They say don't count the reps but make the reps count, do the same with rest. Rest for as long as you need to between sets and continue when you feel like you're ready
I used to rest short. I found 3 mins on compounds and 2 mins on isolation works best. Everyone here commenting on how long their workout would take simply have a "junk volume" problem. I also used to train high volume and also changed that to about 8-10 sets per workout. This also works much better because now you can focus more on better form/technique as well as push closer to failure. Try it out! I guarantee you will prefer this method of training. MORE IS NOT BETTER, QUILTY IS!
What’s your split like? For example, I’ll do chest and triceps and I’m usually doing 8-10 sets for each. And I’ll do that twice a week. Different moves for the two workouts. Like just bench press is five sets.
I rest long enough to catch my breath and nerves system to recover which is usually about 1 to 2 minutes depending on how hard and heavy I'm training and what body part I am training. If I'm doing heavy free weight squats I'll rest 2 minutes but if I'm training arms , shoulders , calves or hamstrings it's 1 minute rest for me. Resting longer than 3 minutes my body starts to cool down and I'll lose my pump .
I'll do a large muscle group set, rest for around a minute, do a small muscle group set (bis, tri, delt, Calves, etc), rest to get my normal breathing back, then go back to the compound lift. Works really well, can be more productive, and get out quicker. I log every workout. Making steady progress.
@@GuidoDePalma exactly. While other dudes are playing on their phones I'm getting work done and it shows. I love my iron therapy time to just zero in and train.
Really helpful. You confirmed what I’ve been doing - 4 minutes between sets for bench presses and leg presses; 3 minutes for all the other muscle groups.
Thanks, been experimenting with longer rest period between reps, 2-3 min, and it does seem to help. Trying to get over the feeling I'm wasting time, so this info helps.
@@PPdabest What science would that be? Are you trying to say there's settled scientific research as to how long of rest makes muscles respond best. Lol That's Laughable. Or, are you talking about the average noob content creator with hardly any lifting experience, claiming he knows best? Seems you're as big a noob as this clown. Anyone can create content. And there's far too many fitness influencers/content creators that have zero idea what they're talking about. You're just another one that is clueless. It is proven that time under tension is what tears muscle fibers quickest. Resting to where your muscles "cool down" is 100% counterproductive to growth. This guy has no idea what he's talking about and neither do you. Tear muscles down in the gym with intense training and grow when you rest. Minimum of 72-96 hours.
I'm tired of all these channels contradicting themselves and each other. Rest 1 minute, 3 minutes, only as long as you need. Do 3 sets with 1-2 reps in reserve, 3 sets all to failure, just 1 set to failure. 1 gram of protein per pound, one gram of protein per kilogram. Bands don't work because they get heavier as you lift, use chains with your barbell so it gets heavier as you lift. Front raises good, you don't need front raises. Creatine after workout, it doesn't matter when as long as you take it. Train 2 days a week, train 5 days a week. Cardio after lifting, no cardio on lifting days
I agree.These self appointed gurus permeate RUclips. By watching their videos you just perpetuate the problem. It’s enough to drive a weight trainer crazy.
Man I feel you, I want to start working out so I'm documenting to figure out a program and stuff and its so overwhelming everyone contradicts each other
If resting 2 -3 minutes is going to extend your workout to multiple hours you're doing too many sets to start with. I've been taking longer rests for a couple years now and I'm rarely in the gym for more than hour. I think it's helped.
@@tezzanewton, I work off a modified, back-bi's, chest-tri's and legs approach. I'll add more shoulder work in here and there along with corrective exercises and abs in-between those days. I travel for a living so this is my basic routine when home. It's 5-6 workouts per-week and I walk about an hour the same amount of times. On the road it's more like 3-4 workouts a week. To answer to your question: I'll do around 9-11 sets for a group like chest and that's split between 3-4 core exercises. I have no problem doing 2 sets on some things instead of the promoted 3. I rarely do 4.
Can’t agree. I don’t get notably fatigued from almost supersetting my entire 90 minute workout. I also get the added benefits of muscular endurance and cardio training. Perhaps also an individual thing.
I like to use short circuits of usually 4 exercises. By the time I get done with last exercise, the first muscle group has had time to recover. For example: biceps -triceps - abs - glutes. (the triple A workout). I go by feel, too. If I need more recovery, I take more recovery. I just don't take LESS recovery. Seems to work for me.
60 seconds is not the rage it is the right way. The muscles should neither get enough rest to adapt or rest, they need to be put under tension. And no, it does not turn into cardio just cause you rest 60 seconds. You are thinking of HIT or you are in really bad shape if you think it has anything to do with cardio that you rest 60 seconds.
@@KTK44 False. For efficient muscle growth, you need to rest more 2+ minutes between each set. But if you want to rest only 60 seconds, you need to do more sets.
@@corenko No you don't. There is no evidence to suggest any of that is true. I love that geezers like you think you have some sort of secret to efficient muscle growth when it has been tried and tested for decades that 60 seconds is plenty of rest and better yet, listening to ones body, breath and nerves system is the best of all ways to rest, instead of walking around with your phone timing 2+ minutes. I bet you don't get jack squat done when you work out and it probably shows.
How does this work with supersets ? I do push-ups, superman's, situps,leglifts,squats, and inverted rows in a superset. How would I go about my rest period?
QUESTION... If I train 3 unrelated muscles 1 set each, waiting 1 min in between and repeat, is it the same as training one muscle waiting 3 min in between sets? I hope so because it would sure cut down on time in gym
All I canb say is that if I rest longer between sets, I can hit more sets and hit them harder. The next day I feel like I got hit by a truck, which means hypertrophy. When I tried the 1-2 min rest method, I experienced very little results due to far less effective sets due to fatigue being too high. The 3-minute method is what built up my 56 yo ass into the jacked dude I am today. I was getting nowhere with short rest periods. SO out of all the contradicting things I've see posted by influencers, I know for a fact that this one is accurate by putting it to the test myself.
I'm a little confused. I know MM also has a video saying workouts shouldn't last longer than 45 minutes so your cortisol levels don't get too high. If I rest for 3 mins between sets, I'll only get like 10 -12 sets in per workout.
10-12 sets is good. Remember that the minimum effective dose is just 1-4 sets per week, while 8 sets per week will result in roughly 90% of your maximum gains. Anything above 10 sets per week is trying to chase trivial levels of optimism at the expense of your recovery. The best result I ever had in my life was doing just 5 sets per week. So don't be afraid of lowering the sets for increased rest, as it really seems quality matters much more than quantity.
I like that you did research but I feel it's not conclusive enough. I take short rests and lift heavy. I have seen the most growth and progress since I started HIT. I'm 46, those extra hormones and testosterone are exactly what I need. I love your videos. I just don't think a standard rest period for all exercises is a good idea. Some compounds require more rest and iso exercises require less. At least it is that way for me. As I have gotten older I have realized that what works for some may not work for others. Like easy bar cheat curls make my biceps explode but they don't work for my friends. There are a lot of exercises and methods that work for me but not for others and vise versa. Like I do full body 2-3 times a week. Push, Pull, Legs.. In the same day. A 2-3 hour workout. I love it. I'm gaining muscle like crazy. I'm also getting fat because I eat like a hog. But Spring is here. Time to end the bulk and add 10k steps a day..
You’re all over the place man. Nothing wrong with having a workout preference, however the hormones and test spikes you’re chasing after is just spikes, nothing that actually contributes to muscle growth. You do realize testosterone spikes up and down throughout the day when doing various activities right? You only receive benefits from testosterone and growth hormone when you artificially inject it which keeps it elevated all day.
@@gullyblanchard5750 I have seen the most progress over the last 6 months than I have seen my whole life. I'm not chasing the hormones. That's a bonus. I'm chasing gains. I squated 220kgs yesterday for 5 reps. I weigh 85kgs at 46 year old. I have gains across the board. Everything is bulging. And I'm not on drugs.
@@gullyblanchard5750 My gains over the last 6 months say "Hi'. My whole body is transforming. I squated 220kgs yesterday for 5 reps. I weigh 85kgs at 46 years old. Two years ago I was squating 100kg for reps. I have reached the bottom of the stack for most of the cable machines in my gym. My chest, arms, lats, quads, and traps, have exploded in size.. Everyone is noticing but that was never my goal. I do it for my self and my family. And I give thanks to God for allowing me to be strong and healthy.
I get an 1 hr to lift a day. I’d like to train longer. It’d be just too hard to schedule in. But I did feel the fatigue yesterday. I always went up in weight in each lift too so……. Everything in the video does make sense
I like 5 to 10 on compounds and 2 to 3 on isolation, but I go very heavy on compounds. I enjoy my 2 plus hour workouts, but I have a home gym. so I don't really need to rush or worry about hogging equipment.
My body lets me know when I've recovered enough between sets: breathing rate, heart rate. Usually 1-4 minutes, depending on the type of exercise and intensity. Glad to know more rest is better tho! I'm 42, don't mind the extra rest time at an outdoor gym in the sun.
Great, I just started doing MYO sets to save time, now I don't know if that's a great idea. Ah well, I like getting my workout done in less than an hour.
Yeah I need rest between sets….Im 54 and used to do 1 minute breaks…now its 2-3 minutes. Bench or squats or big compound lifts I take 3 or 4. You can still go to failure…or get a pump or feel the burn. BUT sometimes you dont have time for all that rest….those days i just have to push through.
I used to do weight lifting but i have had a back injury since my teens and i done weighs on and off for years. I tried static weights and i never built any muscles and i have never used steroids. I tried protein shakes etc until i found out that your muscles end water filled and you are not as strong as you should be. I asked my friend what to do as I am not building muscles with the static system and he suggested circuit training and for people who don't know what circuit training is. I had nine exercise for one session. You do 2 to 3 lifts in a row and you rest for whatever you want to. I was doing about a minute or less and first set i got through fast. Then i took a 2 to 4 minutes rest. I stretched for the break time and went for the second set with heavier weights and i never trained to failure as it's difficult to keep going 2 3 lifts on the same session and i eventually finished and my muscles was sore and i seen results in about 4 weeks. I also done one stage of nine and added on about 2 to 4 kilos and that got my muscles fired right up. And on my off days i would stretch a lot as with stretching my muscles recovered faster. And i only trained three days a week. This video is very informative and its the best one i have seen on RUclips explaining about rest periods.
I would say rest until you stop breathing hard and feel like you can get close to your goal reps getting close to failure. 3 min maybe if you are power lifting and are worried about a pr at a weight. If you are waiting 3 min you better be going all out on each set, or people will hate you at the gym:)
Why would you not be going all out on each set? You shouldn’t base your rest on how hard your breathing you rest when you know you have enough strength to complete all the reps in your set. You’re not doing a cardio marathon, it’s weight training.
My rest periods are generally two minutes, sometimes as little as one minute, sometimes as long as three minutes; depending on how long it takes my breathing to return to normal.
I find volume goes way down when I don’t rest 3-4 minutes, but workouts take forever! The better question is, given a limited amount of time, should we sacrifice sets (with a longer rest) or sacrifice reps, and maybe even weight (with a short rest)? I’m guessing the short rest is going to be optimal for someone who wants to lift for an hour 3x per week.
So, I'm still a little bit confused. Do you need to completely rest in between sets or rest that muscle group? Could I finish a chest set and go to back and that would rest my chest until I finish the back set, then do another chest set? Or is the rest, a whole body rest?
I seem to just watch my bpm. When it comes back down to 100 (or near it) I start again. YMMV depending on age/fitness level. When it consistently takes way less than 120, I know it’s time to increase reps or resistance.
I typically rest 2-3 minutes between sets of the same exercise, but move quickly from one exercise to another with little rest. The biggest problem I have is that this tends to stretch my workout to near two hours with my warmup. I like that the stronger feeling I have with longer rest periods, but getting up at 3:30a to get my workouts complete with enough time to get to work is annoying.
I'm now up to 2 minute rests. But three minute rests would really stretch out the session too much. This does sound plausible, so I guess the time management solution is to do superset, or even just fully integrate my upper body and lower body sessions. So do pull up, squat, pull up, squat, pull up, squat. With 3 minutes between each pull up , and three minutes between each squat. followed by incline press/RDL x3 etc.
Listen to your body and leave your phone in the locker room. You don't have to time your rest periods. Listen to your body. It is very very simple, but made complicated by youtubers that wants to earn money on unknowledged people.
@@KTK44My experience is different. When I listened to my body, resistance training didn't do much for me. I know now that my rest periods were too short. When I started timing my rest periods, I began and continue to have significant gains. My minimum rest period is 90 seconds, but I go up to 3 minutes for exercises that are difficult for me but are not easily regressed in my home gym (two gymnastics rings). I going to try the 3-minute rest if I can figure out what to do in 3-minutes chunks.
@@KTK44 That is ridiculous, everyone has time for rest periods. You don't need that many sets to make great strength and hypertrophy. As low as 5 sets per muscle group is enough to make it all the way to advanced. Weightlifting isn't a race to force as many sloppy sets as possible, it is about making adaptations by progressively overloading either at or above the minimum effective dose.
Another science based video. After lifting for several years now I learned to dismiss 90% of the “science based” advises and that’s gonna be the case with this one.
@@markp8686 Fair point. However, there are many successful body builders that claim the same. They say: stick to the basis, follow the main principles ands just ignore the noise.
@AleksandarPopivoda that's true if you train just a few years, but if you train over a decade or 18 years, you're more keen on the science as the difference between the top bodybuilders is small and small things makes huge difference . Of course, consistency is the key, but with the right technique, etc, you can skip many years of training also your body, metabolism etc is changing so what's working now doesn't need to work later, it's more complex 😉
Wow simply just wow bro you are doing a excellent job for all of us by making this video and telling about if we're not resting for 3minutes between set and keep it up and keep up the great work as always and take care Keep smiling always
I used to rest 1 minutes and one day i rest about 3 and half minutes my next rep i did more reps the the previos .. i kept doing it and i saw way more result that ever before...
It’s intuitively obvious rest is needed between sets. It’s really a matter of how long you want your workouts to be, understanding you may not gain muscle as quickly.
Makes sense, and then you’ve got the bros who say that if you’re not getting a pump and not in burning pain, you’re not making progress. I rest 3 mins. 5 for legs. Even then I max out between 15-20 sets for a workout, after which I consider it junk volume because I’m fatigued to the point where I can’t put maximum effort in.
You're the guy everyone hates in the gym. Do a set, then spend 10 times the time on your phone. Rinse, repeat. Spend 1/2 hour on the leg press doing just 4 sets. Learn how to workout, bro.
my philosophy has always been to do 1 set per song, since I don't lift without music anyway. it gives me enough rest between sets and makes sure I'm not going cold by resting too long since most songs aren't much longer than 3 or 4 minutes
I think you are misunderstanding. I'm not lifting light, I'm doing a set then waiting until the next song to begin a new set. My philosophy is lifting the same weight until I can lift multiple sets of 10, then raising the weight. Appreciate the insight though@@mikearonson1071
This goes back and forth doesn't it? Ive heard a minute (and that's typically what I do because of my schedule which sometimes means cramming upper body into 1 hour long workout) But generally the better the set and how much im going to put into the set that follows dictates how long i wait
Trouble is,all these YT expert's not do loads of Googling and same sheeeet different channels..Do sets to failure then rest then Repeat 🔁 .Only train when your not aching during doing load's of Rep's.Especially if you're on cheat Juice 🤥💉🩸
Just rest 60 seconds or when your heart rate lowers and you catch your breath back. Listen to your body. Don't listen to this nonsense. Rest shorter and get more done in lesser time. The muscles grow when you REST REST aka when you are not at the gym, they have to be put through tension at the gym in order to rest and grow after the gym.
@@KTK44 the thing is, if you rest more, you can do more reps/get higher weight, and with that you put more tensions on your muscle. Which in the end will lead to a better muscle grow.
Rest periods of 3 mins are only effective if your intensity is high and you are pushing hard. I see guys in my gym who are using light weights and then taking 3 min or longer rest periods (on phone scrolling). If you're doing up to your 1RM then a 3 min rest period will allow you to do more reps per set.
Now after watching this video the people who just sit on the bench or machines can now have a reason to be on their phone for over 10 minutes. Unless you're powerlifting maximumize weight on the bench, squats and deadlifts going as heavy as you can, resting for 5 minutes is ridiculous, for strength and power it's ok but not when you're trying to build muscle.
Yup. I've always know this which is why I sit on the bench for 3 - 4 minutes between sets. It just makes sense to rest longer cause you can lift more the next set.
With those longer rest periods, are they going to (near) failure with each set? Seems to me like the folks going 2-4 reps from failure wouldn't need that longer rest period? I know that I can't do the 30second rest periods that are commonly recommended, but I also milk the hell out of each rep. Honestly, I might be taking too long to complete each rep, but when I'm done, I can't even drop load and move a reasonable volume of weight before like 90 seconds or so
3 min rest is minimum for smaller exercises and 5 min is minimum for bigger exercises. You can push that to 5 min for smaller exercises and up to 7-8 minutes for bigger exercises. If you rest less then you're simply not training hard. It's impossible to recover in 1 minute between sets if u truly pushed to near failure. This is consistent with the self evident fact that 90+% of guys in the gym never train hard.
It's impossible at Gym i go to because its too busy and half of Roid heads are super setting so yu can't get on frigging machines or benches fcs. Only way is stay sat on machimes until youve finished your sets. Can't do with Roid heads who spoil it for every frikkin bpdy else. 3 minutes is impossible in a lot of Gyms or causes arguments. 4 to 5 sets with 1 miute rest at most. Imho anyways. Love from Ireland 🇮🇪❤️🏋️
If you have not tried it, try icing it intermittently for several days to possibly a week. It worked for me on tennis elbow and in my knees also. Hope it helps you out.
Resting this long between sets you'll be in the gym for hours . How do you solve for time constraits? Can you make a video on how to work out faster for the different types of splits (upper/lower) (PPL) (full body)
I’m ngl I’m confused by this. Bc where does that leave me as far as super sets? No way I’m trying to wait 3-5 minutes between sets. I like to train with high intensity throughout my entire workout. I want to keep that sweat from start to finish.
Why don't you rest more than 5 min between sets these days.. Only and only because others can also train in the gym.. Do you go to the gym so that other people's muscles grow 🤔
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They say don't count the reps but make the reps count, do the same with rest. Rest for as long as you need to between sets and continue when you feel like you're ready
I used to rest for 3 minutes but workouts took like 2 hours and I got distracted. I do 45 seconds now and I’m loving it
And you're doing it properly now.
If that works for you, great. I simply don’t have that much time.
I go 1 minute and it seems to work
Bottom line: Whatever works for you is the best way.
Not really optimal to rest that short of a rest period on any compound exercise if you’re training with any real intensity.
I used to rest short. I found 3 mins on compounds and 2 mins on isolation works best. Everyone here commenting on how long their workout would take simply have a "junk volume" problem. I also used to train high volume and also changed that to about 8-10 sets per workout. This also works much better because now you can focus more on better form/technique as well as push closer to failure. Try it out! I guarantee you will prefer this method of training. MORE IS NOT BETTER, QUILTY IS!
What’s your split like? For example, I’ll do chest and triceps and I’m usually doing 8-10 sets for each. And I’ll do that twice a week. Different moves for the two workouts. Like just bench press is five sets.
Quality..
Same. My strength and size exploded once I lowered my volume to accommodate +3 minute rests. People are too used to doing junk volume of high sets.
I rest long enough to catch my breath and nerves system to recover which is usually about 1 to 2 minutes depending on how hard and heavy I'm training and what body part I am training. If I'm doing heavy free weight squats I'll rest 2 minutes but if I'm training arms , shoulders , calves or hamstrings it's 1 minute rest for me. Resting longer than 3 minutes my body starts to cool down and I'll lose my pump .
perfect.
I'll do a large muscle group set, rest for around a minute, do a small muscle group set (bis, tri, delt, Calves, etc), rest to get my normal breathing back, then go back to the compound lift. Works really well, can be more productive, and get out quicker. I log every workout. Making steady progress.
yes, i'm sure isolation exercises require less rest.
@@GuidoDePalma exactly. While other dudes are playing on their phones I'm getting work done and it shows. I love my iron therapy time to just zero in and train.
Great point Lifting weights is anaerobic you should rest until you are fully recovered between sets.
My gym is usually packed. Resting for that long in between seems like a really good way to piss everyone off😂
Who cares? You pay to use equipment just like everyone else. Stop worrying about what others feel.
Hell you don't have to be in the way. If you're really working out then you're gonna be stretching the whole downtime
I am older and about to retire so really appreciate tips like this ;-)
😂😂😂
Really helpful. You confirmed what I’ve been doing - 4 minutes between sets for bench presses and leg presses; 3 minutes for all the other muscle groups.
I agree 💯 especially if you are going to perform those heavy compound lifts its beneficial to take the time to recover
Thanks, been experimenting with longer rest period between reps, 2-3 min, and it does seem to help. Trying to get over the feeling I'm wasting time, so this info helps.
Perfect timing, I've been doing 1 minute in between, just changed to 3. The difference is astounding, great video!! ✌️
Finally a sound answer to this topic. Thank you 💪
Makes sense. You will push yourself harder thus making more muscle.
Take this guy's advice and you'll get no results.
More reps does not equal more effort.
@@mikearonson1071 Yeah lets just ignore science................
@@PPdabest What science would that be?
Are you trying to say there's settled scientific research as to how long of rest makes muscles respond best. Lol
That's Laughable.
Or, are you talking about the average noob content creator with hardly any lifting experience, claiming he knows best?
Seems you're as big a noob as this clown. Anyone can create content. And there's far too many fitness influencers/content creators that have zero idea what they're talking about.
You're just another one that is clueless.
It is proven that time under tension is what tears muscle fibers quickest. Resting to where your muscles "cool down" is 100% counterproductive to growth.
This guy has no idea what he's talking about and neither do you.
Tear muscles down in the gym with intense training and grow when you rest. Minimum of 72-96 hours.
Solid. Thank you for bringing this to my attention
What would you say about stretching the muscle while resting?
Keep it simple: Longer rest periods:
heavyweights/low reps.
Shorter rest periods: lightweight/higher reps.
I'm tired of all these channels contradicting themselves and each other.
Rest 1 minute, 3 minutes, only as long as you need.
Do 3 sets with 1-2 reps in reserve, 3 sets all to failure, just 1 set to failure.
1 gram of protein per pound, one gram of protein per kilogram.
Bands don't work because they get heavier as you lift, use chains with your barbell so it gets heavier as you lift.
Front raises good, you don't need front raises.
Creatine after workout, it doesn't matter when as long as you take it.
Train 2 days a week, train 5 days a week.
Cardio after lifting, no cardio on lifting days
I agree.These self appointed gurus permeate RUclips. By watching their videos you just perpetuate the problem. It’s enough to drive a weight trainer crazy.
Yeah ,I think you need to be intuitive, pick the right exercise for you, be consistent,
Man I feel you, I want to start working out so I'm documenting to figure out a program and stuff and its so overwhelming everyone contradicts each other
I superset my workouts in between exercises. I’ll rest maybe a minute to catch my breath or walk to the next exercise.
Thank you for that crucial data. Salute.
Been on this train for years. 🐐😎🎉
bruh stop lying
If resting 2 -3 minutes is going to extend your workout to multiple hours you're doing too many sets to start with. I've been taking longer rests for a couple years now and I'm rarely in the gym for more than hour. I think it's helped.
This is interesting. Can you explain what a typical workout looks like? Say for example, a chest session. Cheers in advance mate.
@@tezzanewton, I work off a modified, back-bi's, chest-tri's and legs approach. I'll add more shoulder work in here and there along with corrective exercises and abs in-between those days. I travel for a living so this is my basic routine when home. It's 5-6 workouts per-week and I walk about an hour the same amount of times. On the road it's more like 3-4 workouts a week.
To answer to your question: I'll do around 9-11 sets for a group like chest and that's split between 3-4 core exercises. I have no problem doing 2 sets on some things instead of the promoted 3. I rarely do 4.
@@tswierczek ok that’s cool mate. Thanks. It’s similar to what I’m doing. So I’m on the right track.
So obvious. I have been training like this forever.
Can’t agree.
I don’t get notably fatigued from almost supersetting my entire 90 minute workout.
I also get the added benefits of muscular endurance and cardio training.
Perhaps also an individual thing.
I like to use short circuits of usually 4 exercises. By the time I get done with last exercise, the first muscle group has had time to recover. For example: biceps -triceps - abs - glutes. (the triple A workout). I go by feel, too. If I need more recovery, I take more recovery. I just don't take LESS recovery. Seems to work for me.
For some reason 60 seconds has become all the rage. Think it's people trying to turn lifting in hybrid lifting/cardio thing.
60 seconds is not the rage it is the right way. The muscles should neither get enough rest to adapt or rest, they need to be put under tension. And no, it does not turn into cardio just cause you rest 60 seconds. You are thinking of HIT or you are in really bad shape if you think it has anything to do with cardio that you rest 60 seconds.
@@KTK44 False. For efficient muscle growth, you need to rest more 2+ minutes between each set. But if you want to rest only 60 seconds, you need to do more sets.
@@corenko No you don't. There is no evidence to suggest any of that is true. I love that geezers like you think you have some sort of secret to efficient muscle growth when it has been tried and tested for decades that 60 seconds is plenty of rest and better yet, listening to ones body, breath and nerves system is the best of all ways to rest, instead of walking around with your phone timing 2+ minutes. I bet you don't get jack squat done when you work out and it probably shows.
@@KTK44did you watch the video?
@@corenko Wrong. This guy has no idea what he's talking about.
How does this work with supersets ? I do push-ups, superman's, situps,leglifts,squats, and inverted rows in a superset. How would I go about my rest period?
The green bar for chart at 3:52 is wrongly labeled “3 MIN REST”. It should be “5 MIN REST”.
I came to the comments to see if anyone had noticed the same thing 😂
When I was a teen we rested 30 seconds. As a 66 year old I rest 3 minutes. Gaining! Works!
Only time I ever rest that long is when doing either squats or leg press
Thanks, bruv. Love the videos and how you include studies to back up your information.
QUESTION... If I train 3 unrelated muscles 1 set each, waiting 1 min in between and repeat, is it the same as training one muscle waiting 3 min in between sets? I hope so because it would sure cut down on time in gym
That's called a superset. They'll work wonders for growth.
I have always had a little bit longer rest periods between sets.
Always worked well for me.
All I canb say is that if I rest longer between sets, I can hit more sets and hit them harder. The next day I feel like I got hit by a truck, which means hypertrophy. When I tried the 1-2 min rest method, I experienced very little results due to far less effective sets due to fatigue being too high. The 3-minute method is what built up my 56 yo ass into the jacked dude I am today. I was getting nowhere with short rest periods. SO out of all the contradicting things I've see posted by influencers, I know for a fact that this one is accurate by putting it to the test myself.
I'm a little confused. I know MM also has a video saying workouts shouldn't last longer than 45 minutes so your cortisol levels don't get too high. If I rest for 3 mins between sets, I'll only get like 10 -12 sets in per workout.
10-12 sets per workout sounds perfect
10-12 sets is good. Remember that the minimum effective dose is just 1-4 sets per week, while 8 sets per week will result in roughly 90% of your maximum gains. Anything above 10 sets per week is trying to chase trivial levels of optimism at the expense of your recovery. The best result I ever had in my life was doing just 5 sets per week. So don't be afraid of lowering the sets for increased rest, as it really seems quality matters much more than quantity.
I like that you did research but I feel it's not conclusive enough. I take short rests and lift heavy. I have seen the most growth and progress since I started HIT. I'm 46, those extra hormones and testosterone are exactly what I need. I love your videos. I just don't think a standard rest period for all exercises is a good idea. Some compounds require more rest and iso exercises require less. At least it is that way for me. As I have gotten older I have realized that what works for some may not work for others. Like easy bar cheat curls make my biceps explode but they don't work for my friends. There are a lot of exercises and methods that work for me but not for others and vise versa. Like I do full body 2-3 times a week. Push, Pull, Legs.. In the same day. A 2-3 hour workout. I love it. I'm gaining muscle like crazy. I'm also getting fat because I eat like a hog. But Spring is here. Time to end the bulk and add 10k steps a day..
Keep doing what you're doing. You are training properly, unlike the content creator.
You’re all over the place man. Nothing wrong with having a workout preference, however the hormones and test spikes you’re chasing after is just spikes, nothing that actually contributes to muscle growth. You do realize testosterone spikes up and down throughout the day when doing various activities right? You only receive benefits from testosterone and growth hormone when you artificially inject it which keeps it elevated all day.
@@gullyblanchard5750 I have seen the most progress over the last 6 months than I have seen my whole life. I'm not chasing the hormones. That's a bonus. I'm chasing gains. I squated 220kgs yesterday for 5 reps. I weigh 85kgs at 46 year old. I have gains across the board. Everything is bulging. And I'm not on drugs.
@@gullyblanchard5750 My gains over the last 6 months say "Hi'. My whole body is transforming. I squated 220kgs yesterday for 5 reps. I weigh 85kgs at 46 years old. Two years ago I was squating 100kg for reps. I have reached the bottom of the stack for most of the cable machines in my gym. My chest, arms, lats, quads, and traps, have exploded in size.. Everyone is noticing but that was never my goal. I do it for my self and my family. And I give thanks to God for allowing me to be strong and healthy.
I get an 1 hr to lift a day. I’d like to train longer. It’d be just too hard to schedule in. But I did feel the fatigue yesterday. I always went up in weight in each lift too so……. Everything in the video does make sense
Depends on the movement. I rest longer on heavy short sets, light high rep sets get a shorter rest period.
I like 5 to 10 on compounds and 2 to 3 on isolation, but I go very heavy on compounds. I enjoy my 2 plus hour workouts, but I have a home gym. so I don't really need to rush or worry about hogging equipment.
My body lets me know when I've recovered enough between sets: breathing rate, heart rate. Usually 1-4 minutes, depending on the type of exercise and intensity. Glad to know more rest is better tho! I'm 42, don't mind the extra rest time at an outdoor gym in the sun.
Great, I just started doing MYO sets to save time, now I don't know if that's a great idea. Ah well, I like getting my workout done in less than an hour.
Yeah I need rest between sets….Im 54 and used to do 1 minute breaks…now its 2-3 minutes. Bench or squats or big compound lifts I take 3 or 4. You can still go to failure…or get a pump or feel the burn. BUT sometimes you dont have time for all that rest….those days i just have to push through.
I used to do weight lifting but i have had a back injury since my teens and i done weighs on and off for years. I tried static weights and i never built any muscles and i have never used steroids. I tried protein shakes etc until i found out that your muscles end water filled and you are not as strong as you should be. I asked my friend what to do as I am not building muscles with the static system and he suggested circuit training and for people who don't know what circuit training is. I had nine exercise for one session. You do 2 to 3 lifts in a row and you rest for whatever you want to. I was doing about a minute or less and first set i got through fast. Then i took a 2 to 4 minutes rest. I stretched for the break time and went for the second set with heavier weights and i never trained to failure as it's difficult to keep going 2 3 lifts on the same session and i eventually finished and my muscles was sore and i seen results in about 4 weeks. I also done one stage of nine and added on about 2 to 4 kilos and that got my muscles fired right up. And on my off days i would stretch a lot as with stretching my muscles recovered faster. And i only trained three days a week. This video is very informative and its the best one i have seen on RUclips explaining about rest periods.
What if you do back to back training ?
Or what if you do back to back back training?
I would say rest until you stop breathing hard and feel like you can get close to your goal reps getting close to failure. 3 min maybe if you are power lifting and are worried about a pr at a weight. If you are waiting 3 min you better be going all out on each set, or people will hate you at the gym:)
Why would you not be going all out on each set? You shouldn’t base your rest on how hard your breathing you rest when you know you have enough strength to complete all the reps in your set. You’re not doing a cardio marathon, it’s weight training.
I will try this today. By calculation 12 sets with 3 minute rests will cost me an hour in the gym which is the most I can stay = will see how it goes.
My rest periods are generally two minutes, sometimes as little as one minute, sometimes as long as three minutes; depending on how long it takes my breathing to return to normal.
What is best 3 foods for muscle gain and weight gain plz
Eggs, milk, pasta. Eat enough meat too.
There is no "best" food. Just eat healthy, eat a lot of protein, and have enough calories to avoid a caloric deficit.
I find volume goes way down when I don’t rest 3-4 minutes, but workouts take forever! The better question is, given a limited amount of time, should we sacrifice sets (with a longer rest) or sacrifice reps, and maybe even weight (with a short rest)? I’m guessing the short rest is going to be optimal for someone who wants to lift for an hour 3x per week.
So, I'm still a little bit confused. Do you need to completely rest in between sets or rest that muscle group? Could I finish a chest set and go to back and that would rest my chest until I finish the back set, then do another chest set? Or is the rest, a whole body rest?
I seem to just watch my bpm. When it comes back down to 100 (or near it) I start again. YMMV depending on age/fitness level. When it consistently takes way less than 120, I know it’s time to increase reps or resistance.
I typically rest 2-3 minutes between sets of the same exercise, but move quickly from one exercise to another with little rest. The biggest problem I have is that this tends to stretch my workout to near two hours with my warmup. I like that the stronger feeling I have with longer rest periods, but getting up at 3:30a to get my workouts complete with enough time to get to work is annoying.
I'm now up to 2 minute rests. But three minute rests would really stretch out the session too much. This does sound plausible, so I guess the time management solution is to do superset, or even just fully integrate my upper body and lower body sessions. So do pull up, squat, pull up, squat, pull up, squat. With 3 minutes between each pull up , and three minutes between each squat. followed by incline press/RDL x3 etc.
Listen to your body and leave your phone in the locker room. You don't have to time your rest periods. Listen to your body. It is very very simple, but made complicated by youtubers that wants to earn money on unknowledged people.
@@KTK44My experience is different. When I listened to my body, resistance training didn't do much for me. I know now that my rest periods were too short. When I started timing my rest periods, I began and continue to have significant gains. My minimum rest period is 90 seconds, but I go up to 3 minutes for exercises that are difficult for me but are not easily regressed in my home gym (two gymnastics rings). I going to try the 3-minute rest if I can figure out what to do in 3-minutes chunks.
@@KTK44 Bingo!.
@@KTK44 That is ridiculous, everyone has time for rest periods. You don't need that many sets to make great strength and hypertrophy. As low as 5 sets per muscle group is enough to make it all the way to advanced. Weightlifting isn't a race to force as many sloppy sets as possible, it is about making adaptations by progressively overloading either at or above the minimum effective dose.
I take 3m breaks. I’m over 40 and have a nice home gym so no rush.
Another science based video. After lifting for several years now I learned to dismiss 90% of the “science based” advises and that’s gonna be the case with this one.
Several years😂 that's nothing, meaning you're still newbie, please show us results than we're talking
@@markp8686 Fair point. However, there are many successful body builders that claim the same. They say: stick to the basis, follow the main principles ands just ignore the noise.
@AleksandarPopivoda that's true if you train just a few years, but if you train over a decade or 18 years, you're more keen on the science as the difference between the top bodybuilders is small and small things makes huge difference . Of course, consistency is the key, but with the right technique, etc, you can skip many years of training also your body, metabolism etc is changing so what's working now doesn't need to work later, it's more complex 😉
Yeah see as I have been bodybuilding now for going on 3 years my rest time is longer now versus when I first started working out
Wow simply just wow bro you are doing a excellent job for all of us by making this video and telling about if we're not resting for 3minutes between set and keep it up and keep up the great work as always and take care
Keep smiling always
I always wait about a minute except for compounds, then it’s 2.5-3
I used to rest 1 minutes and one day i rest about 3 and half minutes my next rep i did more reps the the previos .. i kept doing it and i saw way more result that ever before...
That’s stupid after I’m done with my 30-45 minute workouts. I’m gonna rest anyways when I’m out of the gym. I don’t use a timer during my workouts.
Exactly. Content creator thinks you grow in the gym.
What about doing lot in one go???🤔
You should incorporate all this knowledge in to your own training program.
Jay Cutler recommends 45-60 seconds between sets of 10 reps
That's because Jay knows what he's talking about, unlike this guy.
JC is enhanced
@@mishmohd Yes he is.
@@mikearonson1071 You should never follow the lifting protocols of someone on so much juice that they could own a pharmacy.
@@Teo_live Who said I did? I rest less.
It’s intuitively obvious rest is needed between sets. It’s really a matter of how long you want your workouts to be, understanding you may not gain muscle as quickly.
You’re not going to suddenly not gain muscle as fast because you’re resting too long, that’s moronic.
what about rest period between exercises? just walk to the next weight/machine or count another 3 mins?
Rewatch the video. This time listen carefully and understand the graphics. The info is there.
@@jimwing.2178 ok i'll rewatch
Great video i must be weird lol as i work better with 1 min rest than 3-4 mins and i do compound lifts more than isolation and heavy lifts too
Excellent..
I workout twice a week full body 💪🏼
I do about 2-minutes and sometimes 4-5 LOL I get’a day dreamin.
Really well researched, scripted, acted, animated and edited video as always
Read that if you rest 1 minute its good for fat burn. is this true?
I'm taking even four or five in some exercises
What if you don’t work hard enough during a set to need a rest period?
So the research on myo-reps, 3/7 method and drop sets (and the theory as to why they work) are wrong then?
Makes sense, and then you’ve got the bros who say that if you’re not getting a pump and not in burning pain, you’re not making progress.
I rest 3 mins. 5 for legs. Even then I max out between 15-20 sets for a workout, after which I consider it junk volume because I’m fatigued to the point where I can’t put maximum effort in.
You're the guy everyone hates in the gym. Do a set, then spend 10 times the time on your phone. Rinse, repeat. Spend 1/2 hour on the leg press doing just 4 sets. Learn how to workout, bro.
my philosophy has always been to do 1 set per song, since I don't lift without music anyway. it gives me enough rest between sets and makes sure I'm not going cold by resting too long since most songs aren't much longer than 3 or 4 minutes
If each set is taking you 3-5 minutes, you're doing high volume and light weight. You'll burn lots of calories, but you won't grow much.
I think you are misunderstanding. I'm not lifting light, I'm doing a set then waiting until the next song to begin a new set. My philosophy is lifting the same weight until I can lift multiple sets of 10, then raising the weight. Appreciate the insight though@@mikearonson1071
This goes back and forth doesn't it?
Ive heard a minute (and that's typically what I do because of my schedule which sometimes means cramming upper body into 1 hour long workout)
But generally the better the set and how much im going to put into the set that follows dictates how long i wait
I lift 2.5 times what most lift but use 15-30 second rests.
I dont like resting so long. Cant i just train another muscle in that time?
Yes.
I rest 2 minutes what do you think about that?
Trouble is,all these YT expert's not do loads of Googling and same sheeeet different channels..Do sets to failure then rest then Repeat 🔁 .Only train when your not aching during doing load's of Rep's.Especially if you're on cheat Juice 🤥💉🩸
Just rest 60 seconds or when your heart rate lowers and you catch your breath back. Listen to your body. Don't listen to this nonsense. Rest shorter and get more done in lesser time. The muscles grow when you REST REST aka when you are not at the gym, they have to be put through tension at the gym in order to rest and grow after the gym.
It's fine for small muscles
@@KTK44 the thing is, if you rest more, you can do more reps/get higher weight, and with that you put more tensions on your muscle. Which in the end will lead to a better muscle grow.
@@WildScreamMLBB shut up, rest till your heart rate comes down and be sure the limiting factor is the target muscle
Rest periods of 3 mins are only effective if your intensity is high and you are pushing hard. I see guys in my gym who are using light weights and then taking 3 min or longer rest periods (on phone scrolling). If you're doing up to your 1RM then a 3 min rest period will allow you to do more reps per set.
Now after watching this video the people who just sit on the bench or machines can now have a reason to be on their phone for over 10 minutes. Unless you're powerlifting maximumize weight on the bench, squats and deadlifts going as heavy as you can, resting for 5 minutes is ridiculous, for strength and power it's ok but not when you're trying to build muscle.
Yup. I've always know this which is why I sit on the bench for 3 - 4 minutes between sets. It just makes sense to rest longer cause you can lift more the next set.
SUPER!!!
With those longer rest periods, are they going to (near) failure with each set? Seems to me like the folks going 2-4 reps from failure wouldn't need that longer rest period? I know that I can't do the 30second rest periods that are commonly recommended, but I also milk the hell out of each rep. Honestly, I might be taking too long to complete each rep, but when I'm done, I can't even drop load and move a reasonable volume of weight before like 90 seconds or so
*Rest when u done!*
3 min rest is minimum for smaller exercises and 5 min is minimum for bigger exercises. You can push that to 5 min for smaller exercises and up to 7-8 minutes for bigger exercises. If you rest less then you're simply not training hard. It's impossible to recover in 1 minute between sets if u truly pushed to near failure. This is consistent with the self evident fact that 90+% of guys in the gym never train hard.
👌😄
Everybody is different, you cannot give a specific number of minutes for everyone.
In a 75-90 minute workout session longer breaks cut a lot of lifting out
This is a good thing in my experience, as it cuts out the junk volume. There is no point doing a lot of low quality sets
So Mike Mentzer was right?!!
You clearly have not read any of Mentzer's books.
Agree with longer rest periods beyond 2 minutes for pushes, pulls and legs. Thanks!
1min if you in good shape.
3min is a cool 🧊my down then I this want to go home then .🤷🏾♂️
It's impossible at Gym i go to because its too busy and half of Roid heads are super setting so yu can't get on frigging machines or benches fcs. Only way is stay sat on machimes until youve finished your sets. Can't do with Roid heads who spoil it for every frikkin bpdy else. 3 minutes is impossible in a lot of Gyms or causes arguments. 4 to 5 sets with 1 miute rest at most. Imho anyways. Love from Ireland 🇮🇪❤️🏋️
You've got the science to back up your point, but making it a 3 minute rest will leave us with a 2-3 hour long workout 🥲
Kids these days rest 27 minutes between sets. They have really strong thumbs.
Can somebody tell me how can i recover from tennis elbow not gon to gym since 2 yrs bcz of this😢
If you have not tried it, try icing it intermittently for several days to possibly a week. It worked for me on tennis elbow and in my knees also. Hope it helps you out.
Search RUclips for tennis elbow. Lots of therapists have videos on how to deal with it.
@@littlelizardpsycho5178 mine is chronic so doctor telling not to do weights
@@jimwing.2178 i will search for that
Length of rest is dependent on training intensity
i do circuit training or some super sets or drop sets, i would be just bored resting 3 min between every set, this is bs
3:13 more of her in your videos please
She was the only reason to watch this video.
Resting this long between sets you'll be in the gym for hours . How do you solve for time constraits? Can you make a video on how to work out faster for the different types of splits (upper/lower) (PPL) (full body)
Content creator has an average build. Take his advice and you'll take years longer to get results as opposed to someone training properly.
@@mikearonson1071 💯🎯
I’m ngl I’m confused by this. Bc where does that leave me as far as super sets? No way I’m trying to wait 3-5 minutes between sets. I like to train with high intensity throughout my entire workout. I want to keep that sweat from start to finish.
What does ngl mean?
Pay no attention to this guy. He has no idea what he's talking about.
@@symmetryofzero “Not gonna lie”
Oh!😂 Man I'm old. 🤦🏼♂️
Why don't you rest more than 5 min between sets these days..
Only and only because others can also train in the gym..
Do you go to the gym so that other people's muscles grow 🤔