Day 6. How long should you rest between sets?
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Day 6 minimalist calisthenics workout using nothing but a pull up bar. Wide grip pull ups, push ups, and walking lunges. My work schedule forced me to knock this out with minimal rest, which inspired me to discuss the subject of rest intervals.
How long should you rest?
The real answer... as long as it takes for your to perform as well as you can on your next set! However, if you are short on time, but want to get the reps in, you can make up for a poor quality set due to lack of rest with a more sets, but you would probably be better off making sure you are adequately rested between sets.
I usually like to rest for a couple of years in between sets for maximum gains (fat gains).
😂
Funny as fuck 🤣
Nailed it.
U got me laugh so hard!
Amazing
THIS. This is the raw and pure unfiltered content that really resonates with me. No cuts, no constant asking to like and subscribe, no partnership ads every two seconds. Just perfect execution of the movement, the beautiful scenery and the logical breakdown of information. Kudos man!❤️
It's a fucking breath of fresh air in this current social media zeitgeist.
@@Frodoswaggns Yup, social media has got to the point where dumb "entertainment" consumes peoples lives rather than educates them. It’s a sad reality, and if you try to confront someone about it they usually defend the very thing that’s destroying them🤷🏼♂️
Basically the personne should not have any revenue to grow. Ok 🤡
@@korg3597 Entertainment and education are two separate entities though.
I find it terminally boring and can't get past about a minute of it.
Thanks for sharing your knowledge! Keep up the good work and enjoy your training!
Great stuff as usual bro
Appreciate your content so much brother. Thank you
My pleasure, Jonas. I appreciate the support. Let me know if you ever have any questions.
@@Kboges 🤙🏼🙏🏼
Funny how I knew this stuff when I was younger but forgot along the way. When I was 23 I used to do 100-120 push ups in sets of 10-15reps. And back then I rested for like 2-3 mins between sets and the results were amazing. Same with pull ups my break was like 3-4 mins. Somehow in time I started believing these fitness bullshit tips that people spread around, that your break can't be more than 30 seconds.
😅 same!!! I'm 42 in June and experienced same thing. Threw that wisdom out the window, went harder and harder, then came injuries galore! Wrist strains, elbow tendonitis, knee pain, back pain... wound it right back, and ta da, feel good with stopping a fair way before failure.. recover better and feel back to my bouncy self
Try micro workouts (sets spread over the day). I've done two months with 3-5 sets to failure (not gun to your head failure, but next rep isn't clean form failure) for 4 basic BWE (pull ups, push up/burpees, leg raises and back extention). It definitely had nice results and you never feel fatigued and could do your other daily stuff directly after. You still put in 40 min of workout a day, just split over 10 min sessions over the day.
In particular when you get older and need more time for recovery, I feel it's much easier to incorporate those micro workouts over the day every day than making the time for one long 40+ (usually longer because you spend time resting between sets anyway) session every day. And if you miss a micro workout set, you still have done the others that day, while when you miss out a long session, you haven't done anything at all that day.
When we are younger everything comes naturaly to us and then we were exposed to the fitness "gurus". Old school staff works for me too
I've found impatience grows with age also and the rest between is like wasting time
I’m 24 now & I follow that push up routine as well!
Awesome video recording thanks
Great advice 👍
This answered questions I've had for decades.
Great insights on this often overlooked aspect of training effectiveness! Thank you Sensei 🕉
Now that backyard is sick!
Damn mane that’s some fast set of pull up 💪🏾
Thanks!
Love that you reference research. Too much rubbish talked about in exercise. Many thanks
I follow this guy because it's real. It's true, tried and tested and unlike a lot of the other RUclips fitness guys, you can tell he isn't on the 'juice'.
Thanks brother! I really appreciate that. I'm trying to help people realize that fitness doesn't need to be complicated or fancy. It just needs to be a lifestyle and doing that is easier than people think. You don't need to do ironmans or compete in powerlifting to be healthy and in shape.
Interesting. I have been thinking about this recently. Very helpful video. I need to rest more for more mechanicsl stimulation. Especially interesting the part about no major difference in muscular endurance.
Hey Kyle, your info is great and your approach is easier to everyday life!what's your stats? How many years do you involved with bodyweight training?
you're who I'm going to use to get my ass back in shape. I used to be able to hit about 90 pushups without breaking form and can barely work up to 30 because I've neglected my body ever since I quit being a bike messenger. Your videos have helped me understand what I should be keeping in mind when going into my workouts. I'll be back on this video January 1st, 2023 to let you know the progress I've made.
DUDE! I am looking forward to this! Get after it and keep me posted on your progress.
I'm gonna place a ward here, hopefully it lasts till next year
Watching closely as well
90 push ups with good form... Now that's IMPRESSIVE
Keep me updated too brah🙋♂️
I followed French Sprtsman Olivier Lafay's mehods for calisthenics for a while, that recommends 6 sets with 25/30 secs of rest to build a strong core and lose fat quickly. It worked really well, but I discovered recently that such a small amount of rest doesn't work well with me when I approach the 7/8 reps for pull-ups and 13/14 reps for dips. The is a mental and physical limit that appears when you don't get enough rest during your sets, that also carries on to the rest of the week - a debt fatigue that accumulates and brings down my workout quality after 3 weeks. Your video made me realise the issue here with my own body and mental fatigue, and that i need to find the correct amount of rest that works for me. Something like sets of 4 with 2/3 minutes of rest to get a higher number of high quality reps. So in the end : fewer reps when short rests, higher reps with long rests seem like a good starting point to build new workouts
Great advice as expected. Gotta say I'm jealous of your garden Kyle! Mine is small, always damp, grey and rainy. Training outside in England is not as glamorous but it does require more motivation
Thanks, George! Just keep getting out there and training, that's what matters most!
Great content. Thank you. Can I ask what part of the world reside? Your backyard is wonderful. Thanks, Greg
Really digging your channel! Appreciate it. Was wondering, do you log everything you do (in part of this video you mentioned you weren't sure how many lunges you did), or do you just track certain milestone and keep track more .... intuitively? Thanks again for all the value you're adding here!
Thank you, Matt. I typically log everything, but I'm not too concerned with "progression" for the most part. I will pay more attention to a few key movements, and I let the other ones develop as they do. I learned a while ago, that for me, whenever I chased progression, I often ended up sacrificing my form and technique, and back when I lifted weights, this would ALWAYS lead to injuries, resets, and spinning my wheels. Whenever I would be super strict with my technique, I would realize that I hadn't actually gotten any stronger, that I was just compromising more to lift more weight. The first time I realized this I was like ok screw it... I'm just going to forget about it and work on my form, and when I did that, I ended up setting a lifetime PR on the deadlift and squat. The same thing applied to my calisthenics training. It was a lesson that took me. long time to learn, but I realized that as long as I prioritize my movement quality, train relatively close to failure, "progress" will happen all on it's own. It isn't something that can be forced.
Wow i was just questioning this today, and my intuition told me something much similar to what you shared, thank you for the confirmation 🙏🏿
That's very interesting that in the study you referenced, it found no increase in muscle endurance for the subjects who used shorter rest periods.
My hobbie is boxing and I often use circuit training with short or no rest periods between exercises, what is your opinion on this workout style for general conditioning?
You have ideal physic. Good
Hello Kyle. I found your channel recently and I really like your approach to calisthenics. I wanted to know your opinion about using emoms in calisthenics. Do you think that would help?And how?
I'm new to your channel & really appreciating the content so far, a bit confused on the push ups form though cause in one video you advised that it's better to do it slowly while focusing on both the concentric & eccentric motions but in this video You're doing the push ups in a way that doesn't follow that advise. How do I get the best out of this exercise?
Hello sir, I have started Calisthenics (no weights, or Gym) at home, I wanted to ask for some advice regarding core exercises, and other questions, I cannot do sit ups or leg raises, because my back at the bottom (left-side) clicks during the exercise, how can I work-out my core?
I am doing the Hollow body exercise, and raising one leg, and opposite arm, while on all fours on the floor, I am also doing the wall - walk, and I have just manged to do my first pull - up, doing exercises for one month now, I do find that my left side (hip and lower back), after exercises, aches a little bit, I am much stronger on my left side, than on my right side of body.
I also walk very fast up hills five days a week, to work my legs, and cardio.
Should I use the Plank (on all sides of the core), should I continue the Hollow Body?
My left shoulder pad, at the bottom sticks out a bit, will the wall walk sort that out? if no, can you suggest an exercise to fix this problem.
Can you send me some exercise moves to do, in order to build, and strengthen my core muscles, if you have the time to reply to my message.
When starting at a beginners level, should you add another 5 repetitions to an exercise (push ups, squats, pull ups and so on), when you have reached the 10 repetition? If no, how many do you add on, when you have reached the 10 repetition?
Will Calisthenics damage your joints (for when you get older, 60 on-wards), as running does?
Thank you for your excellent videos.
Thank you for your time!
Good info overall. The only thing I would point out is that less rest won't prevent you from recruiting high-order motor units. If you took all sets to failure and you did 12 then 10 then 8 reps for the sets, if you went to failure, you would recruit the highest motor units. With that being said, if you really went to true failure, those high motor units are burned out and will not be recruited without a lot of recovery time (limiting you to whatever the highest motor unit is still available in subsequent sets).
This requires days to recover the highest-order motor units, not minutes. If you are not getting to failure, it may be hard to gauge if you are stimulating the body enough for muscle growth to occur during rest. This is where it gets tricky on when more sets are needed at all since you could burn out the highest order motor units in the first set. I personally think individuals don't reach this in the first set often requiring more sets, but that can also lead them to not doing enough to generate the stimulus to build muscle.
My advice for the average person is to do your best to get to failure in your sets understanding you probably were a few reps shy and do an additional 1-2 sets from there (also to your perceived failure). You can then take a short rest and go at it again when you feel you can do a weight/resistance in good form and a rep speed that is appropriate for you. There are diminishing returns after each set, so no more than 3-4 sets are needed unless improving your skill at an exercise is the main goal (vs hypertrophy or strength).
New to working out and I can't understand what you said about how long rest I need. I just left the rest period toward my body what that says If I am good to go then I will do another round if not then I will rest a while.
Great Video. So I train like this: Purpees, Pull Ups, Push Ups, Squats --> repeat all of these 10 times. How should I rest between those?
What a beautiful location! Where is this?
Curious on your thoughts for less recovery/rest in-between sets to keep the muscle closer to failure ?
Ex..drop sets
I'm thinking rest in-between sets may hinder the stimulation for adaptation
It might be good if you are on a really small time budget, but ideally you want to get close to your potential. The rest actually allows you to perform higher quality sets. Higher threshold motor units take longer to recover, so if you want to hit them again in the subsequent set, more recovery is beneficial. If you don't rest long enough, and your reps drop off a lot, this is because certain muscle fibers are not longer able to contribute to the movement.
This is pretty much my exact starting workout.
I do a set of 12-13 pull-ups followed directly by 25-30 push-ups… rest about 2-3 mins, next set about 10 pull-ups followed by about 25 pushups… do normally 3 ( sometimes 4 reps of each ) and then do some rowing or running, or weights…
But I start with that workout almost always, so I am doing that starting combination at least 3 times a week, and then either cardio after, or weights ( biceps, triceps, shoulders, chest - again, relatively light weight and loads of reps ), and then once a week will do about 1 and a half hours of swimming.
Never ever felt so good and in excellent shape! Light weights really helps because I don’t get anymore injuries, yet still get an insane pump!! I’m 36years old - and feel awesome.
Is this a good workout to build a good physique as a 17 year old?
@@Drod11z yeah, why not… at 17 you are getting to prime shape, you can eat whatever you want and easily maintain a 6 pack ( not so easy when you older - trust me ), your knees are fine, your shoulders and back are not aching, amazing age ( miss those days :) )… start with good habits at your age, train hard, and you will have an incredible physique throughout your 20’s, and hopefully through your life.
@@vce2103 thanks for the advice I appreciate it
I love swimming
I rest for 2.5 minutes between my pull-up/push-up cycles. Today, I did ring chin-ups: 12, 10, and 8; and extreme range push-ups on the mid-size parallettes 18, 16, and 12. Afterwards, I did soccer foot skills on Dribble-Up for let work. So now I need to see if I increase my rest between cycles will my reps go up?
im new here (off topic question) so Idk if you said it before but where do you live because the scenery in the background is beautiful
Hi, great content. So 5-6 mins of rest between sets is the ideal?
What's your opinion on circuit training? Makes sense to start the next exercise when waiting to recover from the first right? Or do you just stand there for a few minutes?
What he said at around the 4:29 mark I completely agree with. This is also what Austin Dunham believes as well and he's a fucking beast at calisthenics too.
Read a guide regarding push ups when i began with those, idea was to 5-7 times of day, make pushups to half of your maximum. I did that and it gave results as my maximum, which was done from time to time during a quite long but definitely endurable period raised from 32 to 44. What are your thoughts regarding this? I hear you mention you must reach a certain exhaustion to stimulate muscle growth properly. The method i used argued that the amount of quality pushups increases throughout the week.
Great videos, I’ve subscribed!
What are your thoughts on using full body circuits to allow the recovery of each movement? For example I might do a circuit of front squats, kb clean and press, sandbag shouldering, pullup, loaded carry
By the time I go back to squats I feel like I have rested that movement a lot
I'm a fan for sure. The only thing is if you are looking to maximize the hypertrophic effect of each set, make sure you are rested sufficiently for the next exercise so that your performance isn't limited by cardio or central fatigue factors.
@@Kboges is that the method you use or do you have a split and is that because you are more advanced in calisthenics?
Thanks Kyle. Question about resting between sets and ordering the exercises. Let's say I'm doing a workout with pushups, squats and pullups. Do I do a set of pushups, rest 2-3 minutes and then do another set of pushups? Or do I do a set of pushups, rest, do a set of squats, rest, do pullups, and then repeat? Thanks for the help.
You can do alternate pull ups and pushups and you'll most likely have a shorter rest period than if you were to knock out sets of either exercise after each other. So if you do a set of pull ups, rest 90 seconds and then do a set of push ups, rest again and you'll likely be rested enough to go into pull ups again, as the movements don't utilize the same muscle groups. You can also combine either push ups or pull ups with squats in the same way. Try it out for yourself what you like best, but alternating exercises in this way usually allows to reduce rest in between sets. You can also do a set of pull ups, then a set of squats and then a set of pushups and repeat that cycle 3 times.
Depending on how I feel on the day, I like 1.5 min to 2 min rest periods
just for clarity, is this mostly applicable to strength training? I'm curious, as someone who usually mixes up between strength training, running/ swimming, and HIIT workouts - am I wasting my time doing HIIT exercises since I already do cardio in other forms?
I generally rest for 1min 30sec to 3mins in order for me to hit the same rep numbers. Certain muscles of mine seem to require 3min rest every time.
Does it really matter if we can’t get the same number of reps if we’re still able to get the same amount of reps close to failure?
One of my indicator for good workout with light weights or bodyweight is the pump in my muscles...
Would you agree that having a good pump during the workout is good indicator @K boges ?
How about rest pause sets? The idea of 1 set only per exercise (HIT Training). Since the stimulating reps are primarily only the last few in a set, rest pause allows you to skip the pre-exhaustive reps and get to the stimulating reps immediately.
Because of a tight schedule my daily routine looks like this: I am doing 6 sets to failure, starting with 3 supersets of pull ups, pushups and squats. AFter 3 minutes rest I am doing the second set of supersets. Do you think I should take a longer rest?
My numbers in the second set of supersets are dropping by roughly 20-30% in comparison to the first set. For example Pull Ups from 11 to 8, Push ups 18 to 14, Squats 50 to 40.
I set the rest time to 3 minutes because the whole routine is taking me exactly 10 minutes wich is the perfect training duration for me (46yo, 2 children, job).
I´ve been testing this routine for almost 3 weeks now and I feel like I am progressing slowly but steadily.
So, again, my question is: would you recommend a longer resting period? Would really love to hear your opinion on this! Thanks in advance and greetings from Germany
Chris
(118k! Awesome! Last time I tuned in I congratulated on 70k subs. Seems like only a couple of days ago. Channel is growing FAST. :))
not an expert here but try to experiment with longer rests and see for yourself how it affect your next sets
Would love to see what the science says in regard to training consistently.
What is your diet like?
what is the pull up set up made out of is it homemade or did you buy it somewhere????
I should probably read the Shonefeld paper you referenced but I'm not sure I'd understand it. The question that comes to mind is this: what about doing your sets throughout the day rather than in one session? Let's say you can get 3 sets of 12 pull-ups (which is where I am currently) in one session with at least several minutes of rest between sets. If you did those three sets with hours between and really worked harder on each (say, 14, 13, 12), would that have a different effect on muscle growth?
I think it depends. If you work capacity is good, and you can match your performance set to set, then you probably would not experience an advantage with spreading the sets out over more time. However, if spreading them out allows you to perform your sets with higher quality, or accumulate more of them, then I would imagine that this would deliver superior results over time. How much more? It's really hard to say.
For a while during the CrossFit craze, I bought into it and only resulted in all sorts of injuries. Now that I’m older and maybe a bit wiser… I am doing super sets body weight training and using a HR monitor so when my HR drops to, for example, 100-105, then I start my next rep. This equates to about 45 to 60 seconds. Form is key, injuries suck, especially at my age, recovery is slow.
I do a max set to failure for pull ups and push ups on the hour every hour from 1 to 8 every other day. On days I don't do that, I walk 10,000 steps and a couple sets of lateral raises.
Would long rest intervals between sets work with ladders also?
I have question about rests
For example
I have a day with 100 hard pushups wide diamond etc
I do for example 10 regular and then rest 15 sec then do 10 wide and then rest 15
Then do 10 diamond etc….
The rest is 15 seconds
In exercise that I cant do 10 reps in row, I do 5 sec rest until I get to 10 even if it’s 1,1
In the end of the workout I feel always pump and I do it until failure…
I wonder if I need to rest more, and then the preformence would be better? Or even not rest in the same reps?
Good answer please
So I can usually never hit the volume close to my first set of pushups. I rest 5 minutes between sets too.
Let's say I hit 25 on the first set, my second set would be ~16, third set would be ~13.
Should I be resting longer?
Where is it that you live?! What an awesome environment!
San Diego!
K Boges! Any thoughts on supplements (closest to natural) we should take?
Currently I’m taking beet root powder, L Citralin, and L Argenine
Ah this is a good question, Mack! For performance, creatine is probably the most well researched and efficacious one you can do. I'm not a big supplement guy myself. I'll take some desiccated liver from time to time for my MTHFR polymorphisms to help keep my homocysteine low, but I personally do not take any fitness related supplements. Nothing wrong with it if you do, though. I just like to keep things as simple as possible.
Hey!
Do you think its better doing more reps and few sets on a workout (ex: 4x25 reps of push Ups or 10x10 reps??)
Or is ir better to do more sets??
It really depends. If you are trying to maximize the growth response from each set, take your sets a few reps shy of failure, and rest long enough to replicate that performance as closely as possible. High sets with lower reps can be great for different purposes. Excellent for conditioning and work capacity, great for beginners to build practice, and excellent for recovery days or just to change it up.
Hi Kyle... what's your opinion on EMOM sets? When you reach failure on your maybe 20th set? For instance, when your max push up is 20 but you do 5 reps EMOM for 20 min and reach failure on the last set... and of course all reps are quality reps... grateful for any advice...🙏
I always superset antagonist muscles too..
Very efficient use of time.
One should also consider vo2max, every individual has different vo2max, the amount of air your lungs can breathe, some ppl will feel short of breathe quickly, others may not
Very true.
how about doing any excercise close to failure in the first set, rest for 20-30sec, and then doing another set till failure even if its half the repetions? i usually do that as one set (and then resting for 3/4/5min in between sets), still experimenting with the benefits tho. any insight on that? love your content btw
That sounds very similar to the drop sets I do for legs but backwards lol. I’ll do 4 sets relatively close to failure, usually taking 3-5 minutes of rest between each set. And the fifth set I will go to failure, then right after lower the weight by 40ish% and go to failure again. Can’t really comment on the effectiveness of this style of training since I barely started it around 2 weeks ago. But by going to absolute failure I did learn I was selling myself real short on what i thought was my failure point.
The science makes sense, but if there's one thing I hate it's waiting around between sets. If I'm at the gym there's not much I can do about this, as it's usually too busy to be able to superset different exercises. But when exercising at home or in the park I prefer to do a circuit of exercises back to back and then rest for around a minute (for my heart rate to fall) before going again. So, say I start with pull ups, I should still be resting around 4-5 minutes before I do the next set of pull ups again. Or does this 'resting' not count as I'm exercising other muscles? Hope this makes sense!
I also hate to rest and waste time ... but may do some stretching between sets
Where are you living here? It looks beautiful
What is your nutrition like?
Do you have any video on enhancing recovery when you’re really fatigued because you’ve been hitting failure a lot?
Very informative video!
Back off from hitting failure. Stay further away and if you are really beat up, spend a week or 2 far from failure just doing some easy sub max work.
@@Kboges
Thanks. I’ll follow your advice. If it pleases you then could you do a video about enhancing the efficiency of recovery?
Deep nasal breathing between sets or throughout the day helps producing nitric oxide and enhance oxygen intake which makes ur recovery on another level, u can look it up..
One tip is (deep exhale) to activate the parasympathetic state which helps u recover faster and recharge your CNS after it gets fatigued
@@supersonic882 THIS!!!!!! Absolutely. Well said. This is on the list of video topics. Incredible addition to the comment section.
@@supersonic882 what do you mean with one tip is deep exhale? I would assume deep nasal breathing already involves deep exhale? I'm confused man
Real MVP move is he puts TL;DR in the description.
Thanks for noticing!🙏
Beautiful backyard view. A little music or even the sound of nature in the backyard would have helped the last few minutes. Otherwise, solid advice.
Excellent suggestion!
this guys crib looks sick
Thanks again K boges, is resting 60-120 seconds good because i rest 60, 90 and 120 seconds i mainly rest 90 for compound not too hard movements, 60 for isolation exercises and 120 for hard compound exercises
Yeah as long as you are able to put forth high quality work, you are good.
What was the paper you referenced please?
pubmed.ncbi.nlm.nih.gov/26605807/
there is only one big problem for normal people doin sports and this is consistency. no front against this question here, but imo most people overwhelmed by specifications. "my" philosophy is: do it and dont go to limits. im doin calisthenics for one year now. for sure not on this level, but im able to do some things. i didnt think one second about how long shall i rest and beside the fact im not able doin expert practices yet i got decent body transformation.
Could you cycle in your squats? I do pull ups,push ups, squats, then repeat. Gives a little extra rest.
Yeah it's a great way to go for sure!
how should I workout with only 30 minutes
bruh im interested in where this man lives like damn its beautiful
You can just do more sets while you're weak from the little rest. These studies just say do 5 sets so if youre limiting your sets of course you'll gain more muscle when you do more reps. But if its a toss up between 5 sets or 8 sets that are of staggered reps what does the science say? I haven't seen a study that takes this into account
I counted 195 walking lunges
oops!
Question: Where can I get a pull up bar like that for my backyard?
This one is custom made. You can reach out to a local fabricator to see if you can get one custom built.
I'm curious what bearing this has on your video from a year ago, "The plan for doubling your max pull ups," which rotated through 3 max sets + 5 min rest, 10 sets @ 50% max reps + 1 min rest, and 5 sets of 30-second ladders.
I'm actually mid week 4, and my numbers are creeping up, but any revisions would be interesting.
Do you think the shorter intervals are still the best way to increase work capacity? Is the focus on TUT really mostly about hypertrophy?
(Goal: 16 clean reps. At 52, I'm recovering an extra day or two per week; Thursday's max sets were 12-10-9, up from 11-10-9 on May 1st. Cycle Day 2 is now +3 reps from week 1, etc.)
Good question!
I really like Pull up mastery for what its designed to do... it covers a lot of ground- max effort, density, and total volume. I made it because I was working with athletes that needed to be competent in these 3 domains regarding pull up performance- military and LE guys that have max performances as well as "smoke sessions" where they get trashed by high volume and high density pull up workouts. I do think this program can add some solid size (I've seen it first hand), but it isn't the approach I would take for someone with that as their only goal. It's pretty aggressive and probably best for intermediates to get their numbers and pull up capacity up quick.
@@Kboges Great reply.
Update since my comment: I'm up to 16 reps :-) This workout totally broke through my plateau, so thanks again very much! A lifetime PR at 52 is unexpected.
I did find recovery from the ladders took an extra day (or even three), but I made progress on every cycle on days 2 & 3; cycles took up to 9 days, though. For the last 2 weeks I've been doing 4-5 "day-1" max sets with +8kg, a volume I can handle every other day, with some "day-2" unweighted 10-sets tossed in for the endurance. It's recoverable volume, with an extra rest day now and then. New goal: 20 clean reps by Halloween!
I also adapted this program to deficit push-ups, with +2 reps per ladder, and it's working, too. Great stuff!
I'm still a bit confused.
When I work out, I usually will do three sets of three or four different exercises, and I'll do them sequentially (pushups, pullups, squats, pushups, pullups squats, for example).
Should I be resting for 2-3 minutes in between each exercises or is it alright to take shorter rests if I'm varying the exercises?
Or is varying exercises sub-optimal to begin with?
Thanks :)
So if your goal is to maximize the muscle building potential on a per set basis, rest long enough to put forth an effort that reflects a high level of your potential. For example if you are capable of doing 10 perfect pull ups when you are totally rested, you want to make sure most of your sets are around 7-9 reps. If you are not resting enough to perform a set this close to your max, you may be compromising the degree of stimulation offered by the set.
You can alternate exercises from set to set, as long as you are resting enough to ensure high quality sets.
@@Kboges
Thanks for the reply!
I'm gonna stop alternating exercises for a while because that's how I've trained since I started.
Stimulating the muscles differently might give me a different result, I'm interested to see where I'm at in three months compared to now.
Thats really interesting, thank you. On the same note, one can theoretically break their sets up over the course of the whole day. So one round pre breakfast, one at tea, then pre lunch, and two sets at afternoon tea, maximizing rest and volume. Any studies based on that? Or thoughts on that split?
Interesting question. From what i understand working out is basically causing very minor injuries to your muscles and when u rest it heals and gets bigger and stronger. So when u workout with very low rest time between sets, your body doesnt have the sufficient energy to perform the usual workout. But when u give hours of rest between sets, you always have sufficient energy but dont give enough stress for the muscles to actually start to get past its comfort zone. Thats why we progressively overload in workouts to get the most impact you could get from it. So we have to find a balanced amount of rest time to get the most out of our workout. This is strictly not scientific and purely based on my observations and it works pretty well for me. And my thoughts are based on maximizing muscle growth rather than rep counts per day. My suggestion would be to get as much sets in a row as possible with enough rest between sets and let your body rest for the entire day so it can heal better.
Sup fam! Would you say 5 minutes between supersets of push ups, pulls and squats is too much?
No I think that is totally fine!
Sometimes im doing 1 set of 6 pull ups and i do around1.30 minuts rest and the second set its already getting more difficult and the 3th set i already can't get it anymore and i get a band to assist
Would recommend longer rest or lower reps or is it fine what i am doing now?
Longer rest
Hey Kyle, I’m still a newbie & my pull-ups average 5 per set I complete 3-4 sets. Advisable to return later in the day for additional sets or wait until next days workout? Thanks.
I would recommend going for an easier variant. For example I would suggest buying bands to help you increase your volume. It would be easier for your joints and will help you progress
Do more reps and/or sets within a workout. Take longer breaks between sets, use a stopwatch set it to 5 minutes and wait (i know it gets boring but it takes time for your body to replenish energy), because with described volume pull up is a strength exercise for you. You need to understand there's a big gap between the time when pull up is a strength exercise and when it becomes an endurance exercise.
@@olaf5929 thank you for the great advice.
@@alvaro8325 thank you for the help.
You can try the greasing the groove method of training, which is basically do push ups throughout the day, whenever you feel like it. With this method, you can easily push your volume to a really high value, maybe up to 20-30 sets/day. I doubled my push ups count in like 2 months, so it's a solid training method.
Can we see your transformation
I’m watching this as I am resting. In between sets of pullups. With my huge resistant band. Because I can’t do many pullups lol
That's awesome, Jason! Keep at it.
My rest time is 3 min 5 min 8 min 10 min which is 5 sets of pull/push/legs
Exactly how long is sufficient rest? Very helpful amd informative channel btw! 👍🏾
Hey DZ! As long as it takes to maintain the quality of the rep. Most people should probably be 2-3 minutes, maybe more if their work capacity is undeveloped.
@@Kboges Makes sense, thanks 😊
im a beginner im trying to get to 10 bodyweight pullups, i bought my first resist. band and did 5 sets of pullups to failiure with 2 mins inbetween sets, got 8-6-5-4-4, for beginners imo 30-90 seconds is just absurd, i would be doing like 8 - 4- 2 -1 - 0 probbably even without science by logic i can understand that its not as efficient
Where do u live man
What exercises are good for abs ?
My favourite is hanging from a bar like the pull-up position, but just lifting your knees up to your waist. Do 3 or 4 sets of 10 to start, and eventually will get easier, and then you can get more complex, like instead of just lifting your knees, you can lift your legs ( so that your legs are parallel with the floor, L-shape ) and try hood them for 5 seconds in between your normal reps… your abs will get a great workout, trust me!! And just finish off your gym routine with this exercise for about 10 mins 👍🏻
POV you’re watching this in between your set
3:30 Do you have a source for low rest periods reducing motor unit recruitment?
This is a good overview
sandcresearch.medium.com/do-short-rest-periods-help-or-hinder-muscle-growth-7859e0c4adfd
Why is repetition goal important?
Question.... Lest say you do 3 sets close to failure on each ex you do for that day... In terms of rest, frequency.... Would it be as equally as effective if say you broke those sets up throughout the day... Like..... Doing a set of each ex right when you get out of bed... Then another set mid day.. then one last set before bed? Could that work?
Only two things that matter are
1. Proximity to failure in your sets (if you do 5 sets of pullups a day you need to make sure that they are to failure or at most 3-4 reps shy). Your body does not care how long you rest between sets (even if you have hours between sets) as long as you rest more than 4-5 minutes
2. Second thing that matters just as much is weekly volyme . 15-20 hard sets per muscle group done in the rep range of 3-35 reps every week is essential for results. Also sleep good and concistently and eat healthy food and try to eat a bit more every two weeks, on a slight calorie surplus.
So if I have this right you are saying it’s ok to rest 10-20 mins between sets or longer if that is what it takes to feel like your ready for the next set correct ?
Correct. If you are trying to maximize the effectiveness of each set, full recovery is beneficial.
Correct me if I'm wrong, but the reason you're advocating for more rest is to be able to get enough volume in, correct? If that's the case, wouldn't adding more sets with shortened rest time accomplish the same goal?
Great question. Yes... the longer rest allows for full recovery so that each set can maximally recruit and train all available muscle fibers. Insufficient rest removes some muscle fibers from the pool of contributing fibers. This is, in part, why rep count can drop with short rests. Fatigued fibers are not being recruited and therefore are not contributing, resulting in a lower rep count and less stimulation despite a high level of effort. If you do enough of these sets with short rests, these fatigued fibers will cycle back in and receive an additional training effect. So yes it works, but you need more total sets. There is noting inherently wrong with that, but it becomes difficult to track stimulating volume. If my max is 20 and I do 3 sets of 18, I can very very confident that I had 3 fully stimulating sets. If I do 10 sets of 10 with a 30 second reset, I have no idea how many sets were stimulating, and what the total volume of stimulating sets was. This makes it harder to adjust weekly volume... I don't know whether to increase volume or reduce volume, because I don't know what should actually count as "volume". In the first scenario, I can simply count sets close to my max as volume, and this gives me a very clear picture of the dose of training I am applying.
So if I rest up to 3 minutes between each set will it decrease my potential for building muscle ?
No you want to make sure you are resting sufficiently between sets. If you fail to rest long enough, you will compromise muscle building potential of the set.
@@Kboges Thank you my brother I enjoy your videos and I’m learning so much more that I didn’t know about fitness / overall health
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