I Was WRONG About REST TIMES. (NEW Study)
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- Опубликовано: 20 сен 2024
- In this video Dr. Milo Wolf admits he was WRONG... After the findings of a NEW study show that his opinions on rest times for hypertrophy might not be up to date with the latest scientific research any longer; he discusses the new evidence and whether his opinions have changed.
References:
1. sportrxiv.org/...
2. pubmed.ncbi.nl...
3. journals.lww.c...
4. pubmed.ncbi.nl...
5. pubmed.ncbi.nl...
6. pubmed.ncbi.nl...
7. pubmed.ncbi.nl...
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"I Was WRONG About REST TIMES. (NEW Study)"
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OK, but if I don't rest 8-10 minutes between sets, I might not continue my unbroken endless chain of PRs as a beginner and my ego will be absolutely SHATTERED
LOL :D
Then u have to continue as the mental comfort/health is the most important. 😅
Progress is the main driver of growth. Adding half a plate to your bench while add more to your chest than shortening your rest times "optimally".
Studies are good for curiousity and a few tweaks to your training but that's about it.
@@user-he4ef9br7z
The first thing you do is add REPS not weight. If you can bench 135 for 20 good reps. 225 will come. The mistake too many make is to try and add weight too soon.
This is how I broke plateaus. I would wait until I could get 15 reps. Then add enough wait to rein me back to 6 reps. And go again.
@user-he4ef9br7z progress is an indication of growth, training close to failure is the main driver of growth. The reason you can add a plate to your bench is because you have added muscle
There's no way my second and further sets will be close to having as many reps as my first set, with only 60 seconds rest. But apparently that doesn't matter. Interesting.
They will if you leave 10 reps in reserve
maybe the participants were closer to failure due to shorter rest times and thats why it didnt matter/saw better gains
60 seconds rest is essentially rest pause/myo reps at this point.
Facts @@Marko-ij4vy
These idiots flip flop their opinions every other week. Before long studies will come out and theyll say “actually DOUBLE your rest times for better gains!”
They have to keep changing their opinion and making things overcomplicated to keep themselves relevant. Just do what you wanna do figure out what works for you and ignore these goofballs
1-2 mins?! Mike Mentzer told me to rest 48 hours between sets.
🤣😭😭👍🏽
4-8 days u mean
I personally rest one month after each set of squats.
Mike mentzer is the only one who knew what he is was talking about I'm 60 and have made more gains in 18 months listening to his advice. Than I made in 25 years listening to the Weider rubbish.. You do not GROW IN THE GYM. Just about everyone is overtrained and they don't know it.
I will rest at least 5 days between all body workouts. And everytime I come back I am adding a rep more than I got last time. I took 25 years to realize my recovery is 5 days MINIMUM. Now let's say some 25 year old has the same recovery rate as me. And trains 3 or 4 times a week. He ISNT GOING TO GROW. And he won't understand WHY.
@@stevemann1299they are not overtrained, they are under-recovered. People dont take nutrition and sleep serious enough, they are to lazy and weak to actually give it their all over several sets AND Ofc that people are not usually adapted to the Novel stimulus of HIT training is the only thing making mentzers outdated philosophy work
I refuse to take less than 5 minutes between sets. How else am I supposed to watch these videos in between sets?
you can probably watch it in 6 set with 2 minutes rest . you do 1 set then go watch to minutes while resting.
You're one of those useless bums that go to the gym and sit on their phones....
I love how you admit you're wrong. That's so hard to do for many people. This is definitely part of the learning process.
Yeahhhhhh I’m still just gonna take my time between sets until I feel I’m ready to go again…
That’s pretty much Mike Israetel’s advice. He gives guidelines as to how you should be feeling before doing the next set rather than times. That’s better advice.
Yeah, population tendencies don't mean that much for the individual.
@@lissadawes4243 Tbf, Dr. Mike was operating on the same assumptions Dr. Milo was. We don't yet know how convincing he finds this meta-analysis.
But I don't like feeling winded when I start a set, so I'm sticking to long rests for now regardless. Maybe if I get my cardio up, I'll go for shorter rests to save time.
@@LucidStrike I have good cardio but there's a psychological component to getting under a heavy ass bar for another set of squats.
@@lissadawes4243why do you all need advice from others? Why can’t you do what you feel works for you? After 14 years of lifting I realized that all this information online is causing paralysis of analysis , the moment I started hyper focusing on these “experts” advice I lost gains and plateaued . Listen to your body. Most of it is just common sense .
Nice follow up. Appreciate the fast response to new findings 👍🏼👍🏼
You're very welcome!
How close you get to failure adds to the rest time. It is way different leaving one in the tank and actually failing the last rep.
Exactly
Not really it's a wash at the end of the day. The closer you are to failure the more productive the set is but the next set will suffer performance wise. So if your going for the short rest time and adding sets method you still need to be close to failure. Or you gonna need to do alot more sets because you are far from failure.
@@Leeadd623 People who train hard know that isnt "a wash" lol. Maybe try lifting bro.
@timmian85 it's me on the pfp bro... I ain't huge but I definitely look like I lift. No?
@@Leeadd623Getting performance to go down is the point I hope more people figure this out. If you open a session and can do 135 for 10 and at the end you can do 135 for 9 it wasn’t very productive. The reason you can or can’t perform is muscle damage or lack thereof. Another thing I’m realize a lot of ppl including some elite lifters don’t warm up enough to where failure even tanks performance. Some of them it’s on purpose bc they think it’s about pushing hard with x weight
You went over this better than House of Hypertrophy.
However, still 2 minutes between squat sets is still challenging (gonna keep it at 3+ mins likewise with deadlifts and even bench press, especially those like to powerlift on the side), but other leg movements definitely less rest times can be utilized.
Oh no I rested 2.3 minutes on my second set of squats, my legs are vanishing.
Great to see updated perspectives, as science continuously evolves. Thanks, doc!
10:15 - I did that for 3 years and had a 135x5 bench to show for it. On the contrary, I saw my worst gains (no gains) - You were right and now are wrong and I look forward to the video you admit you were wrong about being wrong about being right 😇
He's wrong on a lot of things. And now another thing to add to the list😂
@@trainedbybryan Care to explain as opposed to slapping a laughing emoji on there?
@@trainedbybryan I feel like this is good if you're moving baby weights, but if you actually become somewhat strong as a natural, doing compounds with low rest, and especially for the lower body doesn't feel right. There are also only 3 studies on trained individuals he's referring to, and I bet most of those trained individuals aren't really that strong either. As far as i know the ability to perform reps with heavy weight, and recruit motor units seems to diminish greatly with such short rest periods.
@@Nikoncha Yep spot on. The shorter your rest periods, the more fatigue that is still present for your subsequent sets. More fatigue makes you less able to recruit those high threshold motor units. Less stimulus per set and you'll need to do higher volume to even get close to the level of stimulus you can get with low volume high rest times (spoiler: you can't!)
These takeaways are literally my exact timer presets. I think I'm an oracle that can predict the outcomes of exercise science
Oracle, please tell me how jacked will I be in a year. 🥺
Oracle, please tell me how many sets I need to maximise cake growth?
Oracle, will I produce more force while overhead pressing if I force out a big turd?
@@WickedRibbon The maximum amount of effective volume for any muscle is reached when you spend so much time training it that you can no longer eat or sleep enough.
The thing to note is: the more you train, the further you should stay away from failure.
You must determine how much time you're willing to spend on a muscle and then find the right training intensity so you're at least mostly recovered before every session
The thing is the last time I checked the meta-analyses for shorter rest-time programs (e.g. drop-sets, rest-pause, cluster sets) - the hypertrophy was comparable to normal programs, whenever volume was equated.
Could you also integrate those information together?
Because I could also imagine that a lot of people might be interested in the most effective time-efficient programs
There is no way you can recover in 60 seconds if you are lifting with any sort of intensity.
As milo said around 9:20 you will most likely have some sort of performance loss. If you're out of breath from doing barbell curls and can't do a second set after 1 minute of rest you need to work on your cardio seriously
@MHBlackAce an exercise like barbell curls sure, but with Squats or bench forget about it.
For squats and deadlifts, 2.5 - 3 minutes between sets is optimal for recovery, performance and time saving. For the other exercises, I think that 1 to 2 minutes is more than enough.
yhea it's complete nonsense.
Even on isolations.
Your bicep preacher curls isn't going to go back to half of the performance with 60 secs. Impossible.
Appreciate you breaking down these findings! 👏
Speaking as someone who has been lifting consistently for 14 years straight, I highly doubt that for experienced lifters there is a real benefit in reducing their rest periods for compounds in either upper or lower body to 1,5-2 minutes.
I deem the costs of accumulated fatigue due to cardiovascular exhaustion as way too high and non productive. If I do a barbell row with 350lbs I´d rather hesitate to do another set after 1,5 minutes, not because of the reduced performance even if I would equate volume for what I usually do, but simply because at set 3 I would be so gased out from a cardiovascular point of view than any subsequent set would just feel like a desperate attempt so somehow getting the weight from A to B.
And no it´s not a matter of a lack of stamina if anybody wonders. I do definitely enough zone II cardio to have that at a decent level.
The recommendation makes sense, but not for someone who built a substantial amount of strength or muscle who already has to pay attention to a sustainable stimulus to fatigue ratio in their workouts.
Oh shit it’s the Lord 😳 You look exactly like Kratos, a true, actual man-god.
I would have liked an explanation by Milo instead of a presentation/conclusion, I don’t see how his recommendations make any sense. Like, what if one simply lacks stamina? And why would volume ~ever~ not matter? I‘m just very confused
Great video and super interesting study! What did you think of Menno's critiques of this meta, namely the methods of analysis and non-linear findings?
Where can I find his critique?
"...and we could become...."
Kayaking buddies?
"..coach and client"
Aw man.
Thanks for the updated info. Will be interesting to hear what changes will be coming in the future.
Seems like people need to listen to their bodies, train accordingly. Genetics, age, nutrition, rest, sleep quality are all individual.
Rest pause training works and it is in direct conflict with the idea that longer rest times are needed.
Thank you Doctor. Appreciate your scientific integrity
7:46 its 80s rest on average (like it says on the note) vs 120s
i also dont understand why the hypertrophy favored DI. the difference between pre vs post for CI (CSAA) is 8.8 & DI (CSAA) is 9.5 but for CI (CSAT) is 28.6 & DI (CSAT) is 27.5. shouldnt it be DI favors arm and CI favors thigh?
7:57 same average of 80s rest. basically the same test but with creatine.
out of the three studies, 1 favors 180s rest, 2nd is mixed and the last one favors decreasing interval
These little adjustments make a big difference. I have time for two lifting sessions per week, 90 minutes each. And I try to cram as much as I can in during that time. Shaving a minute off my rest time early in the workout when I’m less fatigued would actually let me sneak another set or two in for important muscle groups.
Thanks for clarifying.
If the threshold for small effect was 0.15 and most rest periods had a difference of less than or close to 0.15, isn't it more accurate to conclude all rest periods are similar?
Also, comparing upper and lower body for required rest periods seems to be a poor way to compare exercises that need longer rest. It's more so that compound exercises require longer rest than isolation rather than lower body vs upper body.
I did my first years of training with 1 minute breaks. Worked. Just one note on progressive overload and tracking: Do note that shorter rest pauses reduces your performance compared to a longer pause so keep that in mind when tracking progressive overload. Otherwise you are fine. Just progress with your 1 minute pauses and you are fine.
The biggest implication from this seems to be that most of us would need to reduce the weight for a given exercise, since sets to and beyond might not have enough strength to be up in the desired rep range.
Don't forget the studies he's referring to are performed using newbies, if you want long term adaptations progressing overtime becomes harder therefore you Need to rest longer between sets
The only thing I learned here is be careful with meta analyses… they are typically full of wrong assumptions about the original studies. Crunching everything together results in crunched understanding.
90 Seconds of rest is a sweet spot for upper and at least 120s for legs else you can't walk brah. Thx for the vid gang!
My first couple of years in the gym I was doing heavy compounds and using the longer rest times (3 - 5 mins) between sets and saw no results (from a hypertrophy standpoint) whatsoever. I barely looked like I lifted...
The last 2-3 years I have switched to mostly machines, body weight exercises and some cable work. I mostly will start my workout with one compound exercise and then it's all machines etc with 10 - 30 second rests between sets along with drop sets and rest pause, with every set to absolute failure...My physique has completely transformed training in this fashion...
The way I see it, resting too long is going to fill your workout with junk reps ie: reps that are easy and contribute absolutely nothing to hypertrophy whereas very short rest virtually eliminates junk reps, every rep of every set is hard...add to that drop sets and rest pause at the end and your muscles are absolutely pumped/stimulated to their max...
If you've been a regular gym goer for years then you will know that the only guys who look like they lift are the ones on the roids, most natty's training in the traditional way don't even look like they lift...
1-2 minutes is tough for me because my cardio sucks right now due to surgery recovery and being out for a while. I typically do 3-5 minutes.
Well you was more right than you was wrong. And you still mentioned that 👍
“You may need to do more sets to make up for the rest period” has to be the funniest take I have ever seen. Just proves this guy hasn’t trained anybody before.
@@contentkeeper8769 proves your dad left
How does this intersect with rep range? Because reducing rest times, and therefore performance, on 5-10 reps is not the same as on 10-20 or 20-30. Do you need to reduce weight to stay within the target range?
when you change your Mind and plan after each new study
Its pathetic. Isnt it ?
On the one hand, the data says you won’t lose on gains, but we all know for a fact, you’re gonna get many more of those ugly reps with shorter rest time, which are higher injury risk reps, if not just outright lose out on a few reps, which you would have to make up for in an additional set.. so the minute you’re shaving off is not gonna make up for the added 80-120 seconds of rest / 30-60 second newly needed set..
If I recall correctly, he said in this video that you don't actually have to make up for the decreased performance.
Any ideas on why this could be the case? Is it something to do with metabolites or the effective reps model? Is volume load not as important as previously thought?
This seems to be another example of hard sets being more important than performance for muscle growth. Whatever brings the intensity up works even if it compromises load. Not always better, but at least as good.
What I saying. That’s why I don’t track progressive overload
Just push till failure every set
@@rememberme3762 I would still track to make sure you know what you’re doing is working
If im currently resting 3.5 min between sets should I immediately start resting 1.5 min instead or gradually decrease the rest times every week?, and if gradually, how should I do it?
If you are aware of your previous weeks performance per set/reps, you can cross reference that with your present days last-set rest time, and use variable rest times to not have a performance drop off while still using the minimum rest time between sets.
Doing log-based variable rest times does require keeping workout logs though, and a starting default rest time per exercise.
EG: when doing drop sets to failure:
set 1: 16 reps (previous week 14 reps)
rest 90 seconds
set 2: 13 reps (previous week 15 reps)
you can infer for the next set, you will need greater than 90 seconds recovery, to keep performance at or above the previous weeks.
rest 120 seconds
set 3: 17 reps (previous week 14 reps)
and so on. It's pretty intuitive.
If you didn't have enough gas the previous set for performance, put more in the tank for the next set.
What about drop sets? Can we still use them? Do we have studies that compares drop sets to conventional sets?
Drop sets are really good.. breaking plateau
Doing multiple sets with high intensity and 1 min rest between the sets is basically a drop set
For me (and I guess some trainers) the interesting part is set equated as I will not do makeup with more sets and calculate the lost load. That is something for sceintists ad therethicans and not practitioners of weight training.
What if you just prefer long rests (say 3 mins)? You aren't missing much according to the evidence.
I've been resting 90 seconds to 5 minutes between sets before the findings of this meta analysis, I will now rest 90 sec to 5 minutes, after the findings of this meta analysis 😂.
I'm sry if this had been mentioned in the video and in the studies, but have the studies taken 'training to failure' into account? Because I can't see myself going for another set in 90 seconds after taking a set of incline bench to 0RIR
What u espect? 😂😂😂, close to faluire mate.
Appreciate your unbiased nature!
I always found it odd how shorter rest times were seen as subpar, yet myo reps were seen as a great intensity technique.
He's literally the most biased lifter ever
@@valentinocozzi Beliefs aren’t necessarily bias. He saw convincing evidence that shorter rest times are at least on par with longer rest times, and he changed his mind.
I love the thorough analysis of these studies, thank you for this.
To be fair mmy rest times was around those you have reccomended , so overall im happy about the findings. Amd gives me something to pass on to my friend who is part of the '45 second rest all you need flr every lift' gang, gotta challenge the muscle mann 😅
Is Dr. Brad J. Schoenfeld involved is something like 2/3 of all exercise science studies? I am seeing his name on these studies a lot.
Especially regarding Hypertrophy research
So my 90s is just right. Makes perfect sense to me.
If the rest time is too short, meaning you are still winded and heart rate is high, your systemic stress is too high and you cannot perform very well. However you will get a powerful systemic stress response which is good for hormones, especially if you are older.
If you rest too long, meaning you could do next set, but you sit around still, your systemic stress level goes too low and you won't get the hormonal benefits which the systemic stress can give you. But you probably can get to PR easier.
So what's the right rest time? Like always, it's about balance.
Rest just enough until you feel you can perfom the next set well.
This could be under 60s for some small muscle groups and over 2 mins for large muscles.
This way you get the hormonal benefits and can stress the muscle
My guess is Whole range of rest of times is good. Shorter rest times more cardio, and longer more strength. And hypertrophy probably could benifit from both long and short rest times.
I tried 1 min, 2 min, 3, 4... Now i just listen to my body and go for next set when i feel ready
Yep, I usually do that with squats, bench presses, and deadlifts. The smaller movements can afford less rest time.
A good metric is using your heart rate. If your pulse is close too normal, go again.
This assumes the sets are really hard, failure or beyond.
A bit unrelated, but I have a question regarding rep ranges. You've said on multiple occasions that doing a variety of rep ranges is beneficial for muscle growth, and because I'm a person that does much better with a smaller selection of different exercises, I was wondering whether this would still apply and be the case for doing the same exercise. For example doing something like bodyweight pullups in the rep range of 12-15, and then doing them weighted for something like 5-8?
Yeah, a variety of rep ranges would be beneficial regardless of how many different exercises are done. You might want to do heavy work first though or do your heavy and light work, of a single exercise, on different days.
I’m confused why you didn’t include a 3 minute ceiling on some of the rest times in your takeaway, since a lot of the studies you mentioned said 3 min rest was better than 1.
What am I missing? At 2:48 the figure shows, as far as I can tell, no statistically significant difference between the 4 rest times.
How do you pair this with rep-ranges? Do you just not care and work with much wider ones ? Because if I rest 1.5 minutes on a heavy upper body compound that I take close to failure, there is no way I will get even close to the same reps. Atm I rest 3 min for upper coumpounds and 3-5 for lower body compounds and I still hit the bottom of my rep ranges and lose 2-3 reps on average (typically I lose the most reps between first and second set and then slightly less between 2nd and 3rd). I would say for me, lengthened bias exercises are substantially harder to maintain performance on between sets compared to others.
Doesn't the data somehow gives credence to effective reps theory assuming at least minimum >1min rest?
i havbe the same problem
you're fine, man, just rest as long as you need to. the worst thing you can get out of it is that you wasted a couple of mins by breathing hard
I dont think that these studys was made with heavy Compund nearly 60-80 RPM.
I think they was made nearly 30-50%. and RiR nearly 2-3.
I rest between 2-4 Minutes.
3-4 for Comp
2-3 for Iso
My intuition is that my workouts would be significantly less pleasant if I rested less but had to do more sets to make up for it: constantly gassed, not saving any time really.
00:22 - Bro just said #Science lol. Great video Doc Wolf!
Go to failure with squats and rest for 2 minutes. You'll notice that after 2 minutes you'll just start breathing normally. Let alone lifting a weight...
the science keeps changing, lots of studies revealing contradictory results. All of these flip flops just point me to focusing on golden era trainers' advice and not think give into all of these conflicting studies. In Arnold's Bodybuilding Encyclopedia he recommends 90 seconds between sets. We keep going in circles and end up admitting that golden era bodybuilders, even though they were not following the science, knew what they were doing.
I'm kind of confused why drop sets are as effective as straight sets but short rest times are less effective than medium rest times...?
I like when the reaserch give me a lot of confirmation.
I don’t time my rests I just go off feeling, if I was to time them I reckon 45-90 seconds typically. I don’t see massive drop offs between set performance, typically it would be something like 15,14,11.
2 mins is not enough for lower body compound
Does not make sense. Resting 2 minutes when squatting? This way you wont even make it to the required 5 reps for hyperthrophy 2 sets in
Awesome content as always! Looking forward to the app. Do you need any technical alpha/beta testers (intermediate/advanced bodybuilding focus)? I most recently used RP's app.
If I squat a 10RM I‘m laying on the floor breathing heavily for 5min
Very interesting and useful analysis, but I don't know about rest times for lower body isolation. You definitely don't need to rest 1.5 minutes between sets for calves, and probably not for leg extensions, either.
Very good Video! Are Supersets than also good? I think when you do unilateral supersets z. B for the Arms than its very close to have a rest time between 1 and 2 minutes. Or you must than train complete without rest
Reads one study, suddenly that is the law of nature, until another study comes out in 6 months of course "proving" the exact opposite. TDLR, researchers don't really know much about training at all and what worked in the 80s works about 95% as well as current "new" methods.
Since I train in circuits and opposite muscles I usually dont rest or if I need to, I only do it until I think I’m ready to go
So you are saying that although you thought you were right before you were wrong, and now you are again saying that you are right? Is that right? Or am I wrong?
Worrying about rest times is majoring in the minors. Just do what you prefer and what your schedule allows. I'd be worried about form breakdown doing 2 min rest between deadlift or squat sets lol.
Basically in the real world, as long as the overall reps and weights and overall intensity match, doesn't really matter much how long you rest. If you rest less than 1 min, make up with more sets. If you rest for 3 mins, push hard as well.
The Magic words are:
Not peer reviewed !!!
Well, thanks to your other advice, I built my routine around antagonistic supersets. So therefor...?
Short rest breaks.
Anecdotal obviously but a few decades of lifting Ive always found shorter rest times equal more muscle growth from a body building perspective. if training for only strength then longer rest times are better obviously.
You dont even need to add more sets to somehow balance? (ive never understood that logic) you'll get used to shorter rest times and the total number of reps carried over the excercise per sets will be the same.
I like to use heart rate monitors for rest times. Once I'm in back in the lower end of zone 2, means time to do the next set. This can be anywhere between 1-4 minutes depending on the intensity of the previous set and overall workout fatigue. Of course the key is an accurate monitor, in my case it's the polar h10 chest strap.
Dr. Milo, I would love to hear your opinion on heart rate monitoring for rest time in strength / bodybuilding training context.
I do only 3 sets and 60s rest between and I always get sore after my workouts and have been progressing very well. I make up for the low sets with the reps, I do an exercise to failure on 1st set (also do warm up set before), then on sets 2-3 I try to match the 1st set, if I stop beforehand I just rest for 12-15 seconds and get back to it and finish the set before resting 60s before next set.
Of note: that 20s vs 80s study took 24 minutes for the 20 second group and 46 minutes for the 80 second group
Whats the TLDR
There is a question about resting I would like science to find out though, I am doing a big super set, for example
1 set of chest + 90-120 sec. rest
1 set of pull downs + 90-120 sec. rest
1 set of leg squat + 90-120 sec. rest
and then I go back to the chest and start over again, resulting 8-10 min. rest between chest, back or legs sets. Does this hurt hypertrophy?
What about strength gains. Afaik the better you're rested between sets the better the strenght gains.. especially if you're doing set at str rep range..
I'm gonna use my personal experience (which is the highest form of scientific evidence) to say that I noticed that during myoreps I need to do more volume in order to get DOMS, for example, I always do 8 sets of triceps pushdowns with an elastic band in my home gym after I'm done with chest exercises, these sets are quite intense and painful so I know that I'm going hard, if I tried to do 8 sets of skull crushers with 2 minutes of rest after training chest I would be much more sore, in my personal experience each set is less stimulative so you need to do more of them.
It's good to see though that short rest times are not necessarily bad, in any case you can just do more sets, I always try to do intensity techniques on smaller muscles since it saves time and cardio is not a problem. I paused at 6:30 and it says in that study that those who used 20 seconds rest times had better repeated sprint ability than the 80 second rest time group, but that conversely the 80 second rest time group gained more strength, this makes sense, if you train with low rest times your body gets used to doing many reps and higher rest times gets your body used to pushing harder for each rep, for hypertrophy it doesn't matter since you are not competing.
Thank you Doctor.
Interesting. Is that mean metabolites are more important than we think?
I have come to the conclusion that you are completely missing something here, and implore you to debunk your own study. I tried training shoulders this way, 2min rest periods, roughly 27 sets in 1hr. Two days later went to train shoulders again the way I usually do, and it felt like I had skipped my last shoulder day, as in, they were extra recovered. Today my shoulders are sore. 6-12 quality sets is the way to go. I rest 4-7 minutes because I noticed my performance continues to improve the longer I rest up until about 8min. 2min rest periods are nonsense.
Interesting. But i still will rest between 1 1/2 3 1/2 minutes between sets , and less only with calves
Turns out again that old school bodybuilders might have been right
we be competing with the rp app
We need the latest research on pre exhaust technique.
I rest 10 seconds just to be safe.
do they have any idea on how rest times affect muscle growth and strenght ? What about giant sets ?
thank you, great video !
@Wolfcoach
What do you think of the RP rest times model which consists of 4 factors: Are you still out of breath? Is any other muscle (not the one you are trying to train primarily) going to limit you on your subsequent set? Do you feel ready to work the muscle hard again (psychological drive)? Will you be able to hit at least 5 quality reps on the set?
Obviously the answers would have to be: no, no, yes, yes in this model to start your next set. But this could mean you are resting for longer than 2 minutes on some exercises and probably a lot less on other ones like a calf raise...
Do you think this model is valid in practice?
Video on the RP channel and my own on EXACTLY this is coming soon 😎 TLDR: I think just performance is a better checklist tbh. And if anything, that isn't even that big of a deal either - performance probably wasn't being optimized in these studies with just 1-2 minutes of rest, and yet, hypertrophy was generally maximised with that. So, even maximising performance isn't that important for growth.
@@WolfCoaching Thank you very much. I'll make sure to watch that video.
I generally need long rest times, probably more than 3-5 minutes sometimes. I don't feel ready if I rest shorter because I also train for strength. And I don't want to reduce the set quality. Would lower rest times still be more efficient?
Don't do it (go when ready)
Thank you bro 💪
Milo said in he vid just cause you don’t feel ready and performance decreases doesn’t mean your not getting max gains
you should continue what you doing. changing what works bcs of some 1 fishy meta study would be ridiculous
No way i can rest for only 2 mins after a hack squat set. Hell i can barely walk after one minute 😅
Maybe I'm not observant- does the supremacy of 1 min of rest hold true even if it causes reps to decrease?
I think I do best going off of feel. I usually get in 2 sets per 4 min song, and sometimes 3. I’m glad I’ve been verified as being probably good enough in practice
Are there optimal rest times for maximizing strength and(or) power?
What is the optimal rest time when using super sets of antagonistic muscles?
Myoreps are back
Maybe I didn't understand, and the following was already accounted for, but could it be that people who took shorter rests tried harder to reach the target rep range (even if failing to get there). Or stated differently, their state of arousal was higher because of their perception of difficulty which lead to getting closer to failure on each set? Would the effectiveness of short rest times diminish as a lifters expectation of how many reps they were going to get adjusted downward?