How Long Should You REST Between Sets? Fundamentals Series Ep. 5
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Date: 2019-11-06
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Comments and reviews: 9
I am what I am
do a proper 3x8 with 80sec rest is different than a 3x8 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 3x8 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.
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do a proper 3x8 with 80sec rest is different than a 3x8 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 3x8 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.
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Richards Guitars
You are the expert - obviously But. I was surprised that when talking about rest - you didnt use the word intensity until 11 minutes in? I used to train for 1. 5 hours, 3 times a week. I now get the same workout done in 45 minutes. I can't hit the same records as my muscles are knackered due to the intensity. At 11 minutes into this video you mention intensity for the first time and say its just for fun and not a tool for muscle development? Really? I have already noticed improvements in muscle development after one month of high intensity training - after years of spreading my workouts out with longer rests. In ONE MONTH I feel my muscles are developing - all due to the intensity of my workouts so I am amazed you think intensity is just for fun.
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You are the expert - obviously But. I was surprised that when talking about rest - you didnt use the word intensity until 11 minutes in? I used to train for 1. 5 hours, 3 times a week. I now get the same workout done in 45 minutes. I can't hit the same records as my muscles are knackered due to the intensity. At 11 minutes into this video you mention intensity for the first time and say its just for fun and not a tool for muscle development? Really? I have already noticed improvements in muscle development after one month of high intensity training - after years of spreading my workouts out with longer rests. In ONE MONTH I feel my muscles are developing - all due to the intensity of my workouts so I am amazed you think intensity is just for fun.
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Based in China
absolutely stellar content. I've always thought most youtubers leave out their rest times when they show a program they are working on. I have been doing 3 minute rest periods for as long as I can remember, but recently I've started varying the rest a little bit, but also using a lower RPE. For example, doing 5 reps with a 6 or 7 rpe, then doing another 5 reps within 30 seconds to 1 minute until I miss the 5 reps. so I might get 20 reps in under 3 minutes at a heavier weight, but since im not going to failure, I can recover quicker. I'm not sure if this is worth trying other than giving me a new task to accomplish and keeping my workouts from getting dull. thanks for this video, I really appreciate that.
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absolutely stellar content. I've always thought most youtubers leave out their rest times when they show a program they are working on. I have been doing 3 minute rest periods for as long as I can remember, but recently I've started varying the rest a little bit, but also using a lower RPE. For example, doing 5 reps with a 6 or 7 rpe, then doing another 5 reps within 30 seconds to 1 minute until I miss the 5 reps. so I might get 20 reps in under 3 minutes at a heavier weight, but since im not going to failure, I can recover quicker. I'm not sure if this is worth trying other than giving me a new task to accomplish and keeping my workouts from getting dull. thanks for this video, I really appreciate that.
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bratteb
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?
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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?
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Hatsikidee Ole
Thanks for this video. Can I also leave a suggestion for a next video? If possible, could you look into the possibilities for bodybuilding for older people, let's say above 40? I'm 41 years old and started to do weightlifting/bodybuilding again. I notice that on one hand I progress fast (probably due to the fact that I did fitness/weight lifting a lot until 10 years ago. Bu I also noticed that I tend to get injuries much quicker. Would it be an idea to spend an episode on the similarities and differences between training when you're younger (like yourself) and when you're older? And what you can expect when training above the age of 40-50. Thanks.
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Thanks for this video. Can I also leave a suggestion for a next video? If possible, could you look into the possibilities for bodybuilding for older people, let's say above 40? I'm 41 years old and started to do weightlifting/bodybuilding again. I notice that on one hand I progress fast (probably due to the fact that I did fitness/weight lifting a lot until 10 years ago. Bu I also noticed that I tend to get injuries much quicker. Would it be an idea to spend an episode on the similarities and differences between training when you're younger (like yourself) and when you're older? And what you can expect when training above the age of 40-50. Thanks.
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papaspaulding
When I first started lifting in my teens I only ever used to rest 30 seconds between sets lol. I did that for the first few years lifting and it worked out fine for me and I made really good gains. Wasnt until sometime after reading that it was better to take 60 seconds rest to go heavier as my strength built that i adopted such. I still only rest 60 seconds now years later and at times even that feels long. although for the most part unless im using shorter rest periods as an intensity technique on a given isolation excercise I find 90 seconds works fine for me even on my heaviest lifts
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When I first started lifting in my teens I only ever used to rest 30 seconds between sets lol. I did that for the first few years lifting and it worked out fine for me and I made really good gains. Wasnt until sometime after reading that it was better to take 60 seconds rest to go heavier as my strength built that i adopted such. I still only rest 60 seconds now years later and at times even that feels long. although for the most part unless im using shorter rest periods as an intensity technique on a given isolation excercise I find 90 seconds works fine for me even on my heaviest lifts
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Felix Ellis
Constructive criticism about the vid (bare with me): When there's eye-contact with the audience, I feel a lot more engaged More eye-contact (potentially achieved through having a small rough script put behind or on the camera) could help make these presentations a home runOtherwise, I like the spacings in the layout on the white board, I think the way the content in broken down into bite-sized chunks makes it easy to understand, I feel involved when you are filling in blanks and underlining key points. The editing format was thoroughly engaging right to the end. Like: )
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Constructive criticism about the vid (bare with me): When there's eye-contact with the audience, I feel a lot more engaged More eye-contact (potentially achieved through having a small rough script put behind or on the camera) could help make these presentations a home runOtherwise, I like the spacings in the layout on the white board, I think the way the content in broken down into bite-sized chunks makes it easy to understand, I feel involved when you are filling in blanks and underlining key points. The editing format was thoroughly engaging right to the end. Like: )
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Iron word
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?
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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?
reply
Nathan Papais
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.
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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.
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