How Long to Rest Between Sets
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A repetition (rep) is one completion of an exercise, such as one deadlift, one bench press, one arm curl. A set is a series of repetitions performed sequentially. For example, eight repetitions can be one set of bench presses. The rest interval is the time spent resting between sets that allow the muscle to recover.ACSM recommends performing a higher number of repetitions (about 10-15) with a lesser load (about 40-60% of your 1RM) and with short rest periods of about 90 seconds or less.
Perform 3 to 5 sets of each exercise. If you are training for increased muscle mass.Here are the basic guidelines: Two to four minutes of rest between sets is recommended for strength training.
One to two minutes of rest between sets is recommended for hypertrophy training. Thirty seconds to one minute of rest between sets is recommended for endurance training.In addition, muscular hypertrophy (growth in size) will be maximized using the 1:1 work-rest ratio in conjunction with high training volume and a weight load between your 8 and 12 repetition maximum. 1. Special Considerations. Keep in mind that whatever you are training for, beginners need more rest between sets then the seasoned veterans.
This led to a 2-hour talk about the fundamentals of working out. I’ve condensed that 2-hour talk into the definitive guide to reps, sets, rest, and tempo. You’ll learn the correct reps and sets for your goals. Plus, how long you should rest in between sets based on those goals. And why you should move weights slower every once in a while.
The Beginner’s Guide to Interval Training High intensity interval training (HIIT) is the no. 2 fitness trend in the world, according to the 2015 American College of Sports Medicine’s Worldwide.This article provides a complete guide to workout routines for men. (in the form of reps, sets, and weight) to stimulate new muscle growth as you progress. Rest intervals: 60–90 seconds.There is a negative relationship between load and repetitions, in that the more reps done in a set the lower the load must be, and vice versa.
Studies have shown hypertrophy can be achieved in beginners using heavy loads and low reps (i.e.: 4-6 repetitions) or light loads and high reps (>30), provided sets are taken to failure.Several studies show that doing one set per muscle builds just as much strength as doing three sets per muscle, at least for the first three or four months of training. If you’re a novice or if you’re starting again after a layoff, begin with one set of 10 to 12 repetitions, and make sure your last rep feels challenging.As a beginner start off with 2-3 sets per exercise or 2-3 sets of each circuit you do. From there you can progress onward.
The reps you do for fat loss on each exercise will generally be between 8 and 15, but this again can vary.The Classic Hypertrophy Model for Between-Set Rest. Typical bodybuilders and clients invested in hypertrophy to achieve a lean, muscular physique tend toward lifting above average-to-heavy weight loads, with repetitions ranging from 6-12 per set.
In this scenario, athletes favor rest intervals of.Or, to put it another way, you want to perform 2 to 3 sets of 12 to 20 repetitions. So, what you do is lift the weight 12 to 20 times, then put the weight down and rest. This would be set number 1. ACSM recommends that if you want to incorporate some resistance training but don’t want to get too big, rest for 30 seconds or less.
How Performing More Sets With Less Rest Builds Size, Strength and Power If you want to get jacked, build strength and increase power, find a training method that enhances all.Take a look at the between-set rest intervals suggested by the National Strength & Conditioning Association Essentials of Strength Training & Conditioning. To increase strength and power as quickly as possible, the best rest period is 2 to 5 minutes between sets.How many repetitions or reps and sets should I do is one of the most common questions beginners have. And as always, the common answers are usually confusing.
By the end of this article, you will learn the optimum number of sets and reps you should be doing as a beginner.
List of related literature:
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| from Total Burn Care: Expert Consult Online | |
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury | |
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| from The Active Female: Health Issues Throughout the Lifespan | |
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| from The Well-Built Triathlete: Turning Potential into Performance | |
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| from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints | |
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| from Physical Activity & Health: An Interactive Approach: An Interactive Approach | |
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| from Essentials of Strength Training and Conditioning | |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform | |
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| from Sports Medicine: Study Guide and Review for Boards |
78 comments
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I enjoy this type of content because of Mike articulates these concepts very well
Hmmm….I’ve always done 30 seconds rest and it worked out just fine for me weather heavy weights, light, or singular. I’m going to try this theory about longer rest periods and see how it works for me in the next coming weeks.
I got enough time to train, just don’t like waiting 3 mins x) (i refuse to take a phone with me(
I am a beginner… so how much days i should do this workout per week?
lets say we do this style with two different movements to hit the chest… we finish this in15/13 minuts etc.. we continue after to train chest with any additional movement one or two maybe? or next we focus to triceps and shoulders?
I usually only wait about 1 minute between sets, here you say 5 min for strength and 3 for hypertrophy… that seems like a long time to wait which would make a workout take a really long time. Would you recommend doing one exercise this way and the rest of my workout with shorter rest times? I feel like even 3 minutes is a long time to rest…
First time I see it explained in that way. Its crazy how good job ure doing. Thanks for it!
How long should I wait in between exercises? And should I lift lighter as I go through the other exercises or should I still try to lift heavy if I’m a beginner and want to put on muscle and strength.
@ 7:55 You spoke the words I needed to hear. I’ve been following you for 2 months and working out everyday. I believe in your accomplishments and routine along with your advice. I have been doing 3 sets of 8-10 reps of each exercise (requiring weights) and I am much stronger and a little thicker with muscle.
Everyone says 3 sets isn’t enough. Well my dumbbells went from 20Lbs to 25, to 30, to 35 and now 40 Lbs. I wouldn’t be able to do wrist curls with 40 Lbs in the beginning or 50 Lbs overhead extensions or 40 Lbs hammer curl holds for the 3 sets @ 10 reps that I do now. So those people were wrong.
You are right obviously �� Thank you Jeff for helping me become stronger and healthier ��
Bro, you deserve your 10M subscribers. Thank you! Greetings from Brazil!
Thanks for the help, I was very curious to know what were the benefits and drawbacks.
Would love to see a whole video with mechanical drop sets for each muscle group
That’s why isolating exercises are so efficient. You need only ten seconds rest between the sets. I do my first set with about 12 to 15 reps one shy to failure or a medium muscle burn. Seven deep breaths, and than another set with 6 to 9 reps one shy to failure. I do five sets like this per muscle group. This will cost me about 3 minutes per muscle or muscle group. Doing this every other day, you will get 15 effective reps per muscle per week.
Another awesome video. After 21 years without stepping into a gym, this is all brand new again. Lots of learning happening here. Things to look forward to, as I keep progressing in my foundational strength gain.
Can someone dumb this down for me? Whats better for size gains and whats better for strength gains?
In what world, does he think that if you did 225 for ten reps being your MAX, and being that set was taking until failure, how does he think next set you’re pushing 10 reps again?
You would be pushing maybe 6-8. Especially if set one is hypothetically until failure. In scenario one.
This man may look like a muscle head but he’s actually really smart and goes about explaining in a scientific way
I’m 52 years old and my activity level has been really low over the past 10 years. I’ve decided that its time to do something about it. My goal would be first to drop the additional weight and get my muscles healthier. What I’m wondering is if I should be concerned about how much weight I’m pushing in my scenario or if I should just work the muscle groups at a percentage of max for a while or if I should still opt in the first scenario that you have listed. I guess I’m just trying to avoid doing real damage to myself because of muscle atrophy.
Parabéns.jeff sou do brasil e seus vídeos tem me ajudado bastante.
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 ��.
My elbows don’t lock out even without weight or resistance. They have been this way my entire life. I’m finding it hard to get into higher reps on any type of press, be it bench, OHP, incline, etc.. I feel that it’s due to the constant tension on my Triceps, never getting that microsecond of rest. The good news is that my Triceps are massive. Any advice?
I’m currently running a full body, 3 days a week routine. I’ve only been doing 60 second rests and feel fine ( granted I just got back into weight training about a month or two ago and use to only do little “bro” workouts in my room before finally getting this gym membership and focusing on fundamentals thanks to Jeff and the other Jeff lol ).
Hey Jeff, Can you explain the difference between Assistance Sets, Accessory Sets and Supplementary Sets?! Been trying to wrap my head around it!
The way i do bench is i start near max for 2 reps and the next set i take off 10lbs and add 1 rep and continue on. So let’s say my starting point is 225 i will be doing 225 for 2 reps but by the time i get down to lets say 135 then ill be doing 135 for 11 reps. I never go below 135 on a bench, call it pride or whatever but it’s my personal rule. I call my method the Breakdown and the heavier you start the more it will break you down.
“3 distinct training goals” holds out hand and looks at four fingers 0:39
Great video! I as a beginner was wondering why there’s so much obscurantism about lifting, so many weird products and routines, if you just have to do some sport and eat like a normal human being in order to get fit.
A clear video like this has been of much help. Thanks.
I would very much appreciate it Jeff and Jessy, if you had clear messages for beginners like me trying to get them out of gym-obsessive behaviors.
Dudes, chill. Do sports, enjoy the enhanced hunger, energy and sleep, and stop wasting time in obsessing about the gym.
Nutrionists around the world agree that no extra proteins are needed. Think about the pounds a pregnant woman gains without needing protein supplements. Just as with fat, if your body thinks it needs it, it will become more efficient at having it from normal food. Time spent at becoming 3% more efficient at gains is very expensive in other parts in life.
Not fully related but
How the heck are you meant to work to exhaustion in one set, rest, and somehow have the strength to do another set?
Size Gunslinger size. That is my main objective at the moment. Please do a video on techniques for tightening up loose skin after weight loss. Thank you
5 min rest between sets though seems steep, workouts would be like 3 hours long minimum no?
Is there a limit to how long rest periods can be before they become counter productive?
Like say I decide to really spread my workout throughout the day and have a volume quota for the week
If I do 1 3 sets of squatting/ bench ever 4 or 6 hours for example
That might help me fit in more overall volume for the week with possibly less fatigue
Would it be reasonable to expect more hypertrophy as a result from that approach or would it negatively impact gains?
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High-Intensity training resolves sticking points. Also, unless you are a professional athlete on PED’s, your method will quickly lead to over-training.
Lower back fatigue is certainly true, it’s really extending the time I need to rest between the sets. Most often Im ready to do another set of heavy squats withing 2minutes, but my lower back disagrees and usually wants another minute or so
Well, I learned something new watching this video. Nice job.
Jeff is so tight with money he builds the Greek God Bod so he doesn’t have to hire a pro model to represent
Hi Jeff. If you are focusing mainly on fat burning which reo range should you follow
do a proper 3×8 with 80sec rest is different than a 3×8 with 40sec rest. the factor is to force supercompensation. sprinters (100mt) perform shorts sprint 30mt and 30sec rest than 30mt and 30sec rest etc. after 40mt 30sec rest etc till they reach 100mt (starting standing up) and partial recover. after this training you could easly perfom a 3×8 with 100sec rest with way more load. shortening rest your cardiovascular system has less time to recovery so your cardiovascular system will improve its capacity in feeding the muscles. this mean better muscles vascularity, best performance. if you performe one set and the other 3 min later there is no way to improve your veins heart and cns capacity. hypertrofy is a complex adaptation, not only a muscle fiber enlargment. you need to enlarge all the system. like on roids athlethes.
Ewww dont put ‘Nervous System’ and Psychology together like that!
You’re gonna make people think they’re the same =[
five minutes aint much guys? and at the 1st scenario jeff told that he does 3 sets with 5 min rest beteween sets and he says that u will finish in 13 min how is that possible? what am i not getting?
maybe I’m tired and misunderstood,but 5min rest between sets?? previously Jeff’s been talking about shorter rest (like a minute, which my work physiology concurred on) because it’s pointless and time consuming?
I’m doing Stronglifts 5×5 with 90 seconds rest between sets, and each week I’m able to add some weight
But after watching this I wonder if I should figure out my max weight and increase rest to 5 minutes per set
Can you keep lifting all day until you cant lift at all or will that work, like lift then maybe if you have time an hour later lift again and so on
Yo thanks for the sweet app. Been following it a few days. Feel pretty good
As long as you need. Just don’t sit on one machine for 15 minutes doing 3 sets.
“Rhesting is foe loozahs. Yiah can rhest when yiah dead.” —Arnold schwarzenegger
Take your brain to failure and get that gray matter hypertrophy.
Wtf….. The more I watch this, the more I know two things are true: I’ve been training wrong, and my bro-science is failing me.
Box jumps, 1 rep with 3-5 minutes rest, 4-8 sets, what is this nonsense?
For gaining strength, isn’t pyramiding the way to go? Ex: “warm up” with 157 for 2 sets, 10 reps, then 179 for 2 sets, 8 reps, then 201 for 2 sets, 5 reps, then 225 for 1 set of 5 reps then 245 or whatever you max out at for 1 or 2 reps? Again, for strength not definition
2-3 sets for hypertrophy?? Scott Hermann does 8. Also, you need about 10-20 sets per muscle group per week. Sure, you can do different variations, like 3 sets of bench press, then 3 sets of incline bench, then 3 sets of chest flies, and dips, or something, to get 12 sets, but i prefer doing fewer exercises for more sets
What an amazing way of explaining, great job bro and thank you
So if you are trying to lose weight and fairly a beginner, what would you do? Do jump rope between sets or just focus on do the strength training?
love how hes talking about 500lbs squats and im looking at my training diary under 200:D
The amount of scientifically sound, comprehensive information / minutes of video watched from you is astounding. I’m so glad I found you. I’ll probably commit to some way of supporting you. Thanks
Hope you enjoyed this one! I’m planning out my content so comment below what other topics and video series you’d like to see me cover in future videos. Cheers!
3:52 according to that logic just do chest 2 sets per days lol
Sometimes it makes sense to count total reps, not sets. 5×5=25; 3×8=24; 2×12=24 Counting sets doesn’t always accurately track muscle load.
So basically, rest long enough until you can complete the next set.
Mr passive aggressive here really needs to drop a few dozen pounds.
Damn I love Elliot Hulse, genius. I create a 3 week program for those who workout at home, I’d love to know what you guys think: https://www.fitpt.ca/single-post/in-home-workouts
I am actually addicted to Jeremy’s videos. They’re well researched, well explained, well made, and concise and to the point. These videos are actually so helpful and make all this easy to understand. Thanks dude
are there any cons to taking long rest periods if time isn’t a factor? I’ve always wondered if time was not a factor, say you were working out for hypertrophy, is taking 30-60min rests between sets and spending the entire day at the gym equally as effective as getting right back into it when you check all four hypertrophy resting boxes?
Jeff nippard quoted a test that concluded that 5 sets per muscle group per week offered highest growth in lifters who had been traing consistently for 3 years.. But what you have said completely juxtaposes..
I just work out til I’m tired….fuck all this shit.
I do 5 sets. 3 (3-6 reps of max weight), 2 (8-12 reps moderate)
I don’t get how 4 sets is enough for me I do minimum of 15 sets every bench day
I’ve never found 4 exercises enough 5-6 at 4 sets starting at 14 dropping to 8 has always worked best for me after many years low sets and exercises are only good for maintenance. Everyone will respond differently go what works for you, correct form and hard work will always win the day.
I do 9 sets (3×3 focused in different muscles) per muscle group 3 times to week, 6-8 reps to failure. I think this has no trash sets, at least 48 hours of recover, ’cause the body doesnt know about one week. Anyway, thanks for your useful tips. 3J rules.
I usually rest no more than 5min. But I rest however long I need to to use the same weight for the amount of weight I want to move that session.
I use old school hard knocks use isolation (4 set) (15to 10 reps
“J weider”)
Can you post a 10 hour loop of 4:37 to 4:40 for masturbatory purposes? I’m working my way up and am currently at only 17 seconds of rest needed between sessions. I think this’ll get me into single digits.
9:15 so if I’m doing 3 sets of 8-12 with sparing at least 2 reps to failure on a barbell row or incline press, I should rest 3 minutes?
Nobody can say, because there are a dozen different ways. Pick a few you like and do them.
Very useful thanks, Jeff.
I do bodyweight stuff quite a bit so I can break up my sets throughout the day. There’s no reason not to apparently. I don’t see a reason to have the same exercise have all the sets sequentially without other exercise types in between. In fact, that’s what happens during super sets. Only been doing this 6 weeks.
I do some weights like Bulgarian split squats with weight, and the face pull but I can replace the face pull most easily with a weighted ‘W’ exercise for the rotator cuff. It’s not as full range of motion but it gets the job done. The Bulgarian split squat, I travel light and need to use miscellaneous stuff for weight, or a gym if I have access which I do now, a cable machine.
‘Intensity’ (weight) is a bit different in some bodyweight things. Steps of progression lead to more heterogenous measures of progression. I go for time on the wall supported handstand, and I am clearly getting more and more time. It’s not a chore much anymore to knock out a full minute.
I am new to the gym, have some weight to loose and toning, would like to get in general better shape to loose fat, gain mussel & feel better. I’m not an athlete and 51 yrs old. Can you point me in the right direction of existing video or if you can tell me a workout program to get to my goals without wasting time in the gym?
Seems I am going to spend more time resting than working. A) Extreme spacing… Wonder if you can go too long between sets… one set in the morning, one set lunch, one set in the evening? B) Supersets… Jeff mentioned supersets… wonder about the science does your heart/lungs/ need to rest too? Or is it OK to fill ‘rests’ with other muscle exercises. C) Stretching…Frank Zane said about stretching between sets… anybody recon that is an OK way to fill rest time?
I never understood when people said I should only rest one minute. My workouts were totally fucked up. No strength, all burned out really fast. I dought many train that way.
Let’s say I do a chest work out i.e. bench press… do I count upper middle and lower pec set separately or treat it as a one muscle group? Which I mean I did 9 set in this session for a chest? The same in regards to shoulders, If I do 3 sets for each head should I count it as 9 sets for that muscle group or 3 of each? Hope it makes sense what I’m asking for?