I used to vigorously track rest periods for every exercise and every set. Now that I've been training for 7+ years and have a grasp on what I physically need, I simply track my overall workout length. Say, 60-75 minutes depending on the day. Seems to be working well and less of a headache.
I find the benefit of adhering to strict rest periods is more about cutting down on workout time than performance, which is enough reason to do it but like an extra minute here or there doesn't really change my reps much if at all.
Yeah which I think is a good sign. Your cardio is great and you'll recover well between sets. I was very different when i was a fat powerlifter for example lol 😂
An interesting video as always Faz. For me 2-3 minutes for exercises where if I rest less running out of breath will be the limiting factor, 30 second rest Myo Reps or drop sets for everything else. I prefer longer rests for all exercises but I have to take this approach to keep my session time manageable.
Good question and I'm not sure. That video performed very well. However I'm not working with my previous editor anymore and they can be very time consuming.
I generally do longer rest periods but with super sets and giant sets. Often times the two or three exercises I'm doing in a group are at odds with each other and they need different plates or bars, so I'm walking around the gym doing stuff all the time. Otherwise I'd get bored and itchy feet like you said. But for actual rest of each muscle, it's probably 3-4 minutes. I train at the moment to 0 RIR with partials on some sets/exercises at about 8-10 sets per week and a higher frequency for back, arms, shoulder at 3-4/week but 2/week on quads and chest.
I love your content Faz. Been training for decades. After ~ 3 years I stopped doing Steve Shaw's Rest Pause Block training with ~ 4 min blocks. I did full body. In fact, I have done FB MWF pretty much my whole life. I just switched about 2 weeks ago to FB 1 set training using about 12 movements that cover the whole body. I am liking it and making some PR gainz. It takes about 3 min to move to each next movement. Entire body done in about 55 min. I do cardio on most off days.
I’ve been doing higher frequency the last two years and what I’ve discovered was counterintuitive. I thought that while I was in a surplus I would be able to push the frequency more and that I would recover faster. But what I found was that during a surplus I was able to progress faster and have more stimulative workouts that required extra rest days. While cutting initially I did very well with the high frequency making steady progress being totally recovered after 24-48 hours. That was until the third month of cutting when I would again need more days off to recover.
You know that's a really good observation. I've found the same to be true. I typically get more sore when I'm in a calorie surplus and I can only attribute it to being about to push harder. Goes hand in hand with what I've been saying about effort recently, the video with the handbrake analogy
My approach has been to set a timer immediately after every set. For compounds Ill go with about 3 minutes rest (maybe 4 if we`re doing squats) and for isolations, 1.5 minutes.
Always time rest periods and rarely more than a minute. Especially if doing cumulative fatigue versus progressive overload. In this case rest becomes a type of resistance to play with to perform more work in less time assuming you stay within your aerobic capacity. Prefer the effect of this style of training as allows you to focus more on technique, avoid risk of injury and improve conditioning. Occasionally switch to pyramid sets with a slower cadence when hit a plateau but not huge fan of messing with weights between sets, takes your mind off the movement and generally requires a longer setup.
Rest times vary for me depending on feel. Major compounds are 3-4 minutes. Machines and other 1-2 minutes. Of course the higher the rep range typically the shorter the rest period. I have noticed as I get stronger and older my rest periods have gotten slightly longer.
Great video! I track my rest period because I have a tendency to rush, so tracking helps me realize I should take another minute. Question - is there actually any downside to taking long rest periods, outside of just extending the time to finish the workout? If you are pushing every set all out, is there any difference in taking 4 minutes or 8 minutes? Just curious if that's ever been looked at.
I think the only real down side is total workout time. However if the sets are really spread out we might possibly see a drop off in stimulus because the sweet spot appears to be 6 to 8 sets per bodypart per bout of training. That's purely hypothetical though because total effective volume probably trumps it all.
Unless I’m doing compounds I don’t do rest, hit other muscles, super set the whole muscle group to improve on all aspects of a movement, this level of effort is seen by may as heretical however, I just think it reminds them of there shortcomings and failure of will.
To add something constructive, I take 2mins for basically everything, maybe 3 for squats or heavy DLs. Doing that means I can get decent set performance but still keep each season between 60-90mins. I also like to use a standardised rest period as a bit of a performance/progression marker too. Say I add reps on last week, assuming I’ve used the same technique, I can probably say I’ve improved without the uncertainty of wondering if performance was up because I took an extra min or 2 between each set this week compared to last week.
Yes 💯 Standardised rest periods is the way forward for most people, if they have the mental bandwidth to handle it. Which I think most people do but their cardio betrays them.
Sometimes you can make it more intense to keep your rest times short like one minute . Good for training cardio, pump and work capacity. Crossfitstyle ;)
Most of my Training is Through Supersets/Giantsets , and i would rest 1-2mins after .. but by the time i finish the whole Giantset and i take the 1-2min rest at the end , i already rested like 3min give or take for the first exercise in the giantset . (Like Curl + Extension + Upright row) for example .. so by the time i finish Upright row my Biceps already rested 1min and then i take extra 1min then i go again .. so it balances itself out i think ..
People should calculate the effect of rest periods on their own volume. In an hour's training with short rest periods, the volume might be 50% higher.. you'd think that already matters.. But in reality, those 2 min rest periods seem to be the right one.. and the volume isn't that important, is it??
This was a very enjoyable listen
👌🍻
I've recently gone back to tracking all my rest periods and just telling myself I WILL ADAPT! 😃
I dont track my rest times but i definitely have a sense of when its time to engage the next set
I used to vigorously track rest periods for every exercise and every set. Now that I've been training for 7+ years and have a grasp on what I physically need, I simply track my overall workout length. Say, 60-75 minutes depending on the day. Seems to be working well and less of a headache.
Good! And nice to see you in the comment section more again recently Bryce
@@Fazlifts Thanks for having me, Faz 😃🔥
I find the benefit of adhering to strict rest periods is more about cutting down on workout time than performance, which is enough reason to do it but like an extra minute here or there doesn't really change my reps much if at all.
Yeah which I think is a good sign. Your cardio is great and you'll recover well between sets.
I was very different when i was a fat powerlifter for example lol 😂
An interesting video as always Faz. For me 2-3 minutes for exercises where if I rest less running out of breath will be the limiting factor, 30 second rest Myo Reps or drop sets for everything else. I prefer longer rests for all exercises but I have to take this approach to keep my session time manageable.
Both YT notification squad and IG stories sent me here. LFG!
🙌🔥 here from day 1
Rest as long as you need we do not train cardio but build muscles)
Yes high tension and a big pump to keep er grooooowin
Tremendous video faz, when is the next lifter profile video dropping?
Good question and I'm not sure. That video performed very well.
However I'm not working with my previous editor anymore and they can be very time consuming.
I generally do longer rest periods but with super sets and giant sets. Often times the two or three exercises I'm doing in a group are at odds with each other and they need different plates or bars, so I'm walking around the gym doing stuff all the time. Otherwise I'd get bored and itchy feet like you said. But for actual rest of each muscle, it's probably 3-4 minutes. I train at the moment to 0 RIR with partials on some sets/exercises at about 8-10 sets per week and a higher frequency for back, arms, shoulder at 3-4/week but 2/week on quads and chest.
I love your content Faz. Been training for decades. After ~ 3 years I stopped doing Steve Shaw's Rest Pause Block training with ~ 4 min blocks. I did full body. In fact, I have done FB MWF pretty much my whole life. I just switched about 2 weeks ago to FB 1 set training using about 12 movements that cover the whole body. I am liking it and making some PR gainz. It takes about 3 min to move to each next movement. Entire body done in about 55 min. I do cardio on most off days.
Thank you Robert! I think 1 set full body probably has a lot of value as the quality of the sets would be great!
thanks, btw, I found you after a vid with Steve Shaw. I really like your less dogmatic approach to building muscle than many Ytubers @@Fazlifts
I’ve been doing higher frequency the last two years and what I’ve discovered was counterintuitive. I thought that while I was in a surplus I would be able to push the frequency more and that I would recover faster. But what I found was that during a surplus I was able to progress faster and have more stimulative workouts that required extra rest days. While cutting initially I did very well with the high frequency making steady progress being totally recovered after 24-48 hours. That was until the third month of cutting when I would again need more days off to recover.
You know that's a really good observation. I've found the same to be true. I typically get more sore when I'm in a calorie surplus and I can only attribute it to being about to push harder.
Goes hand in hand with what I've been saying about effort recently, the video with the handbrake analogy
Less than a minute in and that cheeky devil Ron is poking his head in! 😂 Great stuff 👍
May he rest in hell 😂
I often try to use a mix. Starting with a heavy set with longer rest periods, then follow that up with more volume sets with lower rest.
My approach has been to set a timer immediately after every set. For compounds Ill go with about 3 minutes rest (maybe 4 if we`re doing squats) and for isolations, 1.5 minutes.
Yep same for me. If I don't start a timer I'll always go too soon.
Always time rest periods and rarely more than a minute. Especially if doing cumulative fatigue versus progressive overload. In this case rest becomes a type of resistance to play with to perform more work in less time assuming you stay within your aerobic capacity. Prefer the effect of this style of training as allows you to focus more on technique, avoid risk of injury and improve conditioning. Occasionally switch to pyramid sets with a slower cadence when hit a plateau but not huge fan of messing with weights between sets, takes your mind off the movement and generally requires a longer setup.
Great as always 💪
Rest times vary for me depending on feel. Major compounds are 3-4 minutes. Machines and other 1-2 minutes. Of course the higher the rep range typically the shorter the rest period. I have noticed as I get stronger and older my rest periods have gotten slightly longer.
Great video! I track my rest period because I have a tendency to rush, so tracking helps me realize I should take another minute. Question - is there actually any downside to taking long rest periods, outside of just extending the time to finish the workout? If you are pushing every set all out, is there any difference in taking 4 minutes or 8 minutes? Just curious if that's ever been looked at.
I think the only real down side is total workout time.
However if the sets are really spread out we might possibly see a drop off in stimulus because the sweet spot appears to be 6 to 8 sets per bodypart per bout of training. That's purely hypothetical though because total effective volume probably trumps it all.
I usually rest between 11/2 minutes to 3 minutes.depending on intensity of the sets .
Almost exactly my current preference too!
Unless I’m doing compounds I don’t do rest, hit other muscles, super set the whole muscle group to improve on all aspects of a movement, this level of effort is seen by may as heretical however, I just think it reminds them of there shortcomings and failure of will.
To add something constructive, I take 2mins for basically everything, maybe 3 for squats or heavy DLs. Doing that means I can get decent set performance but still keep each season between 60-90mins.
I also like to use a standardised rest period as a bit of a performance/progression marker too. Say I add reps on last week, assuming I’ve used the same technique, I can probably say I’ve improved without the uncertainty of wondering if performance was up because I took an extra min or 2 between each set this week compared to last week.
Yes 💯
Standardised rest periods is the way forward for most people, if they have the mental bandwidth to handle it.
Which I think most people do but their cardio betrays them.
Sometimes you can make it more intense to keep your rest times short like one minute . Good for training cardio, pump and work capacity.
Crossfitstyle ;)
Very true!
Definitely an under rated form of getting the heart rate up.
Most of my Training is Through Supersets/Giantsets , and i would rest 1-2mins after .. but by the time i finish the whole Giantset and i take the 1-2min rest at the end , i already rested like 3min give or take for the first exercise in the giantset . (Like Curl + Extension + Upright row) for example .. so by the time i finish Upright row my Biceps already rested 1min and then i take extra 1min then i go again ..
so it balances itself out i think ..
If it's working, keep going!
I'm in the longer rest times camp... 2-3 min. I only do 5 minutes before my heaviest set.
People should calculate the effect of rest periods on their own volume.
In an hour's training with short rest periods, the volume might be 50% higher.. you'd think that already matters..
But in reality, those 2 min rest periods seem to be the right one.. and the volume isn't that important, is it??
What about for unilateral work? The science guys say 3 minutes between each side
👍👍👍
I ruined the nice likes number sorry
Lol 69?