Short vs Long Rest Periods for Muscle Growth
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- Опубликовано: 26 май 2018
- When it comes to optimizing your workout program, you have to account for every variable - one often overlooked variable is how long to rest between sets. Your rest periods between sets have a major impact on how well you perform during each set of your workout, and as you’ll see plays an important role in hypertrophy and strength. Short rest periods have the advantage of inducing more metabolic stress, which is important since we know it’s one of the main drivers of muscle growth. However, long rest periods have the advantage of enabling you to achieve more total workout volume since you’re better rested for each of your sets. They also lead to better strength gains in the long run. But how long should your rest periods between sets be? Well, it depends on the type of exercise you perform and how heavy you’re lifting. For compound movements like the bench press, squat, deadlift, and overhead press, etc. - at least 3 minutes of rest is ideal. And when performing these movements for very low reps and heavy weight (e.g. 3-5 reps), then resting even longer (4-5 minutes) would be ideal. Whereas for isolation movements and less taxing exercises, rest periods of around 2 minutes would be ideal. Adding in a few sets with very short rest periods towards the end of your workout is also a smart move, since it adds a little more metabolic stress to your workout without negatively impacting your total workout volume. All in all, longer rest periods seem to be the better option for mass and strength gains. But as always, experimentation is key. It’s vital that you try things out for yourself and see what works best for you.
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Studies:
Mechanisms of muscle growth:
www.ncbi.nlm.nih.gov/pubmed/2...
Brad’s Rest study:
www.ncbi.nlm.nih.gov/pubmed/2...
Other rest studies with similar findings:
journals.lww.com/nsca-jscr/Fu...
physoc.onlinelibrary.wiley.co...
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I take 1 week rest between my pushups.
U stupid idiot comment
Zed Zed w/r WOOOOOOOOOOOSH
Hahaha idiot
😂😂😂
LMAO
I finished this whole video between sets.
no cap🤣
SAME 🤣🤣🤣🤣
Lol 🤣
Swole
Lol same
We need motivation bro
I get bored resting and end up carrying on even when fatigued
I lift when I feel like I'm rested enough.
I can’t do nothing for 3 minutes at the gym. Feels like I’m hogging the equipment
just tell anyone standing around how many sets you are gonna do and how long your rests will be , that way if they wanna work in, they can have a better idea how to make that work.
Or just walking around the gym while listening to music like i am.
But yeah i agree, 3 mins feel too long for me, my rest is usually 1.5 to 2 min at max.
Do your exercises with another person. You are resting while they exercise and the other way around
Combine two exercise. Do a pull while resting a push.
Eff that. You paid for a membership like everyone else.
With that said, I keep my rest periods to 2 min, 3 if I'm doing heavier squats. And I go at a time when I can use the equipment without anyone really needing to wait.
For those concerned about your workouts taking longer:
1) Distribute your volume into more training days such that each workout can be shorter - e.g. train 5 days per week instead of 4.
2) Utilize "supersets" in your workout such that you train the antagonist muscle instead of resting (e.g. train triceps while "resting" the biceps). However, supersets do have their limitations which I'll discuss in a future video.
3) Your workout itself could be too high in volume and that may very well be the reason why it's taking so long for you to complete. If so, consider reducing the volume of your workout or refer to tip #1 above!
Hope this helps!
Came to the comments to ask about supersets affecting rest time. Glad to know you'll be covering that :)
but what about german volume training bro? 60 second rest 10x10 at 60% 1rep max = mass gains(not strength) but whatever if you care about growth you care about growth, right?
you know that you have a very big dysbalance on your shoulders, right?
Brusse Wyan no he doesn't
brother you cant by any means do a 3 min rest ..it its huge time even 2 is a lot...1 and a half minute at max
Sorry for my lack of uploads recently, I’ve been working hard on getting my online programs/courses done for all of you! So thanks for your patience. Also, please don’t forget to give me a follow on Instagram (instagram.com/jeremyethier/ ) and Facebook (facebook.com/Jeremyethierfit/ ), I’d really appreciate the support and I’m going to be more active on those platforms for the next little while. Hope you enjoyed the video! I’ve got some more exciting content in the works and a little something planned for you all as a token of my appreciation, so stay tuned. Cheers!
It's all good, buddy. Glad you're still doing well.👍
No worries man, unlike most fitness RUclipsrs you post quality over quantity. That's what we need! Keep up the excellent work
Jeremy Ethier don’t be sorry lol- literally all of your videos provide some valuable insight. Not true for the all the other fitness RUclipsrs though!
Nice vid bro, thanks. P.S. short question: Do you have any tips about rest time when you doing supersets?
Worth the wait. Great info!
0:02 I thought he was lifting the weight with his balls for a Second.
😂😂😂😂
Inspired by Mobsters shut up babyboy
@Inspired by Mobsters have fun in life
🤣🤣🤣🤣🤣🤣
🤣🤣🤣🤣🤣
So it turns out me being lazy when weight lifting was the best strategy after all. Thanks 👍🏽😄
Hehe, my thoughts exactly!
You and Jeff from athleanx are the heroes we need in the fitness community
??????Doesn't athlean x say 1min to 1min 30 is optimal???????? just sayin!
The Lucinator - well Jeff’s theory is you can train hard or you can train long, but not both. I would say it depends on your schedule and whether you have time to be in the gym 1+ hours. I try to keep my workouts under 1 hour so usually rest about 1-1.5 min between sets.
Yup. Jeff's max size is all about *exactly* 60 seconds of rest between sets. At least from what I've seen so far; I'm two weeks into the program.
and jeff nippard
He trains athletes though, so not only for hypertrophy but for athleticism. There are arguments to be made about shorter rest periods when it's your main purpose for training, athletes has to be able to perform even when they aren't fully recovered for example.
Also, taking shorter rest periods is beneficial not only for the metabolic stress it causes, but also for cardio and recovery - the shorter you rest between sets, the quicker the body has to recover.
Not saying longer or shorter rest periods is better per say, it depends on what your goals are.
What if you take 12 minutes after every set like i do while everybody impatiently waits for me to free up the bench
Impatient? Inconsiderate jackasses like you should get kicked out of the gym. 12 minutes is absurd, at least let people work in with you
Thurgor Supreme it was a joke man
Robert Ri You would be murdered at certain gyms
Robert Ri I found it funny 😉
If you are picking your nose and scratching your balls & ass, understandable.
Literally the best fitness channel on youtube.
I've been following other channels aswell, but Jeremy has the best one so far.
It's simple to understand, provides examples and quotes documentation. What else do you need?
100% would recommend to every one who's starting or has reached a dead point in his fitness activity.
Thank you so much for your splendid work !
This channel is absolutely the best one i came across this year so far. Thank you so much for your professional work, Jeremy.
This is interesting, I’ve always been told that shorter rests are better , but naturally took longer ones because I felt personally better gains. Looks like I was doing it right .
MeijinSensei yeah sometimes lazy people get it right. Or not
Lucas Alvarez bruh lifting weights is like the least laziest thing you can do
Quan Washington “Fucking Dickhead” 😂 Had me dying
Lol yeah I was on 50kg bench for fucking 6 months cos I kept following that stupid ass 1 minutes rule. Got to 80 within the next 5
@@john50beach18 lmao!
BASICALLY: Hit 1-2 compound exercises with heavier weights and longer rest periods to focus on strength. Then finish off with 1-2 hypertrophy focused exercises with shorter rest
You only do 4 total exercises per session?
Hans Blitz well i do and i find that it does sufficiently damage my muscles to see significant growth
Hans Blitz 4 sets is a perfect amount for one muscle, you can only handle 70 reps per workouts anyways
Hans Blitz He said 1-2 for each, so it could be just 2 excercises lmao
SukMa Dek yea 2 excersices is not that much but if you would do 4 sets per exercise and around 10 reps you would still be good in my opinion. I just like doing more different excercises jusy for the change.
I must say this channel is probably one of the best channels on RUclips to use for scientific-based workouts. Not only do you leave plenty of sources for your information but you seem to practice then yourself and as a fellow personal trainer I appreciate how much effort and studying goes into the workout.
Compound moves: 120-180 seconds
Isolation moves: 60-90 seconds
The shorter the rest the more metabolic stress, longer rest the better strength gains also higher volume as you can lift heavy
Longer rests can turn the same volume of sets and reps to a 2 hour workout vs a 1hr workout.
@@nathanjlloyd consider doing supersets, it helps me cut down the time I am in the gym
Heavy compound moves: 180-300 seconds
@@nathanjlloyddepends on your goals. R u there to focus purely on hypertrophy or there to complete a number of sets and go home
3-4 min rest (heavy compound multi joint exercises):
- Chest press
- shoulder press
- squat
- dead lift
1-2 min rest (single joint exercises):
- Tricep pushdown
- bicep curl
- etc
45-60 seconds:
- push ups
- etc
I think 3-4 minutes is slightly absurd maybe 2 is good
@@charjed-tryhardnoobieonfor5360 not when you're really pushing it with heavy compound weights. Progressive overload my friend
Then what about HIIT ?
How much rest time needed between exercise..
My coach suggest 15 seconds !!
@@DhillonEra ur coach IS crazy dude take a couple minutes brake dude
Charjed - Tryhard Noobie on Fortnite & More! I take 4-5 minutes for heavy weighted pull ups or bench press
I've been following this pretty closely for the past two months and my ability to train more towards strength has grown. Thanks for the content
Honestly we dont deserve this kind of content & its free!! The fact that they are well-detailed, and sourced too makes your videos even more educating and high-quality, a class above the rest. So thank you!
Thank you! I appreciate it!
This is why I hit each muscle twice a week. The first time I hit it, I do heavy 4-6 reps, 3mins rest time and the second time I do 10-12 reps, 30sec-1m rest time. This way I can do both of heavy and light and hit muscle hypertrophy. Been doing it for a few months and have seen gains in mass and strength
I think Im gonna switch from push pull legs to shoulder, arms, chest, and such each muscle group split up
@@hipyhippo3829 bro split not good
Ppl Is pretty good
Maybe try changing up exercises and or rep ranges bro. Getting stronger on compound lifts is king.
Saaameee, I do 1 rest day each week then twice for each upper body, lower body, and core.
So which means that you can build both muscle and strength at the same period with long rest period??
yea long rest periods are the way to go especially for compound movements. for isolation exercises for smaller muscles, shorter rest periods MAY be better than longer, according to some studies, but theres not much information on that. i just watched house of hypertrophy video on it, its long and you can skim but very informative. @@chhanteachawhte2765
Jesus I was JUST thinking about this while weightlifting yesterday, and I swear this has happened several times with the content from this channel. Its like youre reading my mind man! Thank you
sergeantbigmac I’ve been thinking the same! Ha, ha.
I have just though about it yesterday and now its appearing.Interesting.
Saaamme
That's crazy
The algorithm is getting smarter and smarter
Always done this since I started lifting, at least 4 minutes on compounds and at least 2 mins in isolations! I’ve had so many people say to me you’re resting too long, you’re not guna make gains etc. It’s always them guys who have looked the same for 5 years lol.
Plus timing and longer rest periods it’s easier to apply progressive overload!
That last sentence.
I use the full 9 minutes it takes for the nervous system to recover and lift at 5RM. It gets me one extra rep (which at 5RM is a lot).
What if i do more reps or lift more weight 3 weeks later, but with longer rest that on week 1?
I really hope you’re not one of those people taking up a bench or machine just fucking sitting using his phone for 5 minutes
Honestly, I dont keep track of my rest. If I feel good, i perform good
This is why this one of the only RUclipsrs I consistently follow for more than a year. Interesting content that doesn’t overlap or repeat itself. Finally a RUclipsr that isn’t all about clickbait.
I love how these studies you present destroy nearly all the gym myths that exist - keep up the work
This guy is so informative. I would enjoy to meet him in person and workout with him. I'd learn so much
Wow, incredibly fascinating video. I’ve always been told rest for 30 seconds to 60 seconds in between sets and I just never thought about questioning it. This video was very informative, as all your videos are Jeremy, thanks for the amazing content! ❤️
joshua byrne i read online that the most HGH (human growth hormone) is released if u rest for 60 seconds
lmao, who told you that bullshit
It's mostly released when you're sleeping... But HGH doesn't really matter all that much when in comes to building muscle either way. Otherwise more people would be taking it instead of steroids.
joshua byrne nöå
I never rest more than 1 minute and Ive seen great results. I would have possibly gotten bigger if I had rested more, but my body is transforming the way I wanted. Who is gonna rest 3 minutes between sets tho? I have a personal life, yk, I don't wanna "waste" three hours at the gym.
Great! I've been doing like 3-4 min for compounds, 1.5-2 for isolation exercises. This was just based on trying out what seemed to work best for me, as I felt like I needed more rest for heavy compounds to perform better. Glad to see science support this. Science based videos are the best :)
Thanks for the info. I like how you don’t just give your personal opinion or preference but you show the results of research on the topic.
Welcome back, buddy! Always with the helpful content. Thank you!💪👍👍
Love that there’s backup from a real research study. So well informed- well done!
Love your videos. They are really organized, well researched, and easy to understand. Most people I know use short rest periods and I have always felt I responded better to longer 2 and 3 minute rests between sets and I feel vindicated by the video and have always felt that I can perform my sets better and with better form with a longer rest.
Man wish I'd found your youtube years ago, pretty much every question I've ever had about exercise and weight lifting has been answered from just your videos.
I agree with this video. I increased rest times about 18 years ago, and strength numbers went UP. I reduced number of days in the gym at the same time, and came to those workouts then more rested. Each individual set I perform then is of a higher intensity with more weight,....with more rest in between. I felt better doing this and added lean muscle mass all over my body, particularly in the shoulders. I feel doing HIIRT lifting can have a strong post workout added calorie burn effect, if that is what you're after with your weight workouts. but for pure muscle and strength gain, I agree with this research and this video. Take more time to rest completely and you'll get MORE out of those individual sets. I do HIIT training for cardio REAL hard then once or twice per week on the bike or rower for additional fat burn along with walking on rest days. Thank you.
I love this channel. This is the best fitness channel on youtube.
one of the only channels that actually quote academic research papers, well done!!!!
Thank you for making everything so comprehensive
Another awesome video to something I was just wondering about. Thanks.
Great vid! Useful as always
Best fitness RUclipsr right here, always leaving the videos with more insight
Finally a short, neat video that explains everything so clearly and concise. Thanks bro🙏🏾
Now this guy understands how to potray a clear message unlike the other fitness channels. He explains it like he IS the audience and how he would like to get advice himself. This is just my observation. This is the first guy on RUclips in fitness that I've seen explain things in the most clear way and to the point. It's very effective advice. Thanks Jeremy for this VERY helpful information that all the other channels these days seem to lack. Yours is of quality without a doubt.
Quality content!! Thanks mate!
Thanks a million Jeffrey! You're the best bro
You are doing awesome work, sir!
Right on time. I'm getting ready to start a strength focus routine and this is great help. I haven't gained weight but went up a percent in body fat last month. Quite unencouraging. So I'll try to stay focused and hope things go better next month. Thanks for the info
Michael S The only thing which can help you reduce body fat is calorie deficit. No matter how hard you workout, if you're not in calorie deficit, you're not going anywhere. And as you said, if you've increased body fat then there is something you should be correcting in your diet. (Deficit of just 200-250calories is enough, more than this could lead to muscle loss and strength reduction)
I've just been looking up how to cut, apparently you can burn 20-25 calories per-pound of body fat per-day.
I'm about 50lbs overweight so I can effectively do a heavy (1,000 calorie) cut, but if you're already down to just 20lbs of fat (under 20% body fat for most men) then the severity of cut needs to be greatly reduced and you'd need to watch your energy intake much more carefully to make sure you have enough energy.
I'm betting this is one of the primary reasons "hard gainers" exist. Not actually knowing your TDEE and never fulfilling it (opposite the problems of a fat guy like me).
Bud The Cyborg yeah, I lost good at first dropped 15lbs. I'm 280 now started at 296. Aaccording to the little machine at the gym I am 33% body fat which sounds crazy to me but may also be true.
Nice video as always!
You're a legend bro , much love
Thank you for the consistent helpful videos
Your coaching is very understandable and it's always increased my knowledge and thought. i think this is best RUclips Channel for bodybuilding. always learned something new from you. appreciate your effort. need more videos from you all about muscle building.
Dude, your use of empirical data sets you so far apart from most other channels in this genre. Kudos.
naur
So glad I came across your channel. I’ve been thinking about if maybe I’m resting to long. Thanks!!
Thanks for all these useful info and removing all doubts about rest periods.
As always awesome vids!
I do a set every 3 minutes. So resting 2-2.5 minutes between sets depending on how long it takes me to complete the relationship within the set. It works for me and I’ve done my research (exercise physiology bs) Jeremy knows his stuff!
I'm so happy with this finding. I've always been doing around 3 minutes of rest! I thought I was resting too long.
Love the video, keep it coming! Literally the only channel that I have turned on YT notifications for 💪
Dude, your videos are concise and to the point. Your content is great. I prefer watching your videos over any other fitness RUclipsr.
This makes sense.
I'm personally a fan of short rests, but when I was working on my deadlift I often took 3-5 minute rests between sets. And it showed on my progress, allowing me to really increase my strength and add on muscles in a short amount of time.
Super, very interesting and useful information
Just found your channel and this is the third video I see.
Thank you so much! I'm new to all this so this is all much needed information.
Thank you so much for this brother. I've been forcibly starting new sets before my rest was completed. Now I'll just rest up to 5 minutes for compound exercises. Very accurate assessment. I found I couldn't do the same form and number of reps if I didn't rest enough. Lesson learned!! 👊🏽🍀
Great video, very helpful information 😄
Lovvee it. Nice video as always Jeremy! Cheers mate.
This was again another valuable content like all your other videos. I did a workout yesterday and was resting 30 secs in between sets and realized that I was still tired and my performance or reps were not as good. I really needed to hear this 👍.
Wow, as a newbee I watched many YT vids last weeks on workouts, and this is the first time someone explains the resting between exercises. Great to see
2 - 2.5 Minutes rests work well for me (Five sets), I'm 57.
Thanks Jeremy!
You providing studies and possible counterpoints or backup studies is a godsend
Another awesome video! Thx again 🙌🏼
3 minute rests...a sure fire way to get lynched by your fellow gym goers. Lol
I’m still resting from the chest press I did about 3 months ago before quarantine. My pecs will probably double or even triple in size the next time I do chest press.
How’s that goin for ya
@@blairassani7595 I was wrong, they didn’t grow at all
Great, you qualify for the Mars Mission for 2024, good luck.
A much needed video. Thanks mate 💪
Excellent video man! as always
another great video keep up the good work bro
3:50 I'm glad now I dont feel bad about taking a little longer between sets when I need it.
I like the way you back everything up !!
your videos totally changed my life. thanks a lot bro.
Video request; wrist flexibility along with benefits of different types of yoga preferably after workouts or on rest and recovery days
So having a partner work in with you not only helps with lifting heavier weights (spotting) but having them work in allows a longer rest period as well. Welp, too bad I prefer working out alone...
Another amazing video! Thanks!
I love this channel so much! Thank you so much ❤️💪🏼
MADE MAAA DAY
30-60 SECS IS ONLY FUNCTIONAL FOR TYPE 1 MUSCLE FIBERS, ATHLETE'S TRAINING FOR PURE LOW IMPACT BUT HIGH REP ENDURANCE. 2-5 MINS IS OPTIMAL.
I NEVER EVER ACTUALLY TIMED ANY SETS IN 27 YRS. ALWAYS MAKE SURE YOUR BASE OF SUPPORT, POSTURE, GRIP AND FOCUS IS 100%
A RUSHED WORKOUT COMPROMISES POSTURE, TECHNIQUE AND INCREASES RISK OF INJURY.
I knew I felt better with 3 minutes on compound movements . Thank you so much!
I've been wanting to know this info for a long time. Thanks for letting me know I've been doing it right on accident this whole time!
Liked before watching the video😂
Here before 50 views! Keep it uo Jeremy!
Your videos are hella chill with that lo-fi background music
Keep it up brother 💪😃
Earl Cabinas you're pretty gay
thank you RUclips!
A M O G U S
Thank you Magarro
sussy baka
Your videos are best... Thank you for always helping your younger bros..
Thanks dude, just got back to the gym and this was helpful as I struggle to deal with the rest periods all round.
SQUAAAAAD! 🔥
Wezz i see you comment on many fitness vids
Titan07: GYM = LIFE 🔥 LIFE = GYM 🔥
I've been training since 2004 & never believefd in that bullshit of short rest between sets & was dong pretty well in mas gaining. I take rest ranging from 1+ minutes to 3 minutes (when going a bit heavy). The only disadvantage like this master said, is that it will take you a lil bit longer to finish your workout, that's all ;)
@@spiderjerusalem4009 It depends on your preference. Choose one that you feel most comfortable and one you could see your self doing week after week
Wow, I can’t think of another fitness RUclipsr that posts solid content backed up by as much evidence as you provide. This channel rightfully is blowing up, keep it up!
This video was really helpful, thanks! Helps to understand how to use the rest period and not overdo certain movements.
2 mins rest is about what I get inbetween sets.
Jeremy “Researcher Brad Schoenfeld” Ethier
the moving of the text is a very good and effective video technique. GREAT PRODUCTION in all your videos
Your research efforts area highly appreciated! Keep it coming😁
I think it's 2 years since my last gym visit ,, is this long enough 😁
Great video 👍
fuck gyms just lift stones & breeze blocks, those awesome looking Greek gladiators didn't have a shit load of fancy gym equipment?
Moors Hound what were their life spans though? Ever see a Greek that looked like Arnold Schwarzenegger? No real body builder wouldn’t use real equipment
g % tel me what statues are more jacked than people are today? I don’t know what statues you are talking about. You say the Greeks spent all day doing physical work, but there are body builders who have spend their entire lives dedicating themselves to getting jacked. Why do you think workout equipment was invented? Scientists are helping design machines and workouts to build muscle and burn fat. There’s no reason to believe “lifting rocks” is better.