sets with shorter rest periods. All I want to know is: scientifically, is 1 minute of rest enough between sets of bicep curls, and 1.5 to 2 minutes on chest press, and 2.5 minutes on the leg press, and 3 mins when squatting etc? Why don't they just test a fixed number of sets for each muscle group (either 3 or 4 or 5 sets), using differing rest periods with different subjects, and measure growth over time when everyone has done the exact same number of sets? It's obvious that it would take someone more time to do longer-rest sets, but personally I set myself a goal of sets to perform each time I visit the gym, not a goal in time. I appreciate that some people do allot a certain amount of time for their entire workout, and frankly I don't want to spend more time than I need to in the gym either; I just want to be sure that I'm resting enough technically. Videos like this one don't really provide the answer.
so what do you guys like do to between sets when resting 3-whatever mins? it does not feel long enough to read a book and I tend to end up watching insta videos these days which I am finding not good for my mindset. just wondering what other people do with long wait time. Also, how long do you guys workout with such a long rest time? 1 hr, 2 hr?
I think that longer rests are good and probably even inevitable for beginners, but eventually you will want to work on your muscular endurance. So there's no real better way to do this, they just train different things. I think resting 2-3 min is a bit excesssive. I don't have the time to do that. I'll stick to 1 min and if I don't gain as much muscle so be it. I'll know I'm gaining other things.
You just mentioned your goal which is muscle endurance so 1 min rest is good enough when pumping light weights. But if you want to be able to lift heavy and get stronger you need more rest. Try it out yourself, go with your 3 rep max and just rest with 1 min and see if you can do the same rep with quality or you just end up in snap city 🤷♂️😂
Depends on your goals! If yours is muscular endurance that's fine. But hypertrophy with large muscle mass movements and overall strength gains tend to be better with longer rests :)
Id think these things are individual. I recently read that "early birds" are better at burning fats for energy than "night owls", so night owls dont have the same endurance as early birds, which suggest that they can benefit from more rest time. The fact that some people gain weight (fat) MUCH more easily than others, make me think that there are also differences in peoples ability to burn carbs for fuel (as opposed to storing them as fats - although the ability to store carbs as fat is probably also individual). The quicker we can burn fat and carbs, the shorter rest period one should need to refuel the muscles in between sets, so one can do another set with just as many reps as the first one. I would be surprised if everyone had identical ability to transport proteins and other nutrients to the muscles, and i guess this could also affect what rest period is ideal. Several years ago i found an ad for a personal trainer who would see what "body type" people have, and set up a diet and workout plan tailored for their specific body type. They had before and after pictures of various people who (supposedly) got massive change in a very short time, and i remember they talked about how Hollywood actors use this to get results very quickly. Personally, i think the most healthy approach is to take things in ones own tempo, and be active, but not pushing oneself too much. Just getting SOME exercise is better than none, and as one slowly gain strength and endurance from keeping an activity level one is relatively comfortable with, one will be able to do more and more, without pushing oneself so hard one gets burnt out and loose motivation. Starting out with strength seems like the best method for me, both for fitness and weight loss. Once one reaches a certain level of strength, one can try going for more reps and/or sets, which will burn a lot more calories than if one just did cardio. This is not the way to become world champion, but people who push themselves too hard usually dont live very long. I dont compare myself to anyone, so my personal goals is just to improve physical and mental health, as well as gaining some strength and endurance, so i can hopefully regain the level of fitness and agility i had in my youth.
I really appreciate your content and it's very informative. But for me it is way too fast paced and I'm constantly having to pause and rewind to fully understand and take in the information. I know it probably won't help you get as many views and subscribers going more indepth at a slower pace but I think it would help your more advanced viewers.
What i do is , i take as long as i need to . If i have gone for a heavier weight and gave it all i got ,i am not going to recover within a minute. It might take 2 mins or even 4-5min . If you are having energy to go after 1 min ,that means you haven't trained hard enough.
I've been training 1 minute rest for 15 years... No wonder I still look like an anorexic victim of holocaust. Will try to work out now with 2.5 minute rests, thank you!
I follow the mentzer program for quads, ie after warm ups ,do one super set of leg extensions and leg extensions, both to failure . With the theory of pre exhausting the quads . Would I be better off doing leg extensions and leg presses separately, with 2 to 3 min rest in between ?
hey I want to see your opinion of this training schedule: Chest Back Shoulder+trapez Legs Triceps Biceps+forearms Calves+abs Every part i do hight nember of sets
That can work, the research on training splits is conflicting: th-cam.com/video/Sc-QdAadde0/w-d-xo.html But I'd say try it out and see what you think of it :)
ok so this is a super dumb question but are you supposed to rest between each set of 1 exercise like (bicep curls 10reps, 30s rest, hammer curls 10 reps, 30s rest) or are you supposed to rest after your whole set like (bicep curls 10 reps, hammer curls 10 reps, tricep extension 10 reps, 1min rest) cause i just rest after my whole set but is that right???? help
Maximum effort on a set will require maximum rest between sets. You don’t need “experts” to tell you that. Might make your workouts a little longer, but the results are worth it.
Are they accounting for the extra sets you can do in the same time frame? You can do almost 4 times the sets in the amount of time of 4 minutes versus one minute. That’s the whole point of reducing rest is to get more volume him a.k.a. more sets.
Hey everyone! Here's access to the FREE Ultimate Guide to Bench Pressing for Strength & Hypertrophy: www.houseofhypertrophy.com/free-e-book/
Timestamps:
0:00 Intro
0:53 Part I: Muscle Mass Influences the Effect of Rest Intervals on Hypertrophy
6:59 Part II: One Minute, Let Me Address Something
8:35 Part III: Effects of Rest Periods on Strength Adaptations
9:55 Part IV: Summary
Will you update your ebook with all this new datas for " The Science of Training for Muscle Growth as a Beginner" ?
Will you do a ebook for more experienced peoples ?
Thank you for your videos 👍
.ล
I dint get the ebook
I do plan to write more books and this will include stuff for both beginners and experienced folks :)
Email me at contact@houseofhypertrophy.com and I'll send it over! (check your spam folder too though)
A good rule of thumb which always worked for me is : Rest as long as you NEED , not as long as you WANT. Wait out the systemic fatigue and don't let your previous set negatively influence your current one.
Indeed. I do find that the systemic fatigue ( heavy breathing , heart rate ) is the deciding factor in not being able to perform a set to satisfaction , especially with the heavier compound exercises.
Great stuff!
@@HouseofHypertrophy keep these videos coming bro
Bro you have to set your self a timing. Otherwise you gonna stay 2 hours in the gym. 3 minutes is more than enough and after that there isn't any point as your muscle already recovered
If you are an amateur and your training complements normal life (you are not in the fitness industry), then you should rest as much as you want. When you have a hard day at work, you have an argument with your wife and your children are giving you a hard time, take breaks/rest time for up to even 10 minutes. This will be better than overtraining or injuring yourself because of mental fatigue. Sometimes you have better days and sometimes worse. This is normal.
This type of research is usually designed in such a way as to exclude external factors that we struggle with in our regular, normal life.
Do not rush. Take care of yourself and be happy with your training.
Its funny how i (as many lifters before) kind of intuitively took longer rests between big compound movements and shorter rests on isolation exercises simply because it feels better (more performance on the big lifts and better pump on isolations). The hidden wisdom of the body!
Yup!!! haha :)
They require more oxygen and gets your heart beating faster, makes you more tired overall. Of course i would wait longer when i'm way more out of breath and heart is still pounding, isn't that almost inevitable?
@@Pivitrix walk until Heart beating normal again
@@sillymesilly I see some people doing that, why walk instead of standing still or sitting down?
@@Pivitrix So that the legs pump more blood back to the heart, you gotta keep them warm and active, something not cold and still. Hope this reaches you ✌🏼☀️...
I like the new style of just saying "these variables" and showing them on screen, rather than mentioning every single one of them. it saves a lot of time and makes me want to watch the whole video instead of just the summary
Thank YOU, it's great to hear feedback on this. I was thinking of ways to condense things while still technically not compromising details, and this was one of them. I wasn't sure if people would prefer it, but it seems they do largely :)
@@HouseofHypertrophy Just here to say that that seems to be an excellent strategy on your part. With the luxury of being able to watch thousands of these types of videos people tend to get a bit more impatient and want shorter videos. So you maximizing the effective information per unit of time without causing detriment to the quality is a neat (business) move. Also just love your videos man! Especially the TUT one, I have been waiting for a youtuber do a structured breakdown of the overrated old-fashioned bodybuilder motive ''TUT=GAINS''.
@@HouseofHypertrophy please keep using the "these variables", it helps out inattentive people like me
Thank YOU so much for those kind words my friend!
I can see the screen if I'm listening while doing something else.
Recently your pacing has been improving a lot , making all the information easier to digest , also, your voice tone is much clearer and energetic. Keep up the good work, you are blowing it man!
Thanks so much dude, that means a lot to me. I've been trying to improve this (and will continute) :)
I usually do supersets of non related exercises. This seems to get you the best of all words. Long rest periods without spending a lot of time in the gym. In fact, I prefer supersetting hard exercises (e.g. squats) with non-related isolation movements (e.g. lateral raises). This way cardio is not a limiting factor. I rest 1 or 2 minutes between exercises, which means I rest 5 minutes between sets of squats.
I agree and do same sometimes since I hate rest. It works good if I do arms and legs. But if chest and back I get even mote tired so that do not work good for me.
Yeah i also do that when i made my own program
Great stuff!
Same here. Cut a lot of down time
@@kristian2697 yeah, I do more bodyweight training, but the amount of overlap between pushups and pull ups is surprising. In fact a lot of times I actually feel more of a pump in my triceps than my biceps after a set of pullups. So they will definitely negatively impact pushups performance and vice versa if you do them close together. Not to mention that both exercises can put a lot of strain on the shoulder joint
you're doing an insane job with those videos bro !
That means a lot to me dude, thank YOU!
To me it's crystal clear that if you are training to failure, you should rest as much as you need to perform optimally on your next set, if time spent training is not an issue. That means long enough to rest, but not TOO long that you get cold and you perform worse (yeah, that's a possibility as well). That depends on your genetics, particularly if you are more fast, or slow twitch dominant (i think). Some people can do a set of deadlifts to failure and perform optimally after 1-2 mins. Others (usually bigger stronger individuals) might need OVER 5 minutes to do so. Your cardiovascular fitness is a factor as well. Either way, if you are using the same number of sets to failure, there is NO WAY shorter rest intervals that will produce worse performance, will be superior to longer rest periods. The total amount of reps with the same load will be lower, so you will do less, and lower quality, volume.
Also i think the only reason research does not favor longer rests on small muscle groups, like biceps or triceps, is because shorter rest periods (especially with more reps), give a far greater pump. This means that what they measure is more concentration of intramuscular water, rather than true muscle gain. It is very hard to measure TRUE muscle gain after a few weeks, especially with the methods used most times in studies.
I think you make some great points! Though I'm very skeptical the greater gains with shorter rests with small muscle mass movements is due to water gains, as swelling induced after training gradually diminishes in duration as you continue training. There's reason to believe at the 6-8 week mark, swelling would probably not confound muscle measures, especially given the fact the volumes and frequency of training was not super high in those papers :)
CRYSTAL CLEAR THAT YOUR BODY AINT CONDITIONED IF YOU'RE RESTING TOO LONG, LESS THAN 1 MIN BETWEEN SETS WHEN CONDITIONED
I KNEW IT and 5 mins of rest can also overcome a little creatine dips! Which is importand for the endurance for the next set but also gives you time for a snack if you forgot to hit your protein target and my heart feels a lot less pushed to the upper limits. Also for overall motivation I think the 5 mins+ beats everything!
thank you so much for the video! As someone who started doing a 5x5 training program, I usually rest 3-5min, depending on how well I was able to do the previous set. That extra 2min definitely makes a difference when it comes to squeezing out that last heavy set, and it feels like I get higher quality volume!
Great stuff my friend, I wish you the best of gainz!
Good day son
not viewed the entirety of your upload yet: just the first 58s of it; having said that, you need time for the chemical messengers that your nerves use to relay information to fully replenish & disassociate from receptors & for receptors population to return to ground state (I am a biochemist, molecular biophysicist in structural biology), so longer rest periods will promote stronger & faster signals whereas less of the muscle will be responding when not fully rested!!!
Peace & Love!!!
So in other words more minutes is better then just 1 minutes rest
Always amazes me how well made the presentation is for every video on this channel. Very digestible and simple. Great editing!
That's really nice of you dude, thank YOU!
I'm doing the Mentzer thing and have been for about 2.5 months. 1 set, pushed beyond fail. On some lifts like cables, I just do one single dropset, dropping the weight 6-8 times, going to fail each time, with only a 20-30 second pause between weight drops. It's definitely working and I'm gaining better than ever.
Awesome to hear :)
today I felt muscle activation in my lower left pectoral on bench for the first time in almost ever. I'm so excited to begin my journey. I've lifted a lot but never had the passion like I do now.
Awesome, I wish you all the best!
Your channel is really great and has taught me tons and helped to better myself and my understanding of human physiology and optimal conditions for hypertrophy
This is really nice to hear, thank YOU so much!
Am I the only one just waiting for my heartrate to drop under a certain threshold before moving on to the next set? It seems to work great for me.
I do it 2 = Apple Watch ❤
@@justwannabehappy6735fibers ? They need many hours ….. to rebuild ….. so Energy level with ❤ is a good choice 👍🏾
@@justwannabehappy6735 yeah my heart rate recovers so fast now that it's no longer a useful indicator.
That sounds like a great parameter. But I wonder if glucose replenishment is as fast as oxygen and therefore heartrate returning to normal.
@@WeighedWilson well thats not loading in 5 -10 min ….
Your channel is great man! Thanks for doing actual legit research before posting 💪🏼🧠
Thank YOU so much my friend! :)
I've been training for more than 30years. Have tried everything under the sun (as I constantly read muscle mags to feed motivation). The most effective technique for me is micro burst training. 5-15 min of exercise. 3-5 times a day. Mixed with a clean diet allows me to maintain being shredded for long periods of time. Kaos when training is King!😜
The pacing of these videos have improved so much
I appreciate that so much, thank YOU for the feedback. It's something I've been working on and hope to continue developing it :)
I liked the lack of longer pauses between words really hooked me in!
This is great to hear, thank YOU so much for this feedback. I'll keep on working on this!
See your channel in recomemdation and recently decide give you a shot on that one. And OMG yout content is great! Thank you.
These are great videos. I would also like to say thank you for doing the timestamps. They are amazing for the video!
No problemo, thank YOU
Shout out to you for including the romanian " Salut " greeting in the intro 🙂.
I have always taken precisely 2 minutes between sets, measured by my stopwatch. I keep close track of the weight and number of reps I do on each set to determine how well I am advancing. If the rest periods are not consistent, the results can't be compared between workouts. Careful record keeping and seeing how I am consistently improving is crucial for positive feedback and encouragement. This has always kept me motivated and encouraged.
That's certainly a solid way to do things :)
My take is it is variable based on personal experience - as some say, can you feel yourself powering thru it or are you totally gassed and breaking form. Find your sweet spot.
My biggest gain was not from rest interval but quality of movement - after reducing load, slowing down concentric and eccentric contractions, it felt better during and after workout, and achieved much better results. Also, slowing down your movements helps to focus and analyze your lift. You can make better decisions about progress, or lack thereof, and adjust accordingly.
I always do 3 minutes for big compound movements and 2 minutes for everything else. Seems to work quite well and I don't like doing it by "feeling" cause then I won't know whether I lifted more because I made progress, or because I rested a bit longer. Obviously it's impossible to keep all variables the same, but I like to at least have consistency in my rest times.
I think this is a great way to do stuff! Tracking rest intervals truly lets you know if your progress is "real gains" :)
I agree, if you go by "feel" you will usually end up resting too long and wasting time end I don't want to spend 90 min in the gym. It's best to track rest time, I do too 2-3 min for compound exiecises and 1,5-2 for everything else
do dumbbell bench press and dips count as a compound movement since they work both triceps and chest?
@@marstons974 yes, if it works more than one muscle it's not an isolation.
I went as far as I could go with starting strength a few years ago and let myself get detrained. Typically, when the weight started getting really heavy, I’d rest 10 minutes between sets. Now that I’m training for aesthetics, I work up to a top set of 5, on compounds, then do 2 back off sets and go for as many reps as possible. (My top set of 5 is 90% of 1 RM)then I drop it down to 80% for a set of 6-8, then again to 70% for 8-10. The next week I might do 95% for 3, then 85 and 75, adding 5 lbs to the top set.
After my main lift, I’ll hit a dumbbell variant at a different angle from the first movement. Say follow Barbell bench with dumbbell incline press, then follow that with cable crossovers doing one activation set to fail at 10-15 reps, then do myo rep rest pause and bang out 10 more the 5 more. Mixing the techniques really works
Awesome stuff!
I find that using some form of ' hybrid ' of drop sets and regular sets for smaller muscle groups and single joint exercises ( even for bigger muscle groups ) works best for me. For example : i'll use a weight for 12 reps for the first set , then rest for about 20-30 seconds and use that same weight getting about 8 reps out of it. Then i lower the weight and repeat the same process for the next two ( final two ) sets for that exercise. Works so well for me that i usually wind up doing only that one exercise for a specific muscle group that particular workout. I use a basic compound exercise for that muscle group the next workout , following a traditional rest-set pattern. I alternate those two types of workout. It seems to prevent overtraining and progression plateaus for me.
Very interesting to hear, thank YOU for sharing!
Notif squad 🔔
👍
Haha, always great to see you dude!!!
@@HouseofHypertrophy LOL Always a pleasure to see notifs from you, dude.
I set the timer on my phone to 3 minutes rest. Using a timer allows my logging to be consistent for tracking rep progressions. It allows fewer sets for equivalent progress and less time in the gym. I have never taken into consideration a difference between small muscle groups and large muscle groups.
This is a great point I've thought about before. Tracking rest intervals may more reliably let you know when you're progressing, as if you don't and you progressive overload next session, it's difficult to say if that overload is due to actual gains or due to you resting slighly longer between sets vs last session. Awesome stuff my friend, as always :)
Wow the views are going up and up. Im happy for you man
Thank you so much my friend, that's very kind of you!
@@HouseofHypertrophy np
I have been experimenting for a while and tend to use a hybrid approach:
Hard lifts (squat, deadlift, weighted pull up) at the beginning of the workout with long rest
Softer lifts with around 10 reps with 1min or 1.5min
The idea is to do 2 exercises per working group in a full body fashion, doing a lot of volume within a bit more than 1h
There is also the psychological confort of pushing yourself hard during 1H VS grinding to a long training
As suggested, the additional volume may compensate the longer rest + you gain cardio adaptation and a leaner physique
Happy to discuss further about the studies and personal experience!
there is also a research from De Souza _et al_ (you cite it in another of your video) that shows progressively decreasing the duration of rest can still give the amount of size gains that is similar with 2,5-3 minute rest,so we can decrease it overtime to make the training more efficient,so i think the advice of these pro bodybuilder in the past is just partially right,its just not for beginner,subscribe!
Yep, this is also a possibility. But I do think more research is still needed to determine if decreasing rest interval durations in the long term is truly fine :)
This highlights one of the concerns I had with the studies using untrained men. I would like to see trained men with 1 min vs 3 min.
This is true, and it’s something I learned from Eric Helms. Your body is able to adapt to your habitual rest time, and it worked for me. During COVID, my gym was only allowing 45 minute windows to work out, so I started using a Myorep scheme, which is essentially rest/pause training. Rest times were 30 to 45 seconds. My body completely adapted to that and I can do the same number of reps after 30/45 seconds as I would be able to after 2 minutes.
another worthwhile video. 👍
Thank YOU, that's awesome to hear :)
@@HouseofHypertrophy your channel is really good.
A good way to do this to simply split your workouts,going from a lower body exercise to an upper body exercise and repeat.Even split the sets - one set of squats and one set of bench press.This should give the muscles not being worked time to rest in-between sets.
a mine of gold this channel
Thank YOU my friend!
Great content, precise, interesting and based - Thank you!!!
Thank YOU for those nice words my friend!
I usually give myself longer rest time between sets of squats or deadlifts. I find that I’m able to do more without my form breaking down. Other lifts I tend to have shorter rests, but that’s to save time.
Great to hear, thank YOU for sharing dude!
I like your supersettimg idea at 04:30 thanks, that's very practical esp in a public gym where one can't hog the equipment for too long
Awesome to hear! :)
On a sample size of n=1, I noticed that progressively reducing rest time to 2 minutes for compound movements seems quite beneficial for overall strength and conditioning. But then again I care less about PRs and more about overall health, fitness and longevity.
Yeah, there's some data suggesting decreasing rest intervals overtime may be fine, but more research is needed - th-cam.com/video/5GpunWbrzMk/w-d-xo.html
If I have listened right .Large muscles long rest smaller muscles shorter rest 💪... Keep up the great vids, bro
Yep, although it's not super clear if shorter rests are 100% better with smaller muscles, more data is needed. For the time being, I say it's fine to use shorter rests with smaller muscles :)
So according to all these studies it doesn't matter whether you're doing hypertrophy or strength training, it's more to do with whether you're doing isolated or compound exercises.
If you are doing compound exercises, rest for 2.5-3 minutes. Whether it's hypertrophy or strength
If you're doing isolated exercises, you could rest less than 1.5 minutes, but 2.5-3 minutes still seems to be superior.
Not only excellent content but great graphics! It's highly informative even without sound. Very impressive!
Thank YOU so much my friend!
Hi, could you do some research on tendons / ligaments and stuff and their relation to strength ? I saw intersting studies on isometric and tendon stiffness.
I think it could be interesting to do a video on this, we don't talk much about it but tendons are the other half of the "muscle" ! Thanks
I will look into it! :)
Incredible content, relevant, straightforward, can’t wait to share it with all my gymbros. Keep up the hustle, we appreciate it❤️
Thank YOU, I appreciate your support !
I usually do supersets with two unrelated exercises in paralell with 3.5 minutes of break time. I use the break time to exercise really small muscles e.g. neck/wrists.
This way I recover nicely but I don't "waste" 2/3 of the time in the gym with doing nothing.
Sweet, nice!
7:17 THIS IS THE EXACT QUESTION IVE BEEN TRYING TO FIND AN ANSWER TO FOR OVER A YEAR!!! I CANT BELIEVE IT
Haha, awesome to hear! :)
I just giant set stuff. No reason not to curl after squatting. OHP+pullups+leg raises is a classic one. I rest a minute or less at the end and I am ready to go. Sweating gets intense though. Conditioning gradually builds and you stop seeing stars after a heavy set of deads
there is no optimal rest time for all, everyone has his own optimal rest time
i have always and still do 5 min rest between sets and i have always done compound exercise. works for me. i'll sometimes do isolation work but use about a 1-2min rest between sets. intuition.
5 minute rest is too long
with the right rest i acctually can do more reps in my other sets than before.
I always rest extra long on my first exercises, which are my big compounds, and shorten them as I move into more isolatated exercises
Awesome stuff!
Great video as always !
Thank YOU again dude :)
anecdotally compound sets of 5-10 reps max to failure is set for 3-5 minutes rest sometimes even to 7 minutes during taxing exercises like deadlift and squats , but isolation with machine or dumbbells are set of light weight on high reps rest time is 10-30 seconds but the failure are felt at the last set.
following the above gave me satisfying results in both gaining strength and muscles growth
Awesome to hear!
0:05 See you space cowboy, great video as always
"There's no beef is here, so you really wouldn't call it bell peppers and beef now would you?" - Also thank YOU dude :)
I suspect with the isolated muscles yielding superior results with shorter rest might be due to smaller muscles recover quicker than the bigger muscles, perhaps when your blood flows to said isolate muscles it replenishes it quicker than it would larger muscles group.
With drop sets it could be a combination the theory I stated above, smaller isolated muscles thrive under constant tension because the body’s resources that support physical exertion are in surplus for said isolated muscles
Potentially!
After decades of experimentation, I found 2 minutes--average--is the optimal rest period. It's sufficient to bounce back mentally and physically.
I rest 45 seconds to 1 minute on all isolation
Minute and a half on everything else. Yes that includes squats, t bar dow and barbell row
There are so many variables that it is very tough to make a call on how one should train using research. Density of training is a very important variable. The amount of work per unit of time. I believe more work per unit of time creates the best results for me. As and example, if I train for 30 minutes, home much total weight did I move per minute. If I take 3-5 minutes between set, I’moving no weight during that period. It would take 1.5-2 hours to replicate this load and the load per minute would be very low. There is also something I call the global metabolic effect of short rest training which is hard to measure.
I’m 6’1 225lb. I do 6 pull ups every 30s 10 sets… n my muscles Are growing fast. Soon I’ll be able to 15 reps 30sec rest
Equal output, equal gains. Divide it up however you want. That more or less sums up this topic as far as im concerned.
Best fitness youtuber
Thanks dude!
Might sound crazy but I started seeing significant results with 5 to 10 minutes of rest with all of my sets being close to the first in reps and intensity.
Very interesting!
Short and sweet: for bodybuilding, resting doesn't matter. For strength, resting matters the world - you have to use rest times which maximize your bodys capacity to lift with maximum intensity (edit: sufficient intensity) on the sets that matter.
Edit: example. I was in the outdoor gym last saturday morning. Some old man wanted me to try a machine and max out on it. I was like sounds like fun - im going to suck but sounds like fun. Because the old man was hurrying me up with the lifts, I wouldn't take proper time between lifts. I reach a maximum lift and the old man leaves. After the old man leaves I do things my way. I take proper rest between sets - and my max ends up being 25% bigger than what it was with insufficient rest times between sets.
Great info! One point of possible improvement: when you're showing the text info, could you run them a few seconds longer so I can hit pause to read them the first time? 😁
I had to back up a couple times to pause it in the right spot to read them. Other than that, all good 👍🏻.
Thanks!
Thank you my friend, my narration is a weakness and I'll continue to work on it :)
When I was young I used to rest 5 to 10 minutes between sets using the Strong Lifts 5x5 program. (I'm sure some of the older viewers are familiar with that program and the dogmatism of the program's author regarding strength training. LOL)
Gym sessions lasted 4 to 5hrs because of long rest intervals, equipment traffic, chit chat, and I did additional exercises not in the program. I was a dumb kid that had nothing better to do back then. Looking back, it was mostly a waste of time.
I'm stronger now (34) than when I was young (20-24) and I only workout 60 to 90 minutes. With rest intervals that are 90 to 120 seconds long depending on the exercise.
Awesome stuff Miguel, thank YOU for sharing bro :)
I can relate to that. In my early 20s used to do 5 X 5 with 5 min rest but I wouldnt add much to it so it would only take 1.5 hours in the gym.
Now I'm almost 32 doing a simple upper lower program with 90-120 seconds rest for most excerises. Workout is usually under 50 min and Im definitely much bigger and slightly stronger than I used to be in my 20s.
Finally some one did this correctly. I always hate long rest periods and always believed you can do 5 sets with 1 min rest in between and gain same results as 3 sets with 3 minutes rest. The ultimate shod be 1 hour spent in the gym. How many sets and time for rest is the best?
Awesome to hear, and many people indeed may not like long rests!
Is your final part of the comment a question asking me how many sets and rests should be in an overall workout? :)
@@HouseofHypertrophy id like to know, I started gym around a month ago, I'm still lost between how much time I need to rest between sets and how many time should I go a week? I'm 35 and would love to get toned and In shape.
@@HouseofHypertrophy yes. I think the question is if you train totally 1 hour in one workout with weights. How long shall you rest between sets? If so longer rest means fewer sets.
I think it probably depends more so on your weekly schedule and what training split you are doing. Very very generally, 9-15 sets with longer rest intervals in an hour workout is probably fine. But I don't think there are any hard rules to this and other factors like exercise selection also come into play :)
TY to share the studies. Best.
No worries, thank YOU for checking this out :)
Great video. If only all videos like this made reference to previous research rather than weak anecdotal evidence.
Thank you so much! :)
Seems like we could get more clarity by measuring their cardio fitness to go along with these studies. A 5k or a 1 mile run would clear up the waters when it comes to the benefits and variances of time between sets.
Yeah, I think this would actually be a very good idea. It certainly would make sense to have some correlation between cardio fitness and the "ideal" rest duration between sets
Great vid, I turn back to watch it again every once in a while. Then let's say we have only 45 minutes to train. Would doing less sets and more rests be more beneficial? Or do you think the other way around is better?
It depends on the precise training variables used, but both can probably be similarly effective, but the fewer sets and more rest might be easier to "handle" and recover from :)
I wonder if there's much difference between 60- and 90-seconds rest intervals. For me, 60s is enough on isolations, while 75-90 is just enough to start the next set. I just can't imagine waiting more than 2 minutes to get back to action.
I should add that I'm usually doing 4 sets to form failure + some drop sets, cheated reps or a rest pause set with my last set, so my workouts are definitely high volume.
No longer than 90 seconds rest for me im old school and back in the day if I had a good partner I would do my set and straight away he would do his set got to laugh at an earlier comment saying up to ten minutes 😂😂 let me guess ?whilst he scrolls on his phone , even Jay cutler only has 60 seconds between sets which is good enough for me , and now her comes the boring but he was on steroids comments 😴🥱
Good job on the research
Thank you my friend!
Solid presentation
Thank YOU my friend!
Regardless of those studies, I rest for 15 to 20 seconds per set, I find that time to be optimal for my needs.
Interesting to hear that, that's quite short haha!
imo if it´s a "hard" day, doing sets for 5 reps or less and you have time: go for 5min. on big lifts with/for lower body. for example 5x5@100kg Squats and you are trashed after the last set. if it´s a "light" day go for 2-3min. like 5x5x75kg.
Why rest? Like what’s the point? I’d love to see a study that looks at the actual effects of rest. Are you resting until your heart rate drops? Is that why? Till your muscles cool down? Lactic acid subsides? Blood drains? Like no one is looking at the actual mechanics of what your body physiologically does when you rest and how or why that’s beneficial. If someone looked into this you could specify what you need to get out of rest, possibly supplement that with other things. I did see a video of a machine that cools you to prevent you from sweating and getting hot and that improved endurance so no rest was needed…..this type of thing. I rest two ish minutes but also base that on my heart rate so it varies. Heart rate seems to be a better indicator but often falls in that 2-3 minute range. I also work my ass off for every single rep.
My personal observation (may me it works only for me): I wait for my heart beat to fall down significantly (but not to regular resting beats, higher than that) and my breathing becomes bearable to start the Next set! I noticed, it is less than 5 mins but more than 3 mins !!
That sounds like a nice method, awesome dude!
@@HouseofHypertrophy Thanks for your inspiring videis and also nice interaction!!!
Ahnold proves that chemistry overcomes kinesiology.
One thing that isn't clear from these studies, at least from the details given here, is whether the overall workout plan makes a difference. It makes sense that smaller muscle groups need less time to recover. They have less volume to flush out and replenish. But if you are trying to isolate delts after a few sets of pressing/pulling for pecs/lats/traps, could you still get by with shorter rests?
Is it me, or are these researchers failing to test what we want to know? Once we have a definitive answer then we lifters can decide how long we want to spend doing an exercise i.e. fewer sets with longer rest periods or more sets with shorter rest periods. All I want to know is: scientifically, is 1 minute of rest enough between sets of bicep curls, and 1.5 to 2 minutes on chest press, and 2.5 minutes on the leg press, and 3 mins when squatting etc? Why don't they just test a fixed number of sets for each muscle group (either 3 or 4 or 5 sets), using differing rest periods with different subjects, and measure growth over time when everyone has done the exact same number of sets?
It's obvious that it would take someone more time to do longer-rest sets, but personally I set myself a goal of sets to perform each time I visit the gym, not a goal in time. I appreciate that some people do allot a certain amount of time for their entire workout, and frankly I don't want to spend more time than I need to in the gym either; I just want to be sure that I'm resting enough technically. Videos like this one don't really provide the answer.
so what do you guys like do to between sets when resting 3-whatever mins?
it does not feel long enough to read a book and I tend to end up watching insta videos these days which I am finding not good for my mindset.
just wondering what other people do with long wait time.
Also, how long do you guys workout with such a long rest time? 1 hr, 2 hr?
Squats tire me out the most out of my exercises. I start breathing like I just started jogging or running. Which makes sense tbh.
I think that longer rests are good and probably even inevitable for beginners, but eventually you will want to work on your muscular endurance. So there's no real better way to do this, they just train different things. I think resting 2-3 min is a bit excesssive. I don't have the time to do that. I'll stick to 1 min and if I don't gain as much muscle so be it. I'll know I'm gaining other things.
You just mentioned your goal which is muscle endurance so 1 min rest is good enough when pumping light weights. But if you want to be able to lift heavy and get stronger you need more rest. Try it out yourself, go with your 3 rep max and just rest with 1 min and see if you can do the same rep with quality or you just end up in snap city 🤷♂️😂
Depends on your goals! If yours is muscular endurance that's fine. But hypertrophy with large muscle mass movements and overall strength gains tend to be better with longer rests :)
Id think these things are individual. I recently read that "early birds" are better at burning fats for energy than "night owls", so night owls dont have the same endurance as early birds, which suggest that they can benefit from more rest time. The fact that some people gain weight (fat) MUCH more easily than others, make me think that there are also differences in peoples ability to burn carbs for fuel (as opposed to storing them as fats - although the ability to store carbs as fat is probably also individual). The quicker we can burn fat and carbs, the shorter rest period one should need to refuel the muscles in between sets, so one can do another set with just as many reps as the first one. I would be surprised if everyone had identical ability to transport proteins and other nutrients to the muscles, and i guess this could also affect what rest period is ideal.
Several years ago i found an ad for a personal trainer who would see what "body type" people have, and set up a diet and workout plan tailored for their specific body type. They had before and after pictures of various people who (supposedly) got massive change in a very short time, and i remember they talked about how Hollywood actors use this to get results very quickly.
Personally, i think the most healthy approach is to take things in ones own tempo, and be active, but not pushing oneself too much. Just getting SOME exercise is better than none, and as one slowly gain strength and endurance from keeping an activity level one is relatively comfortable with, one will be able to do more and more, without pushing oneself so hard one gets burnt out and loose motivation. Starting out with strength seems like the best method for me, both for fitness and weight loss. Once one reaches a certain level of strength, one can try going for more reps and/or sets, which will burn a lot more calories than if one just did cardio. This is not the way to become world champion, but people who push themselves too hard usually dont live very long. I dont compare myself to anyone, so my personal goals is just to improve physical and mental health, as well as gaining some strength and endurance, so i can hopefully regain the level of fitness and agility i had in my youth.
I really appreciate your content and it's very informative. But for me it is way too fast paced and I'm constantly having to pause and rewind to fully understand and take in the information. I know it probably won't help you get as many views and subscribers going more indepth at a slower pace but I think it would help your more advanced viewers.
My apologies, I'm still trying to find the correct balance of not too slow but not too fast. I'll work on it :)
2 minutes of rest then use an antagonist/protagonist superset after my exercise works well for me!
It was proven in a double blind study that chalking your hands and screaming "YEAH BUDDY! LIGHT WEIGHT BABY!" will increase your lift by 20 pounds.
What i do is , i take as long as i need to . If i have gone for a heavier weight and gave it all i got ,i am not going to recover within a minute. It might take 2 mins or even 4-5min . If you are having energy to go after 1 min ,that means you haven't trained hard enough.
What abou myo reps, drop sets, super sets?....are those not optimal for hypertrophy?
Those are very good as well. Many advance level dudes use it as well.
More great content...
Going to up my rest from 90 seconds to 2 1/2 minutes 👍🏼👍🏼
Awesome stuff, hope you see great gainzz :)
I've been training 1 minute rest for 15 years... No wonder I still look like an anorexic victim of holocaust.
Will try to work out now with 2.5 minute rests, thank you!
Haha, I hope you see some awesome gainzz!
Quality content!
I appreciate that my friend, thank YOU
I follow the mentzer program for quads, ie after warm ups ,do one super set of leg extensions and leg extensions, both to failure . With the theory of pre exhausting the quads . Would I be better off doing leg extensions and leg presses separately, with 2 to 3 min rest in between ?
Very useful video 😎👌
Awesome to hear, thank you!
hey I want to see your opinion of this training schedule:
Chest
Back
Shoulder+trapez
Legs
Triceps
Biceps+forearms
Calves+abs
Every part i do hight nember of sets
That can work, the research on training splits is conflicting: th-cam.com/video/Sc-QdAadde0/w-d-xo.html
But I'd say try it out and see what you think of it :)
ok so this is a super dumb question but are you supposed to rest between each set of 1 exercise like (bicep curls 10reps, 30s rest, hammer curls 10 reps, 30s rest) or are you supposed to rest after your whole set like (bicep curls 10 reps, hammer curls 10 reps, tricep extension 10 reps, 1min rest) cause i just rest after my whole set but is that right???? help
Maximum effort on a set will require maximum rest between sets. You don’t need “experts” to tell you that. Might make your workouts a little longer, but the results are worth it.
Great video as always although this video felt like it was at 1.5x speed, sounds like you're rushing to speak, not necessary imo.
Thank YOU for the feedback dude. It's difficult as some people have said they prefer this speech pattern, but I'll evaluate it :)
Are they accounting for the extra sets you can do in the same time frame? You can do almost 4 times the sets in the amount of time of 4 minutes versus one minute. That’s the whole point of reducing rest is to get more volume him a.k.a. more sets.
How many days should I rest after doing this?. Can I keep doing it everyday?.