How Long Should You Rest Between Sets for Muscle Growth?
HTML-код
- Опубликовано: 5 авг 2024
- TIMESTAMPS
00:00 Intro
00:18 Interset Rest & Hypertrophy
02:57 Cardiorespiratory Fatigue
04:58 Traditional vs Metabolite Training
06:41 Absolute Strength
07:42 Time Efficiency
10:01 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/28641...
pubmed.ncbi.nlm.nih.gov/26605...
pubmed.ncbi.nlm.nih.gov/28032...
journal.iusca.org/index.php/J...
ONLINE COACHING & CONSULTING
www.flowhighperformance.com/s...
BOOKS & TRAINING TEMPLATES
www.flowhighperformance.com/p...
COURSES
www.flowhighperformance.com/c...
SOCIAL MEDIA
Facebook - / flowhighperformance
Instagram - / flow.high.performance
Compound sets 2-3 minutes single muscle groups 1 minute.
For me its 4-5 min for bigger exercises like bench press. That extra Minute or two give me huge boost and I can rep out another 1-2 Reps with good form.
Thanks. I didn’t have 12 mins to spare
Thats silly 2-3 minutes for everything.
Rest as much as you're comfortable.
I got isolation lifts for 1-3 mins and compound for 3-6 that’s just he theory so far though no way do I have time to wait 3-6 mins for rest in a morning workout before work, still yet to try my new current training plan though. Just what I got from most videos I’ve watched
Definitely agree with the notion of stronger lifters needing longer rest. 2-4 minutes is usually my go-to for everything 💪
working from home with a home gym, I started doing a set every 30 minutes. this got me out of my chair and active. In a very short amount of time I have seen great results. I cant help but think about strong men back 100 years ago who just lifted things all day and were huge.
That's like kids doing pull ups from young age every time they were close to any bar. Turned out to be amazing in those later. I think if intensity is not killing the recovery you can achieve amazing results when accumulating volume over time with frequent training. I found out that every time I add any kind off accesory lift for my upper day then my leg day feels out of this world if I manage the volume/intensity properly.
I meant adding any leg movement even on the upper day so I can take benefits from practicing movement more frequently as well as PAP effect if intensity is in higher ranges and movement carries over well to maing movements and goals at certaing phase of training.
very interesting
Does anyone know for homeworks with minimum space i had to pick two things for equipment what would they be to continue getting results over a long period of time please anyone
@@MJJ628 two stands for barbell and a bench. Some weights, maybe pads for deadlift and you can do everything
I rest 2.5 minutes on compounds (2 minutes if i'm doing APS), and for isolations I always do either rest-pause or drop sets, so in those the rest can be minimal (drop set) or 30 seconds (rest-pause).
To ensure I spend as little time in the gym while still getting a good workout, I superset associated muscle groups and then rest 1-2 min for pull, 2-3 for push and 3+ for legs especially with squats and leg press. For example, I’ll do lat pull down and then superset with cable pull over, face pulls and dumbbell curls. Heart rate generally sits around 120+ but when it comes to squats I’m hitting 150 after a super set of squats, weighted lunges and air squats.
discovered your channel recently and i just have to say i fucking love your vids man instantly my favorite fitness youtuber, love watching them recreationally as well you make everything interesting
glad you enjoy the videos 👍
resting more between sets while trying to mantain proximity to failure made my workout routine extremely easier to keep up because with longer rest periods i don't have nearly as much lactic acid muscle burns and that made me much much more inclined to actually get up and go to the gym, which resulted in more gains! in the state of constancy i am right now i can reduce my resting time (and i often do, periodicizing my routine in 8~12 week blocks) but to get to the place i am longer rests surely helped a lot.
nice work, thanks for sharing 👍
Ideal for me is about 3-4 minutes for compound lifts, and 2-3 minutes for isolations
That's crazy long for isolations
@@mrsxber1916 It depends on your intensity, and RIR.
@@mrsxber1916 that's not. I'm taking all isolations to rir 0 or complete failure. My reps go down a lot. For example triceps extensions to failure. If Im not resting 2-4 minutes i cannot fully lockout as my Triceps is shaking etc. It's intensity dependant
When I'm doing 2 rir I can go after 1 or 1.5 mins. So it's a big difference
I rest for 5 min or more.
For 10 years I used 4 minute rests for reps of 6-9. Recently I switched to 90 seconds rest for 4 x 8; and 3:00 rests for 5 x 5 heavy weights. Both gave superior and equal hypertrophy to my old rest structure. When I extended the heavier sets to 3:00 rests, the hypertrophy response disappeared but strength gains were still decent. I needed the longer rest because I was progressing in strength fast.
great video,personally i find using longer resting periods is also beneficial for resting mentally and being prepared to give everything you have on the next set
longer rest definitely helps to mentally prepare for a hard set 👍
@@FlowHighPerformance1 Hey , instead of 4 sets during a workout in a day, how about the same 4 spread out over a full day? is there any diff?
4-6 minutes for compounds and 2-3 minutes for isolations is what I do.
i think that is ideal to lift the heaviest and to not sweat like crazy.
Basically, we have no real idea because the small amount of studies we do have include too many variables to determine which one is more effective
Pretty much. It is an interesting area for future research - especially when it comes to some of the intensity techniques 🤔
If volume is matched, longer rest periods tend to produce more hypertrophy. The only reason to believe that shorter rest periods would be better is that if you are very short on time and want to make your training more time efficient. Metabolic stress also seems to be quite irrelevant for hypertrophy, even though it's more apparent with shorter rest periods.
None of the studies ever control for diet and protein. Not sure why they even do the damn studies. Muscle growth and strength can’t happen if you don’t eat enough food. Ridiculous.
Thanks a lot for the hypothesis that biger and stronger people may need a longer rest period.
👍
cool video!
cheers 👍
Also, do cardio. You will recover much faster, and be able to push the set more as you get in better shape.
9:20 If you reduce your interset rest periods, you will not increase your volume if you still workout for the same amount of time because resting shorter also means that your sets are not going to have as many reps performed inside of them as opposed to resting for longer. If you rest for a shorter period of time between sets then you will need to perform more sets to reach the same volume as if you were resting for longer. For example: you can do 3 x 10 on an exercises with 100kg let's say if you rest 3 min between your sets, but if you only choose to rest 2 mins then you may only get 10, then 8, then 7 for example hence you need another 4th set to complete 30 total reps which actually would result in the same amount of time spent resting and additional time to do a 4th set, so you would actually slow yourself down during a workout if you wanted to train that way. Remember guys, not all sets are created equal! This is also part of the reason why studies that suggest a recommended amount of sets per muscle group per week are so wrong about this, they don't take into account intensity and rest periods which determine how much a set "counts" as a set. Other than this, this information is solid.
Volume was referring to sets in this context.
It is hard to say what is better for muscle growth - more sets with reduced performance or fewer sets with better performance 🤔
Great video! I wonder how rest periods impact long-term recovery? I've recently opted to add some myo reps instead of more total volume, which would need a 3rd session for the muscle group. Being in my 40s, I've found my connective tissues don't like this higher frequency. And shorter rest periods may keep the loads lower....
Interesting question. I'm not too sure of the implication for long-term recovery / injury risk. However, I have also noted that shorter rest allows lighter load - leading to less joint stress 👍
I never timed my rest periods, I just waited until I felt 'ready' and found I would be able to continue machine movements after just 60 seconds, but movements like squats took up to 3 minutes. Listen to your body.
This is a good way to dictate rest periods 👍
yep, this is the way i’ve found to be the best too. once i feel that drive to give it my all again, i know i’m ready
How do u know if u r resting too long. I'm a beginner and squat 70 kilos about four to five reps for five sets.. advice please. I feel recovered after one minute meaning my breathing is back to normal. I find if I take two minute rest it's too long. One minute I worry about pressure on my knees.
@@boshirahmed I wouldn't worry about resting too long. The only downside to it is your session will take longer. Like I said, think 3 minutes is a good amount of time but if you need more take more. If you feel ready after 1 minute you may not be pushing yourself hard enough. I do 100kg for 8-10 reps and I feel like all the energy in my body is sapped.
@@ub3rfr3nzy94 is it because once u start lifting very heavy u get more drained so need a longer rest. May I ask how sets does a non pro lifter do in one session.
My workouts are bordering on 2 hours including warm ups and cool downs. I'll give drop sets a try and even watched your video on them. One quick question, in your drop set video you said it's best for isolation lifts. What about those lifts like you mentioned in this new video of yours that fall in between isolation and compound, like seated cable row or dumbell overhead press?
I think you could do drop sets on these. Give it a try and see how it goes 👍
@@FlowHighPerformance1 I appreciate your opinion, cheers mate!
Dropsets are crazy good if you're an Olympic lifter doing squats and there's two people loading and deloading your bar, whilst you're standing
what they sometimes do is go empty bar, then 60kg, then 100, etc until they reach max and then deload doing dropsets
I think intermediate or advanced lifters can determine the time based on feeling and maybe experience
Me personally, i wanna get in and out asap, and i LOVE working out. To me it's therapy
Some exercises are heavier and really intense and a couple of minutes might be necessary but im also a huge proponent of supersets (dropping the weight with no rest)
Definitely agree that intermediate/advanced lifters can self-select rest periods based on feel/experience 👍
You should get in your next set as soon as you feel ready to grind hard, the sooner if your are not compromising the intensity of the set is optimal, you should consider that all aseets we have are in limited that includes time to rest to eat to recovery, if you can do allot higher volume in the same time with more sets and more exercises it doesn't makes sense to do Less, to do a certaon weight for more reps but lowering the total volume, in simple words, if you rest around 60-120 sec, and do 275 for 30 reps In 3 sets us superior than resting 5 minutes and 35 reps, cause in the additional 6 minutes you ll have proxlceed addind way more volume in other exercises
Thanks for this. I enjoy your videos, even if you remake the same video every so often 😂
Yes, always updating old videos with the latest information 👍
great. whats your opinion about rest with antagonistic supersets. lets say bench presse and cable row. or lower - upper. thanks
I think they can be very useful methods of training. I plan on making a vide on this topic at some point 👍
I have a question, in 8:36 you said that in that example of a workout the rest time between sets is 2 minutes. That means that you can also rest 2 minutes between each exercise or only between each set?
This example assumed 2 minutes rest between exercises too. Usually it takes a couple minutes to pack up one exercise and setup the next 👍
If someone is doing it at a HIIT (High Intensity Interval Training) rate the rest period will be short.
Kinda wish this video went into detail on pump phase workouts through shorter rest periods and the benefits/negatives of that.
I may make a video on this topic at some point 👍
Free weight Compound 2-4min
In between 1-2min
Machine Isolation 90sec
I like these ranges, that said. I see rest as "Rest Progression" i dont rely anymore on "I have to rest x amont" I rest to be ready to lift keeping in the mind recommened Rest periods. But it changes of course like decribed depending on the lift. I find it useful to track rest, for example i would max rest 3min then test drop 2min45 all the way to 2min (Max) every week. But not set in stone if i need more ill rest.
My favoirte with isolation on dropsets as finisher i rest max 2min (on heavy weight) then drop the rest period by 5sec each time i reduce the weight.
Keep up the content 😊💪 very useful as always
thanks for sharing. Glad you enjoyed the video 👍
So if I’m doing bench, bicep curls, and lateral raises in order for 3 sets, should my resting period start once I finish all 3 lifts for a set, or should the resting period start from the end of my bench set to the beginning of the next bench set, with the two other isolation exercises during the “resting period” in between?
start rest from 1 set of bench to the next set of bench 👍
How does switching back and forth from push to pull muscles affect rest periods? In other words, if I'm only giving myself 30 seconds rest between exercises yet I never target the same muscle with two sets in a row giving it a break while I'm doing the antagonistic muscle.. Wouldn't that count as a longer break? Here's an example
if I do a chest fly one armed right-handed and then rest 30 seconds, then do the left arm rest for 30 seconds, do a one armed right-handed row rest 30 seconds and then finally do the left arm one handed row and then rest 30 seconds.... My right arm pushing muscles should have gone through three minutes of total rest shouldn't it have?
Yes, this would count as longer rest periods for each individual muscle. I plan on making a video on this topic at some point 👍
I'm sorry for the dumb question, but does anybody know the effects of "active resting" between repetitions? For example, I do 10 single biceps curls with 14kg dumbbell, then for resting I do leg+hip raises while laying on my back to train my core and still let my arms rest for about 30-45 seconds.
That is completely fine for low-fatigue movements. However, I wouldn't recommend alternating between two free-weight compound lifts 👍
Even doing biceps curls u r indirectly using your back and legs for support. I'm guessing as u get stronger u will need total rest as it may affect your squat unless u get enough rest.
Thanks for the good videos!
Due to the slight inaccuracy of science..
Nowadays I train per muscle group..
6-20 reps, 8-30 sets per muscle group per week, 30 sec- 4 min rest periods?!
😂 Yes, that is the hypertrophy evidence summarised!
However, I wouldn't say that science in 'inaccurate', I would say that there is inherent variability between individuals - hence the large ranges. It reiterates the importance of individualised your training methods 👍
Back watching this video after a while, nowadays I have specific rest periods depending on the exercise I’m doing. The longest rest I take between sets is 5 minutes for squats of 10 reps because my cardio isn’t the best at this point and this is enough time to ensure I don’t gas out half way through the next set. The shortest rest I comfortably take is between dumbbell side raises for isolating lateral delts, straight arm pulldowns for isolating latissimus dorsis, or tricep rope pulldowns which are normally 1.5-2 minutes. Isolated exercises naturally are a lot less straining on the cardio so it’s easy to jump back into the next set faster without getting tired. Squats still kill me when the rep range is higher 😂 Deadlifts and bench is usually 4 minutes each, sometimes I give myself more time depending on how I feel too
Nice, makes sense! Also, as you get stronger at squats, it will likely become more taxing on the cardiorespiratory system - since more absolute load is used 👍
@@FlowHighPerformance1 That definitely seems to be true. I’m up to 120kgs x 10 on my final set of squats now and I’m weighing around 75kgs so they really take it out of me!
Also I’m not sure if you have a video on this yet, but without testing myself I’m sure I have a higher percentage of type II muscle fibres in my body than the average male. Are there studies done on this pertaining to rate of muscle growth, and should individuals with a perceived higher Type II muscle fibre percentage train slightly different for hypertrophy? Are there tests that can be done outside of a lab to get an idea of the percentage of Type II fibres our bodies might have? Would be great to see a video on the differences between Type 1 and Type 2 muscle fibres and how this might affect our training :)
In short, there isn't a good rationale to suggest that training should differ based on muscle fibre type. Check out this video for more info ruclips.net/video/-IwUjXaEPek/видео.html
I’ve been resting 3-5 minutes in between sets for the past couple of months. I’m going to experiment with resting less (2-3 min) with more isolated exercises. Resting longer for a bench press for example, does produce better results. But I might not need 3-5 minutes for biceps and triceps exercises
Definitely worth a try 👍
I rest and recommend others to rest 3-6 minutes.
Why?
1) To maximise the muscles ability to work (a maximally rested muscle, after warming up, is capable of maximal reps and weight).
Which leads to maximising weight on the Working sets (maximising mechanical fatigue ie microtears) and maximise reps and TUT (maximising metabolic fatigue ie lactic acid buildup and oxygen/ATP/glycogen/electrolyte depletion).
As these 2 cause the growth mechanism to activate...
2) Minimise systemic fatigue (sets done too quickly turns the workout into a conditioning circuit...)
3) It makes weight training more fun! Lots of rest allows for maximum weight and concentration on the Working sets.
Does having big csa means stronger and can produce more force than someone who has small csa? Ive seen people on the bike that produces more power but can hold it for longer than bigger guys. Whats the reasoning for this? Training specificity?
CSA is just a measure of muscle size. In general a bigger muscle usually has more 'strength potential' but isn't necessarily always stronger. Yes, this is mostly due to specificity of training 👍
and what about rest between muscle groups? I cant find anything on that
for instance, if im training my back and then go to shoulders, how much can I rest?
Are you referring to supersets/paired sets alternating between muscle groups? If so, check out this video ruclips.net/video/z3Jv0HPVY5o/видео.html
i just rest until i feel ready
that's anything between 90sec or 5min
6:45 I don't think drop sets contradict long rest periods. using drop sets doesn't mean zero rest, it means increasing volume for each set. The rest time is unaffected. And longer volume resulting in more gains is expected.
I guess that is another way to think about it 🤔
Its all about hiw your body feels and your shape thats what not considered in the graph
Would push ups and pull/chin ups be considered compound? Or isolation ?
They would all be considered compound, even with some more isolated forms like diamond push ups, wide/narrow grip pull ups, its impossible to fully isolate. Hope this helps Bilben.
compounds
Appreciate it💯 that’s what I was thinking
I feel 1 to 2 minutes is plenty but it depends on the person and there goals
What would be a rest recommendation for body weight exercises?
probably around 1-2 minutes for most bodyweight movements 👍
So, i'm doing Calisthenics. If I understand the video I should rest longer is it ? (Im french so excuse me if I misunderstood lmao)
Depends which exercise too. I'd say around 1-3 minutes between sets in average 👍
Do you have any video's on how much volume oer muscle group and how much bodyfat percentage for optimal hypertrophy?
Here is a video on how much volume per muscle group ruclips.net/video/VIxMsYFtyMQ/видео.html
I don't have any videos on body fat & hypertrophy
@@FlowHighPerformance1 thank you!
What about doing like 40 sec exercise and 30 seconds rest?
That should be fine for isolation lifts 👍
You need to rest as long as your body needs for that specific exercise, to perform the set with perfect technique and controlled eccentric control. 1 min vs 3 min vs 5 min is irrelevant for hypertrophy, it's all about technique with slow eccentric movement (aka stretch under tension).
Ryan Humiston here on RUclips is a big advocate of metabolite training and EXTREMELY short rest. Maximally stress the muscle. I do find that I've lost strength with this method though. Age old thing though isn't it? What's priority? Hypertrophy and strength are not same......
Yes, you would most likely lose a little strength with this method as you would need to use lighter loads. But like you mentioned, strength and hypertrophy are different adaptations 🤔
Personally, I don't care that my rest times are short, sometimes as low as 30 seconds on isolation exercises, as long as the reps in subsequent sets don't drop below 5 or 6. 5 to 30 reps has been shown to be hypertrophic.
I will often do Myo Reps. Two warm up sets at about 3 RIR and then one Myo Rep set as high as 15 to 20 reps, short of failure, and then 3 or 4 additional mini sets with only a 10 seconds pause.
I'm also using tubes these days and have been shocked how elective they are for me. I used to deride bands and tubes... not any more.
Nice! Yes, training with short rest periods are going to be plenty hypertrophic, and it is much more time-efficient 💪
I used to rest 60 seconds as a hard rule for all exercises, it sucks at first but then you become adapted to short rest periods. Not much difference in strength progression and hypertrophy but the main difference was being able to go again quickly.
I agree. It takes a little to get used to but makes sessions more time efficient 👍
You obviously aren't lifting hard enough. Mike mentzer makes a great point. If you are training hard enough you NEED to rest 3-4 mins, especially for compound lifts. Try going to absolute failure and really focusing on the muscle and not just going through the motions and swinging the weight.
I beg to differ. I deadlift 10 reps at twice my body weight with perfect technique. Drop 10 kg (or 7.5%) and repeat after a 1 min rest. This is ridiculously hard, but I get better results, including strength increase, than when I was doing long rest periods.
i just started working out a couple weeks ago and i have to say the one thing i don't like is how a majority of the workout is spent resting lol
I also dislike this. To maximise time-efficiency, it may be worth implementing shorter rest periods 👍
1:11 the variability on short rest periods includes NEGATIVE muscle gain, while the long rest periods do not. Nothing like training harder for a month and having body comp measurement report come back with appreciable muscle loss. This should be a key take away. If shorter rest periods are used, then the plan needs to ensure it has screened out negative and low-gain routines and muscle groups. Since the crossover is at the one minute point, it seems rest at least 65 seconds unless you have positively verified the sets with short rest duration will generate positive gains.
To be safe, yes, you would want to rest >60 seconds
The guys who rest more will almost always be stronger and bigger, cry if you want 'pump bros'
There are plenty of people who have build significant muscle mass with short-rest training. For strength, longer rest periods are a necessity - although this video was specifically on muscle growth 💪
Yep! Rest longer between sets lift heavier the next set ! 💪
In my research, I have found that 2 minutes and 30 seconds is the most natural resting time. Two minutes seem to be not quite enough, and three minutes seem to be too long. Also with 3 minutes, your muscles will start to cool down too much. You must keep the muscles warm. An important factor is resting time is not only fatigue recovery but also mental recovery. You can be psychologically not ready as well. At 1 minute 30 seconds or even 2 minutes, I am still not "mentally" ready for the next set. Yes, your body needs a break, but your mind also needs a break.
I think that is a good practical rest period range for most lifts 👍
isnt straight sets better then drop sets and more effective in long term? as we can recruit more motor units also we only have one CNS...so drop set dosent make sense..
also there are multiple studies that showed 3min or more rest is better then 90sec rest...
considering ur training to failure?
I work out at home. I've seen more benefit from upper body drop sets than almost anything else. The one seemingly superior method is hard to quantify, but doing antagonist supersets like (any form of) pullups/dips or bench press/row and then resting for 5 or more minutes between sets lets me do them more times a day than any other method. That '5 or more minutes' might turn into an hour or more, but I can get in the maximum number of reps this way. I even go to failure on many of those sets. I've seen research similar to this video suggesting that one keep rest periods to no more than the maximum amount necessary, but suspect that doing sets all day long with long breaks in-between wasn't even considered.
@@2old4allthis straight sets will always be superior when u follow progressive overload methods..
drop sets are junk volume it creates more fatigute plus hampers u recovery ...there is a time and place for drop sets but not how everyone does it
..
ur training at home that does makes sense
@@igt2173 The whole point of channels like this is to establish that there are a lot of ways to lift and show the efficiencies in the various routines with some being more optimal. Powerlifting, bodybuilding, calisthenics, CrossFit, etc., all have their place depending on one's goals. Anecdotal experience isn't invalidated because it doesn't comport with the latest meta-analysis. I've tried many different lifting routines over the decades. The inclusion of drop sets has been a game changer for me.
It is possible, although there is some pretty good evidence that drop-sets can be effective for muscle growth. Furthermore, they can be very time-efficient methods of training 👍
@@FlowHighPerformance1 drop sets hampers with standardized progressive overload methods...it can also lead to over training....and since it cant recruit maximum motor unts as straight sets it not gonna be that effective as straight sets till failure in the long run...
I rest about 2-3 months between sets.
🤣
Hello. I ve just started training with resistance bands.
Bent over row, chest, overhead press, rear fly, biceps curls, triceps extension i am doing these exercises from james grage s full body band routine. My rest time is 90 secs, am i doing it right? I am confused bc its isolation and free weight.
Since you are using bands, I think 90 seconds rest is fine 👍
@@FlowHighPerformance1 thank you for repyling. And the great content as well.
ngl i b takin 15 seconds and i go right back to it
Same
One set for every time the same song starts to play while on repeat
😂
Your videos are incredible, but I find it hard to concentrate I feel like it’s boring, all I hear in my brain is plain talking, if u could put some light music in the background that would be incredible
There is already background music
2 minutes on everything for me
3/5 mins for heavy sets of bench, squat and deadlift and 2 mins for the rest.
I rest 15 sec between set just time to strech and go back to another exercises🤘💪💪💪
ISOLASI 3 MINUTED, COMPOUND 10 MINUTED.
Trust me the longer you rest the more weight you lift the next set! Don't believe me? Lift a weight you fail at 10 reps then try to lift heavier next set with 30 secs or less! And try to get 8 or more reps!
Yes, rep performance will drop. But this doesn't seem to have an equivalent detrimental effect on muscle growth 👍
that's one of the best things about home workouts with resistance bands. My workout takes 4 hours every evening with like 10-20 minute breaks watching videos or playing games inbetween the sets. Makes you able to push hard every single set.
Понятно что нихера не понятно.
Long Rest 3-5min = Strength Training Short Rest 45sec-90sec = To Build more Muscle Mass/Bodybuilding
Allow me to provide some feedback: I would like to point out that I am fairly well educated man and that I have developed a good understanding of effective communication. I need to point this out in relation to the point I am making below.
Your videos, though informative, lean so heavily on a very difficult and complicated compilations of WORDS and related terminology that you really LOSE me in the abundance of data that my brain has to process.
Explain things more SIMPLE....don't use words like: Cardiorespiratory Fatigue. Instead, just say "OOUT OF BREATH"
To further make my point, I love listening to these videos while I am actually training after a long day OR when I am working on the computer. And all these "complicated" terms are just so exhausting to listen to.
I`m constantly deciphering your language. (Non native English speaker here)
So please......make it more "Digestible"
It's not that I do not understand what you are saying, on the contrary, I firmly believe sounding intelligent has it's uses. But NOT in these informative videos....it`s just so unnecessary. I've been subscribed to your channel for about 3 months now. So it's not a one-time thing. This is just how you make your videos.
If you cannot adhere to this wish of mine, i'll probably unsubscribe in the near future.
Can I recommend channels like: PictureFit, jeremy Ethier, Jeff Nippard and last but not least Scott Herman. They make so much for approachable videos in the same Genre as you. And they are high-subscriber channels.
Anyways, do with this information as you wish.
Thanks for the feedback. Will take this into consideration for future content 👍
I take 2 minutes break between sets and eat 2.5 grams of protein per 1 kg of body weight and my muscles grow like crazy
I rest for 5 to 10 minutes between sets and love my gains. Before that, I look bad with the shorter rest. I train at home as it is impossible to rest for 10 minutes in the gym
Interesting. Thanks for sharing 👍