Mahesh here from Pune India. I always follow Heart Rate Readings. In between two sets when I take interval I usually see my HR watch to get the HR reading down from 135-140 to 85-90 BPM which also takes 1 minutes or little less. Thank you for this awesome information.👍
I just noticed: the reaserches that favor the long rest periods are mostly done with compound lifts. While the reaserches that favor the short rest periods are done with isolations. So maybe short periods are indeed supirior/at least equall to long rest when it comes to isolation, and vise versa for compound. I still havent seen a reaserch that compares long rest periods, short rest periods, and mix rest periods(like mentioned above) all together.
Great video, especially with the practical recommendations. The studies have their value, but sometimes they try to be too much scientific by controlling for variables they should not, and the results have no practical value. The study by Schoenfeld (2015) should not have used the same number of sets for both groups because they are comparing people who train 45 min with people who train 1h30. So the group with shorter rest was doing a bit less volume, while the point of using less rest is to be able to add more volume... Trainings are usually limited by time, I used to train 5-6 exercises in less than one hour for my legs with 1 min rest, but now it's almost impossible do it in less than an hour for 4 exercises with longer rest. I wish there was a study on the same training time with different rest time to evaluate what is really best for hypertrophy. Also the failure part is easier to evaluate, but it might impact the volume for the other sets, especially for the shorter rest time while we don't even want to train to failure for that particular reason...
You're right, it is sometimes hard to draw practical conclusions from controlled studies. That's why we need to use the science in conjunction with logic and practical experience for the best outcomes 👍
I think a new study should be done. There should be 3 groups. Group 1 uses 4 sets of 12 reps and a long rest period. Group 2 uses 4 sets of 20 reps of low rest. Group 3 uses 3 sets of 12 reps with long rests, while the 4th set focuses on pumping. So, will the pump just be enough, or will more pumping sets work better?
CSA means cross sectional area, which is literally the size of the muscle cross section. It is a direct measure of hypertrophy, so I'd say it's pretty reliable 👍
I'm struggling to find my working weight for squats because if I rest even for 3-5 seconds before going for another rep, it's much more manageable than immediately bracing and going down again as soon as I complete the previous rep. Even 4 reps at a high enough weight starts to feel like cardio unless I take that brief break between reps since I'm braced and not breathing for most of the squat. Maybe I should find my 1rm and go from there but I'm not so sure. Any advice would be appreciated
Good question. I would say either way is fine as long as you keep it consistent. I would probably recommend to give yourself a few seconds at the top of each rep to brace, but don't extent this time this as you get closer to failure 👍
@@FlowHighPerformance1 yeah it was a study they did at Stanford University using athletes and using this method to cool either their palms or the forehead or the bottom of the feet. They claim the results are pretty remarkable. They even claim some of the benefits can be close to actually taking anabolic steroids. I thought it sounded pretty ridiculous so I tried it for myself and it does seem to have some Merit
If i train legs with big compound exercises such as Squats for Hypertrophy and go for 10 reps with RIR 2, the Rest between sets should be up to 3minutes? Why i think its too long?
I always come out smarter in the field of weightlifting after watching your videos.
Glad you find them useful 👍
I love how concise and detailed your videos are. My favorite part: Practical Recommendations.
Great to hear, glad you find the content useful 👍
Mahesh here from Pune India. I always follow Heart Rate Readings. In between two sets when I take interval I usually see my HR watch to get the HR reading down from 135-140 to 85-90 BPM which also takes 1 minutes or little less. Thank you for this awesome information.👍
That is another great way to do it. I often use HR too 👍
Excellent breakdown of this topic
I just noticed: the reaserches that favor the long rest periods are mostly done with compound lifts. While the reaserches that favor the short rest periods are done with isolations.
So maybe short periods are indeed supirior/at least equall to long rest when it comes to isolation, and vise versa for compound.
I still havent seen a reaserch that compares long rest periods, short rest periods, and mix rest periods(like mentioned above) all together.
Exactly! That one reason why my recommendations were to implement shorter rest periods for isolation lifts 👍
Great video, especially with the practical recommendations. The studies have their value, but sometimes they try to be too much scientific by controlling for variables they should not, and the results have no practical value. The study by Schoenfeld (2015) should not have used the same number of sets for both groups because they are comparing people who train 45 min with people who train 1h30. So the group with shorter rest was doing a bit less volume, while the point of using less rest is to be able to add more volume... Trainings are usually limited by time, I used to train 5-6 exercises in less than one hour for my legs with 1 min rest, but now it's almost impossible do it in less than an hour for 4 exercises with longer rest. I wish there was a study on the same training time with different rest time to evaluate what is really best for hypertrophy. Also the failure part is easier to evaluate, but it might impact the volume for the other sets, especially for the shorter rest time while we don't even want to train to failure for that particular reason...
You're right, it is sometimes hard to draw practical conclusions from controlled studies. That's why we need to use the science in conjunction with logic and practical experience for the best outcomes 👍
Nice one
I think a new study should be done. There should be 3 groups. Group 1 uses 4 sets of 12 reps and a long rest period. Group 2 uses 4 sets of 20 reps of low rest. Group 3 uses 3 sets of 12 reps with long rests, while the 4th set focuses on pumping. So, will the pump just be enough, or will more pumping sets work better?
I would also like to see this 👍
Thank you sir🙏
No problem 👍
How reliable is csa at measuring hypertrophy?
CSA means cross sectional area, which is literally the size of the muscle cross section. It is a direct measure of hypertrophy, so I'd say it's pretty reliable 👍
@@FlowHighPerformance1 thx :), I guess it mostly reliable away from training so no pump will distrupt the measurments?
They generally take CSA measurement a few days after training to avoid any interference from muscle swelling 👍
Neat!
Would "Single Arm" Compound Movements cause less metabolic stress ?
Metabolic stress is determined by rep ranges and rest periods, not the exercise itself 👍
I'm struggling to find my working weight for squats because if I rest even for 3-5 seconds before going for another rep, it's much more manageable than immediately bracing and going down again as soon as I complete the previous rep. Even 4 reps at a high enough weight starts to feel like cardio unless I take that brief break between reps since I'm braced and not breathing for most of the squat. Maybe I should find my 1rm and go from there but I'm not so sure. Any advice would be appreciated
Good question.
I would say either way is fine as long as you keep it consistent. I would probably recommend to give yourself a few seconds at the top of each rep to brace, but don't extent this time this as you get closer to failure 👍
Do you know anything about the Palmer Cooling method between sets? Heard about this on The Huberman lab podcast.
Never heard of it
@@FlowHighPerformance1 yeah it was a study they did at Stanford University using athletes and using this method to cool either their palms or the forehead or the bottom of the feet. They claim the results are pretty remarkable. They even claim some of the benefits can be close to actually taking anabolic steroids. I thought it sounded pretty ridiculous so I tried it for myself and it does seem to have some Merit
Interesting, I'll look into it 👍
👏👏👏👏👏
If i train legs with big compound exercises such as Squats for Hypertrophy and go for 10 reps with RIR 2, the Rest between sets should be up to 3minutes? Why i think its too long?
I think 3 minutes is fine if you have the time to do so. If you're time-restricted, then rest shorter 👍
@@FlowHighPerformance1 thank you for the answer. Also, please make a video explaining the French Contrast Training if you can.
Check this video on contrast training ruclips.net/video/Piv_t6-HgjQ/видео.html