How Long to Rest Between Sets
Video taken from the channel: Renaissance Periodization
How Long Should You Rest Between Sets | JTSstrength.com
Video taken from the channel: Juggernaut Training Systems
How Long Should You REST Between Sets? | Fundamentals Series Ep. 5
Video taken from the channel: Jeff Nippard
Short vs Long Rest Periods for Muscle Growth
Video taken from the channel: Jeremy Ethier
The Best Reps, Sets And Rest When Training?
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How Many Sets Should You Do Per Workout To Build Muscle?
Video taken from the channel: Jeremy Ethier
How to Perform SETS for Most Muscle Growth!
Video taken from the channel: ATHLEAN-X™
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.
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413 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?
And in thought hes showing us how long our dick must bei to grow muscle
I go for Straight set first then Drop set then again straight set(If I have strength left)
I would go less than 60 seconds for calve, shoulder, and ab isolation
AthleanX is so superior to this.
Superficially googling any old studies and then quoting them is not really basing advice on thorough experience and science.
Prefer to stick with the pros.
I do 3 sets of 5 to 8 reps with a 2 minute break in between and it works wonders for me
It sucks trying to workout alone when you don’t know wtf you’re doing. ��☹️
You forgot number 5. Waiting for the good bit in the song
The focus isn’t on point (pun intended) but otherwise great video
Your explanations are always perfectly articulated and digestible
For hypertrophy and strength where, roughly, is the point at which we are getting negative returns due to too much rest? Something like 10 minutes for hypertrophy and/or 20 minutes for strength?
I’ve gotten great chest results (middle aged dude) with always starting my workout with 6 chest sets of 10 reps, 3 x a week: 2 flat bench, 2 incline bench, 1 flat flyes, 1 incline flyes. Slowly raise the weight over a month or so. (The incline stuff made a huge difference!).
And then comes a guy who is hanging on bars all day, working out all day, doing everything opposite from the vid and is still built like a mountain.
Honestly, I am so glad I found your channel. You post a lot of gems.
Can u provide each and every sets of each and every workout so that we are able to perform it well
I once did 2 pull-ups when I was 5………….I’m still resting for my next set.
10 sets doesn’t really seem much for a muscle group, I’d feel like I’m barley doing something, I tend to do like 21 sets of 8 for chest, 7 flat bench press, 7 incline and 7 decline
Does this mean each set has to be done to failure, failing at above 5 reps?
15 sets is too many? LOL look at your chest it sucks ass man.
Did I miss something or did you state that going more than 10 sets per muscle/wk leads to diminishing returns? Then you go on to say that the ideal is between 10 and 20 sets?
2:38 vs 3:32
Hey Dr. Mike, I have a home gym but small kids, lots of work. So often not that much time in a chunk but over the whole day enough. Warm up aside, are there downsides of spreading my exersises? Let’s say at the edge case 3 sets of dl at 6am, paused dl at 10am, bench at 1pm, db work at 4pm and rows at 8pm?
Finally I found an answer to the question I’ve had for the longest time. Great video, thank you!
For the most part this is correct, but definitely for strength training it depends on the person how many working sets he has to do in one week. For example a novice lifter who is in his strength fase has to provide his body with roughly 10 working sets per muscle group per week when you get to advanced those working sets will go up and even then it is totally unclear how many sets and reps anyone should do especially for strength training because you should not go to failure all the time. the most effective tool for knowing how many reps, sets and rest anyone should have. is to actually coach them
I do 4 set 0f 10 rep of chest
4 set of 24 rep of biceps
4 set of 10 rep of shoulder
Is it fine or not
rply brother
the video at 2:25 am I missing something or is that not pretty terrible execution? Using momentum by swinging the weights backwards during the negative and then swaying his body.
For the Power would you be adding weight on that box jump or just jump as hard as you can then rest?
What about phosphocreatine replenishment which normally takes around 3-4 minutes for power and strength?
Don’t believe this to be true. I worked out 3 days per week doing upper doing around 4 sets (12 per week) for a year. I grew but it was slow. I changed to 2 days per week thinking it would give me better rest doing 6 sets each day (12 per week). Same volume. Yet now my muscles have got smaller not bigger. Proving I’m either over training per workout or I’m not training enough. All this stuff about sets per week etc is a bloody nightmare. Been doing this 3 years and still haven’t a clue what’s working or if I can do things better. All sets are to 10 reps and it’s a push to complete.
What if you only go gym twice n the rest of the dayz are home workouts?lol
Its still amaze me just how a number of people have no clue about Custokebon Secrets (search on google) despite the fact that many people lost lots of weight with it. Thanks to my personal pal who told me about it. I’ve lost a lot of fat.
Basically you should rest long enough to put your pink and purple psychedelic camouflage gear on
What if you just use bigger weights with short rets periods and just scream through the workout, it’s a serious question btw I workout at home
My personal best results for both sarcoplasmic and myofibular hypertrophy was between 3-4 minutes. For losing weight and explosive movements 30 seconds to 1 minute.
Hey. I’ve been working out about two weeks now,during my sets I haven’t taken any rest ( i go straight into the other set ) for 5 sets and I notice about a week now I’ve been getting breathing problems. Should I start taking rest inbetween?
I like the “Jeff Nippard set” 5 sets split into 2 different exercise 2 times a week
So just to confirm, the only harm of resting longer than you need to is spending more time in the gym?
You need put max effort always, that’s the truth, with brain
Guy at gym doing 30 minutes on the cable machine isn’t going to watch this.
You have average physique boy… Crazy on internet all this expert haha
I just include Drop sets Supersets and sometimes Giant sets, always supprise the muscle.
You say 10-20 sets per body part per week, but what are your thoughts on high amount of sets and overall volume in calisthenics, does the 10-20 set rule still apply or does it not matter in thsat case?
Simply if you do more your muscle will grow more but you can’t too much because it will start to get tired
Never count my resting, seems like im right to take my time. I hate short rest times, it destroy my strengh and resistance, and i hate that burning feeling.
Hello everyone, I’m new to body building and a hard gainer. I have been lifting for 2 months and built a couple muscle mass. I have been doing bro split until now. Do I need to stop doing bro split? And what split is recommended?
Loved how you make videos about questions that I always ask myself.
I’ve been trying long rests for the first time ever in my workouts and I’ve actually been seeing consistent results. It almost feels easy each day. For really heavy weights, I take however long I want between sets. I love it. I wish I had known about this earlier
This is actually the best fitness video I have ever seen in my four years of watching workout videos on YouTube
This is very helpful as Im currently taking my Final to become a CFT. Thanks for this #YoElliot
I’m still resting from the chest press I did about 3 months ago before quarantine. My pecs will probably double or even triple in size the next time I do chest press.
If I’m training for strength which is 1-5 reps should I take less rest or more rest
5 reps? The studies I know say that more hypertrophy is generated when recovery was long enough to hit almost the same reps as last set. I don’t understand the scientific basis for that 5 rep rule.
Jeff plz do a video discussing time under tension. Some people think that shorter rests are better because of time under tension.
Yo Elliot, in a hypertrophy program what’s the maximum sets you’d put to one body part in a week? Also, can that volume be completed in a day or does it need to be multiple?
Thanks
So much emphasis on the chart and then doesn’t give a clear shot of it.
Brilliant thank you. I am guilty of doing far too many sets.
Probably drop set if I’m still recovering or I’m exhausted from previous set but cool insight
As a beginner, I’m actually more confused after watching this than before. This is primarily because there are too many terms that you’re not really very clear about (at least for a beginner). This is in stark contrast to many of your videos (i.e. “The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)”).
Mike allow me to salute your squat form surely one of the most expertly performed outside of some Olympians.
Jess if you don’t mind answering your question how long would you rest for the leg press and leg curl machines?
We’re talking bench max and drop sets and he still finds a way to get face pulls in there
Hypertrophy is more like
6-10
8-12
12-15
Because you won’t get H+ ions with 6-10 which provides more mechanical tensions
Thanks Jeremy,now I’m taking more advantage and more productivity on my work outs with out killing myself.
Just the last time I did my back I was wondering if I don’t rest enough for my back, I thought how much more work would my arms do to make up for it? Then I decided to wait a bit more to be sure my back was doing most of the work, however, it’s pretty difficult to rely on a thought process like this. You could easily end up resting way more than you need.
When i do my volume on squats usually like 5×5 i rest like 12 minutes sometimes xD
That’s a great great information here. I will make a note of it while training.
Thank you. I’m having so much trouble figuring out sets and reps. I’ve only been really working out for 6 weeks. I’ve been doing 5×5 but I’m not able to add weight each time I workout.
What about bodyweight exercises for strength and power (no weights)
Damm Mike I love your videos man very educational!!! Can’t wait to train and check those checkmarks for when to hit another set
I can’t do nothing for 3 minutes at the gym. Feels like I’m hogging the equipment
So if I want to do an endurance workout at the gym for chest and shoulders, will I benefit from it if I do let’s say 3 sets of 20 reps flat db press with 1 minute of rest in between? Or is this a waste and only circuits/supersets will be beneficial for my endurance?
Thank you very much for this video Elliot.
Ayeee nice, I take mid-long breaks, but always felt I took too long.
Thanks for the Video! Apologies for butting in, I am interested in your thoughts. Have you heard the talk about Millawdon Muscles Mountain Trick (do a google search)? It is a smashing exclusive product for learning an effective strength training program to get fast results without the hard work. Ive heard some great things about it and my cousin got cool success with it.
when I’m in doubt about some stuff I do at the gym, I always check out your videos or athlean X, just to confirm if I’m doing something right, I’m glad that this confirms what I thought initially when I structure my workouts. I really appreciate it ������������
I’ve watched some of your interviews with jeff nippard, and i expected high quality information from this video because of it, i’m not disappointed. Very high quality stuff.
Math, numbers, equations, and combinations make heck of sense. When this gym sports shit get translated to math, intervals, and shit it become more doable. Highly informative.
guy is giving some of the best advice on youtube and people are complaining about autofocus, zyzz would be ashamed
i am confused as hell with this but i will be making sure it sinks in.. thanks Elliott
So basically, if 4-6 sets for a single workout (squats for ex) is most optimal for muscle growth, then I guess two workouts 4-5 sets is most optimal?
Thanks coach and make a video on track rest periods sprints like ATP CP LACTIC VO2MAX I HOPE U DO IT QUICKLY
The <50% on distance running is quite wrong, though. If you want to keep it aerobic, where you don't only strengthen your heart and lungs, but also burn fat, you can go up to 75% of your max pulse. If you are an experienced runner you can go even higher and still have the aerobic system active. Marathon runners, for example, can do this on around 90% of their max pulse.
Why do you need more sets if you do less reps?
That makes sense only if you are doing less volume on those less reps sets, but if you are doing equal volume i dont see the logic…
Who else was waiting for Elliot to move so they can take a picture of the information? lol.
Can you do strength training and hypertrophy within a workout. I want to gain strength but build some muscle at the same time.
Only slight tweak I would make is more specific as far as speed strength vs maximal strength in the “strength” portion. But all in all super helpful video for the peoples
I working around injure,,today I wasn’t feeling the best so I did big /lots reps for good pump and when I found I maybe better just now found my rep limit so I can reset bigger weight and just go don’t feel rep sets again..I needed to know how my injure was too..yes I found the pain point..today and will readjustment next workout..,so thank.. Tomorrow is my leg day so I focus on that cause legs feel real good at present // with no injuries around them
Another four minutes of super helpful wisdom. As a side note there’s no need to have bullets and enumeration on your lists. Word allows you to just use one of the other (will just make your lists look cleaner!). Keep these coming. Thanks so much.
In regards to power, considering exercises to build more punching power specifically, exercises such as medball throws, in which practitioners don’t often perform their one rep max but rather a few reps, it is still plausible to build punching power that way, right?
if you are training on chest day how many workouts do you do for chest as to not overwork an individual muscle? we can all stay in the gym for 4 hours and do every single chest exercise known to man but how many is typical per muscle?
so strength / power trains myofribliar muscle, hypertrophy trains sarcoplasmic, what type of muscle does endurance train and build?
so strength / power trains myofribliar muscle, hypertrophy trains sarcoplasmic, what type of muscle does endurance train and build?
I seem to do this instinctively, I don’t pay strict attention to the time, I just go again when I feel ready and this is usually around 3-5 minutes for compounds and 1-2 minutes for isolations.
hey Elliote. i’ve been looking for this video like foever. any way i have many questions 1st: can i mix between workouts like i am doing power workouts in my legs and gaining mass muscle in the upper body. 2nd question how to know what is your 100% mass lift like is there any test you should do ( i was recomended to do so by lifting weight and when i can do 1 rep only thats my max)
Fuck out the way Elliot, I wanna take a picture of the board!
Monday legs, glutes, back, biceps, forearms
Tuesday chest, shoulders, triceps, traps, abs
Wednesday rest
Thursday legs, glutes, back, biceps, forearms
Friday chest, shoulders, triceps, traps, abs
Saturday 20-30 minutes hard/heavy rowing machine (cheat meal day workout) after final meal.
Sunday rest
5 days a week workout plan i always warm up with an light calm walk in the morning remember EAT enough/healthy AND rest enough AND do not be too much active outside the gym AND do not use too much volume AND after you are done working out drink MILK
Okay, you made me curious. What is the actual % difference in muscle growth between both test subjects
This is awesome info. Thank you! I typically use 2min to 2:30 rest for my heaviest sets, for the purpose of combining an elevated heart rate with getting the volume in. For my lighter sets I use 60-90 seconds. I’ll have to up the weight and extend the rest to try out what you’re saying!
would longer rest period yield less hypertrophy even if you hit volume goals?
So 3 minutes is way too long for any workout. Not to say you don’t need rest you do especially the muscles you’re using for heavy lifts. But do 3 sets of lighter weight other muscle groups rather than sitting on your phone for 3 minutes… stay active in between sets and keep heart rate up for majority of workout.
the downside of longer rests is that you can’t cram as many sets in your total workout. You don’t want to take too long because cortisol levels will hinder further muscle growth at very long workouts
I really like how he confirmed that you should rest as long time as you need to really recover and not by some traditional 1-2-3 minute stopwatch
you dont for gains now right? you just try and maintain right?
What if i do the same stuff but actually I don’t know if i should rest more or less example: i do 20 pushups, my 20 pushups will be done anyways so i should rest more or less, ( mu english is bad )
0:02 I thought he was lifting the weight with his balls for a Second.
Since quarantine I’ve started resting for 30 seconds, sometimes 40 60 when I lift dumbbells, is that bad? I rest 30 seconds for squats, pushups, shoulder workouts using light dumbbells etc. Is that bad? I’m just trying to reduce my fat % so I thought muscle endurance would be better… I’m scared I might be making my body worse
IVE STARTED TAKING LONG RESTS 2-3 MINS, after the set, i wait for my heart to calm down (under 100bpm) then I start the next set, I feel very good and so far in 3 weeks ive lost weight and became more leaner
Wtf no I can’t do that I do push-pull-legs and I only have 1 hour and 15 minutes every time. I’d rather use these 3 minutes doing more exercises
What about NOT resting and just cycling through different exercises? By the time you get back to the original exercise, those muscles will have rested for 5-10 minutes. Is there such thing as too much rest?
How long should a beginner expect to work on strength before moving to size/hypertrophy? I know everyone is different but are we talking a few months or over a year, generally?
This makes sense.
I’m personally a fan of short rests, but when I was working on my deadlift I often took 3-5 minute rests between sets. And it showed on my progress, allowing me to really increase my strength and add on muscles in a short amount of time.
Lifting heavy… lots of rest. You are trying to develop power (5-10mins)
Lifting light… little rest. You are trying to develop definition and endurance
10sets in every workout for chest for example is not ok you need more because you need to do flat bench incline bench and one another excrsice minimum for 3 sets
How many reps and sets per work out session though?
And how many exercises?
I want to start working out, I’m doing my research 1st.
One quick question, if I have one only 5kg dumbbell so I can’t really lift heavy weights, so fatiguing muscle with short intervals is the best option for me right? Anyone?
bruh if I took 2-3 minutes between sets I’d be working out for like 2 hours by the time I get to my last exercise.
i like to do stuff around the house between sets
ill do a set
start a load of laundry
do a set
feed the cat
do a set
feed the tortoise
do a set
feed the fish
do a set
start my rice for dinner
I am a bit confused if someone could enlighten me.
10 sets?
Let’s say I do 4 sets per exercice, so thats not even 3 exercices? wtf how can you do a proper back workout with 2,5 exercices?
Just a simple questions, it may sound stupid but what to do during this 3 min rest time?!. just sitting seems boring:D
I take 1 week rest periods betwen my pushups because it hurts like shit the day after
The worst is when somebody leaves the equipment for 5 minutes then comes back and says I wasn’t finished using it. Don’t be that guy.
Your intro music sounds like a pot in a dishwasher. But I still like your channel lol
I think the advantage of drop sets is recruiting high-threshold motor units by fatiguing low-threshold motor units thoroughly. Straight sets with lots of rest will keep allowing the low-threshold motor units to recover, sparing the high-threshold motor units from growth-stimulating fatigue.
Wouldn’t that mean that circuit training would be equally as effective as the typical reps and sets type workout? I know in another one of your videos you said circuit training is less effective for building muscle.
It isn’t a rest period. It is a recovery period. Think of it as recovery, and then the time period becomes obvious. How long you require to recover depends on the exercise and intensity you have just done, and the exercise and intensity you are going to do next. You go for the next set when you feel recovered.
Could you guys post a detailed workout for the week? I’m confused with how many exercises to do during each training session. Thank you
Finally a short, neat video that explains everything so clearly and concise. Thanks bro����
I take 2 minutes between all of my sets. Push pull leg split. 3 sets for each exercise, 3 exercises for each body part, 6 days a week. Workouts can take 2 sometimes depending on equipment availability. I tend to take longer rests on compound lifts. Looks like I was doing it right! Its my first bulk, and I’m seeing significant gains in muscle.
lets say we rest 2 minutes between sets right? but how long do I have to rest between exercises?
how do i rest for 2-3 min without seeming like i’m hogging the equipment?
Great video, I love the fundamentals series! What do you mean by the word “pump”? I never understood that. Does it refer to some emotional state? Some state of your body? Is there a scientific word for that?
What did you just said? Sorry but I was just busy miring the squat form.
Hello! Thanks a lot for this helpful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (just google search it), but I’m not sure if it is really good. Have you ever tried Custokebon Secrets? I’ve heard some great things about it and my buddy lost lots of weight with it, but she refuses to tell me:(
As mentioned, for the sake of the video, 6 to 12 reps is considered a set. There are myriad of variations. Static holds are useful. Loaded carries of all sorts are useful. Regularly loading muscles, with a general progression of demand is a basis. Intensity? I do believe you can’t work out intensely and for a long time. I also think varying periods of intensity help.
At first, I go to gym only to strenghten my muscle. Just keep its muscle strong enough to lift a heavy shit.
Right after watch his video about pushing your muscle to the max potential but not to point of injury, I just get pumped to challenge myself.
Thanks Jeff.
I really keep my rest time between sets to 40 seconds because i like to keep the pump, feel the burn more and keep a good sweat going. 3 minute rest is way too long for me
Why not just do reverse pyramid training. EXPLODE UP! Slow down… Then…….Add weight each week or session or add reps.
I think that he could explain slower and easier… not that dificult to resume..
No upper limit for rest period? So what if I super set all my exercises together and have 30 minutes rest periods if I have all day to train? Is it bad if you rest a body part so long that it gets cold?
Whaat my nervous system/psychology after calf raises takes at least 1 minute to recover from:D Those fuckers burn so hard after the set I don’t even wanna look at the machine.
I simply don’t enjoy long rest periods. Don’t doubt it works better but if I don’t enjoy it I wont stick with it. I might try and alternate. Low weight high reps with short rest one session and switch it up the following session.
more volume + more protein + more sleep = more gains, you don’t need science to figure that out, this knowledge goes back to the prehistoric man this video is bullshit -unsubbed, im sick of this youtube fitness pseudo bullshit
I strongly disagree that longer rest periods induce better muscle growth. I’ve played around with both for years and I can guarantee you that shorter rest periods build more muscle. Longer rest periods are better only if your concentration is strictly strength gains. Please check out Ben’s proven Muscle Intelligence programs at https://www.mi40nation.com. There is no doubt in my mind that shorter rest periods will in fact build more muscle every single time. #Fact
so what you’re saying is… i just need to do scenario one.
thank you!:D
3:50 I’m glad now I dont feel bad about taking a little longer between sets when I need it.
Calve raises take me about 40 seconds…. squats about 2 to 3 minutes
today we see a lot of things slightly different but this was 8 years ago and its still is very precise
3 minutes? Dang. How many sets were they performing and did they go to failure?
guys the reps, sets and rest intervals are depending on your fitness level.
this helped me a lot, ill be back soon to update you if this helped
Question, what if you seem to recover really really slow. I almost never feel ready or recovered for the next set not even after 3 minutes on accessory work. My reps will go for example 20,15,11,8,7. with 3 minutes rest, with 5-6 minutes rest i could do 20,20,19…
But i guess with the 5 effective reps, i shouldn’t worry about total volume or potentially doing more volume with more rest anymore. But with 1 minute rest i get these super crazy drops like 20,8,7,6… It’s not my cardio i think, i’m not necessarily out of breath, it just feels like i recover really slowly. Thoughts?
Jeff my god, the insane amount of knowledge that you give away for free is a sight to behold. I cannot believe how much I have learned from this channel.
holy shit, I was doing 5×5 deadlifts at around 2 minute rest
Well studies prove that longer is better but mainstream beliefs has it on the 30″”-1′ ��♂️
So 10 sets twice a week pr muscle group meaning three different exercises of 3-4 sets pr muscle group a session? I see people train to failure on 4-5 types of exercises on one muscle group… ��
I do 5-7 sets of 10 everyday. Same exercises same weight. 6 weeks in with 3 very consistent workout weeks and DIET! 1 day off a week. 30-45 min a day. I am amazed at the progress. 10-40 second rests. Eat right and you will recover amazingly fast. And get that pump!!
But what if I want to get over with the workout as soon as possible?
Is it ok when your sweat dry off and you cool down in the middle of your workout
My chest workout is currently bench press, decline bench press, incline dumbbell press, chest flys, tricep dips and then upper chest machine (all 3-4 sets of 6-8 reps) and I do this twice a week, I feel like im doing wayyyyy to much after watching this, should this be two separate work outs? Would really appreciate some help
I workout at home near the laundry so in between sets i do the washing or do some cleaning ���� 2 good habits in 1. I love it!! Love the vids, your research info is great! Thankyou! Raylene
One more episode on Lifting Tempo and then that’s a wrap for the training segment of the fundamentals series! If you want all the information covered here in three discrete 8 week training programs, check out my Fundamentals Hypertrophy Program: http://jeffnippard.com/fundamentalshypertrophyprogram
Hope you’re all having a solid weekend so far… See you all again on Monday!
I train each muscle part twice a week, it takes me 1-2 hours to finish with a 15 20 sec rest in between my sets. i can’t imagine waiting 3 minutes in each set it will take me hours to finish my program.. i like to train fast (plus i am working so i don’t have a lot of time) but i am noticing a bit of a delay with my growing. so i might try this
Jeff what about practical application? Compare time blocks. 1 hour vs 1 hour. In real life this is what most people do.
I have a buddy that rests 30-60 seconds between sets but he squeezes in a ton more volume than me. I rest 3-5 minutes and get more out of each lift but I can’t fit in the volume he does.
Which method is better?
Jeff has a left and right hand drive car to avoid muscle imbalances while driving
This is the kinda stuff one really needs. Last time I trained I was going for hypertrophy, so all I really remembered were hypertrophy reps, sets and rests. I remembered Strength was more sets, less reps, but I was at a loss for the amound of rest I’d need. This is a beautiful chart and he explains it great.
In regards to quarantine home workouts, if I’m doing a full body circuit style “lift” and just alternating body parts for 8-10 exercises for 3 sets. How long should my rest be between exercises and sets? I’ve been treating it as a jumbo superset but it’s starting to be very taxing.
Thank you professor Nippard…absolute golden advice for free here at Nippard University…wish I’d had this info 60 years ago when I first started…most of this I learned along the way by trial/error…thanks so much…absolutely love your channel!..regards…
I do calisthenics training typically wait 1.5 to 2.0 mins between set…….mind blown thanks for the information as always
@Jeff Nippard. You say that the grounds for 3minute rest period being better than 1minute, is because of the chances for decreased total volume when using lower resting periods. That however doesnt actually answer the question of whether 1minute rest period causes more metabolic stress and increases hypertrophy, which I assume is the theoretical grounds for the “old school” paradigm. Theory and practice are often two seperate things, and i understand an impact on total volume is highly likely in the case of shorter restperiods, but what are your thoughts on this matter in a theoretical and physiological view, in the case where the total volume is identical?
Yo elliot…
Thx for the help…
Greetz from Brussels
ooh yeaaah and by the way…
Super song
What if I do in one session 2 chest exercises for 3 sets, shoulderpress 3 for sets and at the end 1 triceps exercise for 3 sets, have I done too much sets for the triceps? I’m confused if that rule works for compound exercises or isolation exercises
I’ve heard a few people saying 60-90s. I need at least 2 minutes on compound lifts, 2.5 for legs.
Is it okay for the heart to rest for 3mins? I feel like after 3mins my heart rate turns to normal and on the next heavy compound sets my heart will beat faster straight away..
I appreciate these types of videos. They’re very informative. The problem, however, is that there are just so many videos on this topic, and they all differ in opinion. There are also so many conflicting studies on the internet. I say we should all just self-experiment and find what works best. For me, I tend to rest about 2 to 3 minutes between sets. I can lift heavier and do more sets this way. It has helped me gain muscle. Shorter rest periods burn me out so quick that I end up feeling as if I could have done much more.
It’s crazy how your body actually knows this. I don’t know about everyone but I notice my body tries to rest more during squats and way less doing cables and machines.
Amazing information packed in an easily digestible manner. Appreciate you so much!
I like the break down of scenarios but there is no way im tsking 5 mins of rest. Seems excessive
But mainly its because I dont have enough time to lift to ve standing around that long.
Excellent content. That “boxes” is what I use to establish my rest periods, but I never gave them name or order before. Greetings from Argentina!
I greatly appreciate the info man. I was heavy squatting with only 30sec rest. Smh APPETICATE
Time management….I would like to see a study on the difference between 90 seconds and 3 minutes, i have used several different times but just due to the volume i do i have to keep it at 90 seconds or i would be in the gym for too long. Or i would like to know if doing 2+ different exercisee in a row giving you longer than the 3 minutes would also be beneficial. for ex. if i did bench, rest about 30 seconds and then do a bb row and rest 30 seconds then do a squat. Then back to the bench because about 3+ minutes would have passed, what are you thoughts on this?
3 min rest period makes a big difference for my. I have done 1 min for years. Upped it to 3 and I’m gaining size without BF
I like to study, read, jam out to music, think about how to have better reps/a better set, plan logistics for later exercises or things to do after the workout, text, make plans, or knock out some to do tasks with a silent timer for rest sets
i take 1 week rest in between my sets of bicep curling lay’s potato chips into my mouth
what about ab training? isnt it supposed to be extremelly short rest period between sets?
Myth or fact that lifting heavy weights burns more fat than lighter weights / higher reps or cardio
so to be clear, the only detriment to resting “too long” is psychological and time management? Arnold once said he waited as much as 15 minutes between sets and he knew guys who waited longer. He would do a warm up and then his set. Valid?
I guess it also depends on what you do with your rest periods. Always shake my head at both the little dudes taking their short breaks yet barely lifting shit, same for the flabby or also skinny dudes sitting on one station for ever not making up the time with volume.
For the last 2 weeks I’ve followed you and I’ve gotten more from watching you than I have anywhere else.
12 years of working out the wrong way because of steroid users.
Thanks 100% man You saved my life.
I almost gave up but I’m here listening and I’ve had improvements in just 2 weeks
Typically I do short rest for endurance training and long rest for strength training
With this quarantine I train 3 times a day but short workouts il do abs in morning chest afternoon and biceps at night I do 10 sets to failure with 2 min break each body part gets done 3 times a week o find this breaks the day up well since where stuck inside
LoL, dumb… If I don’t take at least 2 minutes, I have not recovered to do another set of the same number of reps. And it definitely depends on the exercise/lift being done.
I don’ know how realistic it is to superset with a crossover in a crowded gym with one cable machine lol
so quickly,
I just started working out again recently,
ive never had it as a lifestyle for prolonged periods of time. In high school i worked out at the gym but not every day of the week.. and I picked up insanity/p90x a few times in the past.
So what im saying is I dont consider myself too experienced, but recently a friend and I started using my weights in my basement and he introduced me to a 5 sets x 15 reps program with 6 different exercises. so I been building again off that, and i’ve definitely built strength after almost 2 months in.. I see a bit of newbie gains but, I noticed today when i was doing arms, my biceps were fried by my 4th set. I couldnt do any reps on the 4th and 5th set, but i have before. I write down my numbers in a chart and this week i didnt beat my numbers!
What went wrong? Have I plateau’d already? I thought it may be because i rest too long on the 3rd set? usually i rest about 2-3 minutes, my friend says it could be nutrition? I could always eat better but I don’t eat junk all the time either
Thank you teacher Mr. Nippard! You are very good at delivering information, clear concise and engaging!:)
3 minutes is just way too long as rest time between reps in a workout. If I were to do this then my workout would reach 2 hours easily. I think 2 minutes is the key, unless you’re lifiting some really heavy weights.
I should be happy to realize I’m allowed to rest more but at the same time resting three minutes instead of one means I end up spending 48 extra minutes at the gym.
Ok you got me man, your content is very good straight to the point and I dont think you could deliver it any better, omar, and the rest look out there’s a new guy in town
@ 3:00 when you spoke on endurance type training utilizing power exercises, does that still INCREASE power along the way? And with the rest intervals of power training, is active resting acceptable?
the study was on a big muscle (leg) but would results differ for biceps/shoudlers?
Yep yep. If you’re trying to increase your squat or bench. You must make you feel rested before trying to lift heavy again! But it must be like on your 90% of your 1rm
amazing, I been looking for this info for years great stuff
From Jeremy I gain that research findings are from averages, and you should use them as your guideline and from Ryan Humiston I learn that adjust accordingly to your own needs and what helps you grow the most.
Heads up to these two for all the effort put in, in giving us these valuable knowledge for better gainsz!
Holy fuck and ive been doing 30-45 sec rest periods all my life
Short 60 to 80 sec breaks 10 to 15 reps build muscle 5 sets. But 5×5 you rest for 3-4 min between each set for power. So do 1 one week and then do one the next week.
What do you recommend when doing unilateral exercises though? Rest between each arm/leg, or after one complete set, or do you consider working the other side as your rest?
Liked the video so much. very informative. I started working out a month ago and I wasn’t sure how long I had to rest between sets now I do. Already suscribed to your channel Jeff.
This was really good. He cites scientific studies and offers advice you can put to use right away.
I used the stop watch feature on my phone today for all my sets, and it was quite a difference than what I’m used to. I realized that I was not taking nearly enough time to recover in between sets. With proper, consistent rest periods I was able to do far more quality reps, and really focus on my mind/muscle connection. I was doing 3 minutes on my heavy compound lifts and 1.5-2 minutes on my isolation lifts.
The like to dislike ratio shows his knowledge in understandin our problems that we faces everyday
I’m so glad to see this I’ve always been concerned with how long it takes me to get ready for the next set. I always see 90seconds in the programs I do and I’m like no fuckin possible way unless I lowered the weight and left a bunch of reps on the table to cardio my way through the workout.
Love your scientific approach to fitness. Keep doing you brosef
The hot stinging burn feeling of the muscle, should you stop when you feel the burn or do a bunch more reps? When I feel the burn I always do 3 to 5 more reps.
Great summary, just spent the last two days ploughing thru’ a ton of videos on youtube looking for exactly this information!
Instead of 3 straight sets of the same exercise, you can just do 1st set of each exercise in the first circuit, resting just 1 minute between sets (or until you breath normally). Then do the 2nd circuit of all exercises and each muscle will be given 10 minutes rest. This method doesn’t work well with bro split workouts where all exercises hit the same muscle and 1 minute isn’t enough. But it’s perfect for full body workouts (especially if you rearrange exercises so the same muscle isn’t hit twice in a row). Of course, there are practical limits is there enough available equipment at the gym, so you don’t have to remove weight plates from the barbell to do wrist curls after deadlift.
LOL you want me to do one box jump and wait for five minutes? U srs?
My rest times have naturally evolved into exactly what you said. Originally I had everything 1:30 and realized my bench & squats were suffering, then I tried 3 mins and just ended up bored w/o enough time for enough sets on my curls etc.. So I naturally evolved to have different rest times for different workouts.
I remember once i heard Dorian Yates say that if you rest longer than 90 seconds between sets you will not grow at all, and I just took that as gospel for several years. It just goes to show that a lot of elite bodybuilders still do not understand physiology that well.
Hey so Im 16 yrs old and 8 mounths into weight training and idrk what approach i should take for muscle growth at my level either strength or hypertrophy you would instantly say hypertrophy but im too young and only 8 mounth into weightlifting and i believe i could see a bit more gains without going into hypertrophy training. ANY tips? Educate me pls.HERE ARE SOME MY STATS.I can bench my weight (65kg) and a bit more 80 kg for 4 reps and dealift 102 kg for 4 (i believe i can go higher than that almost double my weight) squat twice my weight 130kg four reps. Just some stats give me tips pls pretty confused at this point.
I work out at home, and while I love it as I have a full powerlifting setup, I tend to take way too long of rest periods between really heavy sets. Like 5+ minutes at times. Mainly bad because it makes my workouts take like 1.5-2 hours sometimes
Just know, it is beneficial to use 15, 30, and 45 second rest periods to add variance in your training. The pump and occlusion from doing 5 sets of an exercise with 15 seconds rest period, is insane.(of course lighter weight).
Do 5 sets of pushups with 30 seconds of work, followed by 1 minutes of rest VS 30 seconds of work and 30 seconds of rest. PUMP STATUS OUT OF THIS WORLD with shorter rest period. So good for a finisher exercise, or again, as an added variable in your training.
Big fan, Jeff, but for god’s sake, go manual focus when you do these whiteboard videos!
So 8 sets per session for example 4 sets per workout if I want to do 2 workouts for chess right?
If you’re getting winded doing curls, stop worrying about rest times cuz you have bigger problems
In another video, I saw that 4 sets per week are enough…. I am confused:(
i’m starting to feel like i need my own gym so i can do all these combinations of exercises without waiting my turn lol
What about doing different muscle group exercsise instead od resting?
i usually do supersets with 5-6 different exercises all in 1 set with 10 reps and 4 sets. I ‘rest’ between supersets by spending 2min on an exercise bike, so my upper body muscles rest but my heartrate stays high. is that still considered ‘rest’ for the muscles if the heartrate stays high?
The best results I’ve ever gotten is doing rest pause training with 2-3 minutes rest in between. So for example, dumbbell press: 12 reps, 20-30 sec rest, 6 reps, 20-30 sec rest, drop weight 15-20 % and do another 6-10 reps. Then rest 2-3 minutes. Volume wise I do 4 sets a week per muscle group (counting 2-3 rest pauses as one set). My experience is that I save a lot time doing it this way, and that 4 sets rest paused equals about 12 normal sets per week results wise.
Hey Jeff, when you say 10 20 sets per muscle (group) per week do compound movements count towards that number? For example, when I do chin ups I work both my biceps and lats. Do all the sets count towards both muscle groups equally? So that 8 sets of pull ups a week counts towards 8 for biceps and 8 for lats? Whereas an isolation exercise such as the curl, counts only towards bicep sets? Or 8 of bench press or dips count towards 8 of pectoral and 8 of tricep sets? I’m assuming this is what you mean but I’m looking for further clarification.
Man my CNS takes 6-8 minutes to recover for squat, bench, deadlift and 2-3 minutes to recover for accessories…
I may seem to be thanking you too often these days, but I have to thank you again!!! THANK YOU!!!
It’s entirely possible that 3 sets is far from optimal.
I’ve done some digging, and as far as I can tell, all the studies use 3 sets:
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/
They vary the weight, they vary the reps, they vary how many times a week. But they never vary the sets, it’s always 3. Except one study that tried 4 sets of 5-7 vs. 2 sets of 10 to 14, and got comparable results from both:
https://journals.lww.com/nsca-jscr/Fulltext/2018/06000/The_Effects_of_Moderate_Versus_High_Load.4.aspx
See? I gave my sources. It’s not that hard.
7 Sets 13 reps, 1 pound progression every 2 weeks or until I can match reps again.
>not taking every set to the brink of death
How to gains then?
What about rest between exercises? I guess it could be the same as rest between sets, but 2-3 mins isn’t enough normally. I mean i can drop my weight by 50%, but then i dont feel like the stimulus is enough. Should i just wait till im fresh enough to get 80% or so…
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.
First, there are no enough benches in the gyms for bench press. If everyone doing 5 sets starts taking 3-5 minutes between sets, i can only imagine the long queue in the gym.
For weight loss and toning my body without getting big in size…what should i prefer…strength or hypertrophy?
I will go until I get tired. Drop the weight by 5s or 10s and continue
Dr. Israetel’s logical analysis is refreshing in the often nebulous world of weightlifting.
Let Greg Doucette see you saying once you can’t lift 90% you need to rest longer lol
Man, I gotta say: Mike, you’re seriously such a great dude for vids like this. It may be no skin off your back; for guys like me who are not genetically gifted and not always sure about what we’re doing in the gym, this shit is so helpful
I noticed I gained more size and strength over the years when I rested 2-3 minutes in between sets when I went heavy on compound movements such as squat, bench press, deadlifts, overhead press. I usually rest approximately 1 min 30 sec in between sets if I use moderate weight on these same movements.
Great way to tackle that question. Will definitely implement that, I love how it blends somewhat objective factors (like heart rate), mixed ones (feeling fatigue is an actual thing, but we’ve all been surprised at some muscles performing well when they were telling you “I sweat I can’t”) and totally subjective ones like “no way I’m getting under this bar now”. Really solid advice, and refreshing compared to cookie-cutter answers, or the extreme opposite “we don’t know, there’s no certainty bro!” lol.
Hello.
Thanks a lot for your good will and sharing everything with us.
I looked all of your hypertrophy videos, and could not conclude clear answer.
On example: if i do 10 sets of chest training per week (5 sets on monday, 5sets on thursday, begginning of cycle), what should my working sets be like? Let’s say it is bench press: should that be like the first set (after few warm up sets) the biggest weight to failure (100kg x 6 reps), and then 90kg x 8, 80kg x 10, 70kg, 60kg…? Or should my last set be the only one set to failure = 60kg, 70kg, 80kg, 90kg, 100kg to failure? Or should i do all the 5 sets to failure?
Or should i do all the 5 sets with same weight (80kg x 6 reps x 5 sets)?
Please answer me what do you recommend for all the bodyparts. I will do your principle, but upper, lower, rest, upper, lower, rest, rest.
Thanks a lot once more and kind regards from Croatia ����
You spent 14 minutes to say the body is ready when it feels ready. Thanks for that?
I will stick with Greg.
My lower back fills with blood and lactic acid every time I do anything. What do you think is causing it.
Hey Dr Mike this is one the best training tips videos I have seen in a long time… It confirms that what I do is right on track based on my personal experience and I hope that “new” lifters will watch and take heed. Cheers!
Rest time is the time it takes to do 2 laps around the gym while having a pump
I always feel, rest as much as you need. It lets you do greater intensity, all things equal.
So let’s do the maths.
10 exercises for 15 sets per exercise per week. 1 minute per set. 3 minutes rest between sets.
So 10 x (3+1) x 15 = 600 minutes
So optimum hypertrophy needs 10 hours a week….2 hours a day with two rest days…
What balanced working person has time for this?
I have a hypothesis. So with longer rest periods, you can better prepare yoirself to lift and not feel the need to cheat your reps. Therefore 12 perfect reps every 3 minutes os better than 10 cheated reps every 1 minute?
The ‘last 5 reps before failure being crucial towards hypertrophy’ thing is why when I do rest-pause, I like using a weight that lets me get at least that on the rest-pause sets, like 14, 7, 6, 6, something like that.
Jesus Christ talk about wasted information. Definitely helpful but won’t register since it lulls me to sleep. No wonder y’all hate on Greg so much lol he does what y’all suck at so much better
So arrogant, cheers to coach Greg, he should’ve roasted you, but he was too nice in debate
So a middle ground, 2 min rest?
That’s what I do, works wonders lol
Some real high quality contents on your videos.. Keep em coming.. MI is best hypertrophy teacher ever.
PERIOD.
I recently started going to the gym again. When I’m working chest and biceps I’ve been doing 3 sets each. My first 2 sets are about 80-90% of my max and I’ll do 6-10 reps until failure. Then I drop the weight to about half of what I was lifting in the first 2 sets and do one more set of 20-25 reps. How effective do you think that will be for me? I’m just trying to build size at the moment.
I can’t wait for the book!! I would love to have it on audible as well… ��
Can you speak on what muscle memory applies to? Strength or hypertrophy?
Love the stuff this guy is giving away for free! You sir, are up there with my fitness god aka Jeff Cavaliere.
You are covering some of the basics he did not (or at least I’m too dumb to be able to find out), helps a lot!
Subbed and love from Malaysia:)
I don’t know how i should split up my training to hit every muscle twice a week. I am using a 4 split plan at the moment (tri/chest, bic/back, shoulders/forearms, legs/abs). any advice?
It seems that the rest period for muscle growth is totally opposite to metabolic/fat burning which required lighter loads with only 10 20 seconds of rest period.
I follow that checklist while exercising in a circuit to save a lot of time. For example I am ready to do bicep curls immediately after triceps, then lat raises, then glute bridges etc… saves a tonne of time. Jeff C advocates it so should be fine.
Basically for hypertrophy short rest
For strength and power when you are ready to go
Someone will take over my dumbell while i am waiting for nxt sets
That reminds me of Jeff “perfect” leg workout where he told beginners to do 10×10 with their 80% max with 60 seconds rest xD I guess that’s only possible using his fake weights
then where does the 4-6 reps fall in? strength? hypertrophy?
Hey Jeff I have great question. What if the machine for cross overs is too far from where you are benching? What would you recommend? For example, my gym in my home town has two floors and the cable machines are no where near the bench press. I would have constantly run up and down the stairs and risk losing my spot or there would be others already occupying the machine.
Anybody else find it hilarious for him to say, “If you feel in your heart of hearts…”?
Wow 3 mins plus of rest, makes much sense!
I am pretty sure that is enough to start to cool down and make youself prone to injuries of you overload. Plus your result stamina will be 0.
Please feel free to take whatever time to rest when you’re in your home gym and dont hog the equipment while serious people want to train.
Great video great content once again Dr Mike always clear and concise and very helpful!!!������������
My question would be could supersets be an aid to rest while saving time?
So to save time can we do ABCD ABCD ABCD each been different exercises that uses different muscles? In that case how minimum should we wait between each set of different exercises? Or is there a reason to do AAA BBB CCC? Especially if I prefer not to wait so long?
Nobody can lay down info like Dr. Mike, no teleprompter for the Dr. Just pure slap you in the face info off the top of his head.
Mikes mouth is desperately trying to keep up with everything his mind is outputting
Pink and purple psychadelic camp suit �������� not what I expected on this channel
the best info and talk on rest periods I have ever heard. Thanks for the break down and item list.
Just incredible!!!! I am a second year exercise physiology student but after watching this video I feel like I am graduated
*Question*
What about doing another kind of lift while you rest. For example if your benching and while you rest do leg curls or weighted lunges.
So rest 8 min between sets.
Got it!
But seriously,whats the point in such short rest periods on gvt?
I always rest as needed,as my understanding is the total amount of volume.
But short rest periods will also cause fatigue forcing a muscle to grow as well.
So what is it then?
I feel like 3 sets of 10 to 15 reps are good. Especially for beginners like me, it’s better to go slow & work at your own pace.
I’d like to see a video from you on cluster sets Vs straight sets Vs rest pause
Not being rude bro, but you look like you had a rest and never lifted again. Your built like a coat hanger, keep trying tho…
Great news! I usually see 1:30 to rest between sets, like I’m supposed to use a stopwatch or something, LOL… But I usually take 5 to 10 minutes between sets. I guess it’s my psychology/nervous system that’s the limiting factor-it takes me that long to regenerate enough willpower to do the next one. I also have adhd, and just general problems with motivating myself to get anything done, so I suspect that’s related to my extraordinarily long rest times.
Thanks dude that was really helpful beside Athlen x your channel is really helpful
if muscle growth is mainly obtained due to progressive overload, is it not more efficient to train more 4-6rep range, because you will progress quicker in weight than 8-12rep range?
Calf raises do have a “synergist” and its the hamstrings. Do some hamstring exercises and then immediately do calf raises and it will reveal itself.
Need help. Full body workout 3 days: how many exercises and sets each for chest for example should I do?
what would you conclude if im recovering between my sets at 30 secs to 1 minute, can I stay at that time?
You’re very good at explaining your thought process! Thanks man.
This type of educational information is worth gold. Amazing video!
Btw Jeff you are the best at info and such but anyone else noticed that he puts a less than symbol when he means greater than. > really should be < my guy
waaaaay too long and detailed! I strongly recommend you simply cut to the chase right at the start and elaborate only later on in the video. Start with your findings/conclusions and only then go into detail/explanation. tnx
I am confused about how many reps per set? I normally do 10 bicep curls x4 sets, 10 lunges x4 sets, 10 pushups x4 sets, 10 shoulder presses x4 sets,, 10 ab crunches x4 sets.
I then also do a 10 min ab workout that works all the ab muscles (based on 40 seconds per exercise) and then finish off with 15 more pushups.
I do this four days a week, is this enough to get good gains?
JEFF ✊JEFF✊ JEFF ✊JEFF! ✊�� AWESOME. How is it I learn so much from you over the years!? Ill tell you one thing, I WONT SAY THE Name of the “school” I was certified from, but I will say, I wish athlean x trainer school existed! We would have alot better trainers out there, and from my experience here in Florida, we got a lot of bums and morons out here trying to call themselves trainers, the industry here for trainers suck! Suck! Lol hey I went to Marine Corp boot camp, but I’m sick of seeing all these “boot camps’ being advertised. And they do well! Lol�� housewives SMH ��. Idk man guess I thought the industry would be different, I feel like Jeff and I had similar goals, to put out the truth and solid training guidance. Keep it up man ��
i’m not sure i understand that board at all… ;p but that mean scenario 1 is not good for build muscle and is good just for strength? i was doing this for 3 years…
I started doing 100 pushups a day. It kind of helps lose my man boobs.
i never read on the right. literally just wait for him to speak. spoilers are tempting!!!
Awesome vid Dr. Mike…although I vaguely remember this 90% strength rule coming up in your debate with Dr. Greg Doucette. Is this more related to rest times or is it more about when to end a workout? was he misapplying the concept?
What do you recommend for a pre workout meal when training at 5:00am
Man i saw most of your videos. Your hability to generate perspective and consciousness about training without excessive relativism is so fantastic!
Pragmatic, non dogmatic and open minded person!
I have a question:If during Hypertrophy training weight doesn’t matter and all you have to do is stress muscles as Elliot says,then what about 75% intensity how shoild i understand that?i thought intensity means how hard is for me to do rep
This box check method is brilliant in how it adapts. Some of this is intuitive but having something concrete to consciously think about is nice!
Sounds like the follow up question should be “how long is too long between sets.”
Because I sometimes have something on TV or on the computer and think, “I’ll just watch a little more before my next set.”
This doesn’t seem to line up with what James Krieger says about rest times. He proposes that you may need way more volume with short rest times compared to > 2 minutes to get the same hypertrophy and I therefore likely wouldn’t save much if any time in his volume bible. What’s your take on that?
Bullshit. African fishermen got shredded from throwing nets for hours every day with no rest days and all the oldschool bodybuilders got huge by doing dozens of sets a day for a muscle even before steroids. Also you are small and could use some real work:) Shock the muscle
When in deficit should you train around minimum or minimum effective volume in regards of better preserving the muscle? Talking about person in big deficit and tired most of the time
Does it matter boring �� this guys an expert? Yeah ok ����
I love that you’re giving A CLEAR THOUGHT PROCESS to questions that are usually answered with “it depends”. Thank you!!
Cool! After watching a similar video i started to rest for 3 min, but for time management purposes i alternate different muscle exercises and count the time doing exercise B as rest for exercise A, and then when i get to A again i dont have to take much rest since something like 2 min passed since last A rep. Is this strategy ok?
2 min is almost perfect.
Set the timer on your phone; rest, drink water for 1:30
At the 30 sec mark, start prepping for the lift. Get your straps tight, positioning, etc.
By the time you get all that done, you’ll be close enough to start the set. Do the set, repeat the process.
I’m still fat though, so I could be wrong here.:)
Push-pull..repeat 4x.. legshoulders 4x…. change exercise every workout… saves alot time usually done in 35-40 mins
If wanna take long rest between sets you have to have your own equipment imagine waiting 3-4 minutes between sets while other ppl want to use the same equipment you are using. Having equipment at home = bigger gains you can bench/ squad for hours. Imagine using the power rack in the gym for hours a hahaha
My rest period after a set of 500lb barbell squats will be about 3 months. After the weight crushes me, I go to the hospital then complete my physical therapy I am ready for another set.
and if you do 8×8 so more or equalizer volume and rest just 30sec?
Set Range:
10 -20 Sets Per Muscle Per Week within 6-12 rep range close to failure with high effort (overload)
Going past roughly 10 sets per muscle per session will lead to “junk volume”. On chest day performing more than 10 reps of overload will lead to diminishing returns and impair recovery.
10-20 sets is a wide range but the more amateur you are the closer your are to 10, the more experienced the closer to 20
Focus on progression not volume
Thanks to AthleanX’s fake weights, I’ve found out this channel
Does this apply to natty guys or only guys on test/steroid cycles?
i donnu, i feel like people are being scared of overtraining too sensitively, im a relative beginner and i train my chest and back two times a week both on 3-4 exercises per training session with an amount of 3-4 sets per exercise. Also i dont really get the x sets per muscle group per week thing really, cuz you wanna have more sets dedicated to your chest quads and back than to your calves, arms and shoulders dont you? as those are far bigger and stronger muscle groups. for example i might have a bit too much for my chest and back but for my biceps and triceps i have only two exercises with 3 sets each for one muscle group which count up to 12 sets per week. so it would be on the quite beginner side of the 10-20 sets per week range, but its just because arms get weakened before as you need them for pulling/pushing exercises for back/chest and because they arent as big and crucial as chest and back
This is the best recovery/rest video on the net. Every other single channel gives you a ‘standard’ time. This checklist is absolutely spot on.
Great chart.. only wish you’d of added number of times per week
He’s saying the lad with question ain’t recruited enough muscle fibres for his strength training. I’m ruined for 3.5 minutes after each set
Ah yes, gassing out while huffing and puffing on curls happens so often to me. Squats? Never.
I did 2 sets of about 60-70 lunges using bodyweight only. Anyone know why my right glute and not the left is sore?
why do top bodybuilders rest so little between sets? The fitter you are the faster you can train,the better,no?
Every 2010 expert personal trainer will tell you 30 to 45 seconds max to target the belly fat. If you rest more than 45 seconds it will not target the belly fat. And never eat carbs after 6pm. That should be common knowledge.
I do a lot of rest pause. some times only on the 3rd or 4th set. Long rests between sets. Short rests if I’m doing clusters of rest pause.
I’ve been doing 20 reps pushups every hour and doing upwards of 100reps total, seeing a lot more improvement than when tried doing it all at once
For this reason would you say super setting say Chinups with Squats would be a bad idea as chinups should require less rest time? Is it bad to rest a little too long? Iv been super setting chins and squats one day then deads and dips the next, feels good but i do feel like im ready for the upperbody movements a lot sooner then lower
Thanks for the video!
So should we start our workout from the Power exercise?
Thanks for everything you do Dr. Mike! You’ve really helped my training a lot.
Mike, I really need help figuring out where to for cardio. I’m in push/pull legs 6 days a week split and I don’t have a single day for decent cardio sure to soreness. How would you handle cardio in that split?
I’ve been trying to figure this out. How many sets do you do exactly per muscle group and how many rounds do you do them for? If anyone knows help me out please.
For a lower body workout, would you consider that deadlift + hip thrust + barbell squat + bulgarian split squat sets would have to be counted as sets for glutes? Or only deadlift and hip thrust? And squats counted as quads sets?
THUMBS UP!
then watch (and comment), whether you’re going to utilize the information shared or not.
THIS was over my head and NOT applicable to me. (it’s specifically for guys.)
Second vid in one day? I could get use to this. Keep the vids coming.