Resting Too Long Between Sets Is Killing Your Gains (9 Studies Explained)
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- čas přidán 19. 06. 2024
- @WolfCoaching is an ACTUAL exercise scientist and drops some surprising knowledge about rest times according to the current studies.
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0:00 Optimal Rest Times
3:03 Rest time length
9:03 Equating for volume
13:25 Resting 1-2 minutes
17:15 Different Muscle Groups
21:00 The Good News
23:13 Tension driven gains
25:10 Wrap Up - Sport
Optimal rest times for split squats are about 3-6 months
Comment actually made me laugh
Legit l o l
On God
God I had does motherfuckers. Worst thing is this exercise also takes so damn long.
😂😂
I try to rest until failure.
Heart failure?
@@bearpowder8807Failure of being alive
damn 😂
"workout until failure " < "workout stopping 2 reps before failure"
If your failure is at rep no. 15 , stop at 13
But it won't cause any problem at all if you continue until 15
No need to rest if you are already a failure.
The best amount of rest time is similar to training to failure, just stay at home, that is top tier rest, top tier failure
I see what you did there. Well played
My family calls me a failure all the time so i think i’m doing this right
😂😂😂
Corny Peckerwood
But you must "train/fail" harder than last time.
I actually appreciate the format of having the “reveal” explaining the clickbait in the title right at the start, followed by the in depth explanation. I get my little dopamine hit from getting the answer, then I get to ride that high through the rest of the video. Keep it up, RP
For real, it’s refreshing for a CZcams video to actually show what you’re looking for in the video preview so to say
Great analysis 👍
This is actually how I prefer all questions to be answered. The answer, then explanation. I hate when people explain themselves then give the answer in conclusion.
That's all I watched
Thank you for having me Mike! Part 2 of this video is on my channel.
Title of our study is: “Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy.”
"9 Studies Explained" Why not actually post the references to these studies in the description? Seems like that should be standard practice for two PhD's. In the future, this would be particularly helpful to those who are legitimately interested in the science being discussed. Direct links to said studies would be even better.
@WolfCoaching You know what surprised me the most? You said that, among other things, if we do high-rep sets, we should be in the upper rest range and give ourselves more time between sets. Actually, this is contrary to the common recommendations to rest more in low-rep heavy sets and rest less in high-rep lighter sets. I'd love to hear more on this topic. And thanks for the great content.
"We are doing science here!" 😂
Do you? Pseudo-science, yes. Studies about your hobby. Since universities have turned PhDs into a business, obtaining a PhD has become a matter of time, not knowledge. Consequently, there are now many individuals with doctorates, and databases are full of "research/science" papers written by these individuals, containing NULL value.🎉
@@none-vd3fki also couldn’t get passed his made up “accent” like those kids in high school who were homeschooled and came up with their own language lol I’m just being a dick lol but please tell me I’m not wrong that his accent is cringe lol
Nerd.
I like 2 minutes for most movements, but 2:30-3:00 for the heavy ones like squats, deadlifts, and bench. Works for me, because shorter than that and I find my heartrate is still elevated when I start the next set.
Exactly
Yep. If I'm doing 20 reps of hack squats I need my breathing to slow down before I can do another set.
2min between sets and 3min between exercises...
what's your cardio training like? do you think doing more cardio would help you recover better?
@@mintslice2214 no, it isn't that. I spin and do yoga, I've run for years, I do the Murph. It's the systematic fatigue and the local fatigue, plus the psychological "woof, that was hard, I don't want to do it again" factor.
It sounds like this only matters if you are not near failure. If you’re training close to failure and you don’t rest long enough you don’t hit your reps, if you rest too long you can lose your groove
And then you kind of address this towards the end
Go by feeling within reasonable rest times. I do about 2-3 minute rest times because I like being able to push a couple more reps per set than if I rested less than 2 mins. I like to FEEL ready and ensure I still hit failure but with a drop of about 1-3 reps less than the last set. Based on this video, there is not sufficient evidence to say it's detrimental to hypertrophy gains at all.
Sometimes I literally need to rest for 4+ minutes when I can't even contract no more. Thats a good sign I'm going to failure yeah?
TLDR for individuals: For optimal growth. You need to rest only enough so cardio and/or muscle fatigue is reset to hit your reps, and no more. Some of you who are training close to failure with large muscle groups or bad cardio need more rest. That's fine. Some people working with small groups and good cardio need less. That's fine. Some are training for cardio as a major factor higher than hypertrophy, in which case they're not talking about you, enjoy your combo hell circuit sets all day.
I think its more on an induvial case by case basis? I always train all my working sets to failure or beyond and at my biggest from around 03-06 I was only ever resting 60 seconds between sets (I used to literally count to 60 in my head between each set) I wasn't losing any reps as I was used to short rest times (From 1994 ish - 2001 I used to only rest 30 seconds between set)
Whereas now I rest about 2 minutes between sets so would lose reps/strength if going 60seconds rest simply as im not used to it at present and would take time to adapt (something I really should do)
I bring a pillow and a blanket to the gym for my rest periods
Something drake would do
One of the major benefits of working out at home is being able to take naps between sets.
Working out particularly hard = I am just going to lie here for just a second. Thirty minutes later, whoops! Next set!
Just sleep on the bench
@@ThatGuy-bh9qh... that was me yesterday doing core work. Was already flat on my back and just let about 30sec pass staring at the ceiling
If you don't need a nap after each set of squats you didn't push hard enough.
Killing your gains videos are killing your gains. First off the demands of every exercise are different. If we start to equate everything as being equal we're dumbing down training to the ridiculous. Beyond that, the art of training is so nuanced and how the human body feels on every given day can be highly variable. Considering these factors the only thing killing your gains is over analysis. The best advice you can keep in your toolbox when it comes to rest is this... Rest until you feel physically and mentally ready to attack the next set. The goal of being in the gym is to train hard. You don't need rules to do this or pseudoscience. If the goal is to maximize the next set, then you should rest after a set until you feel physically and mentally ready to attack that set as best as possible, remaining reasonable of course. We're not talking extending rest. We're talking normal, reasonable rest periods here that aren't forced. Again, the demands of every exercise is different. When we stack that side by side with the nuance that is creating and implementing a training program in the gym, the best rule for gains is common sense. If you want to maximize a set make sure you're headed into that set at your best possible relative capacity. "Optimal" varies and will change depending on how you feel at that moment within a workout.
Echo this.
Very true! @RenaissancePeriodization how about a discussion video between Steve Shaw and Dr. Mike?
This comment needs more likes
@@John-zn3vf....is he still on CZcams?
Very simple, rest until you feel ready for next set and that's it .
I don't know what to think anymore. I'm just gonna continue to train hard and eat well.
4 factor system hasn't ever let me down.
Whats this four factor thing?
@@Silokkes Just a guess: Diet, Sleep, Intensity, and Technique? Idk man, I'm guessing. As far as I know those are the four most important factors to hypertrophy.
@@emmanuelpena2228 Guys I'm naturally just lazy so going into this thing with a minimalist routine, so is this video saying I can probably take in even through aka nutrition and probably gain even more. I thought I was not actually training like Dr. Mike. Just 3-6 sets but I was pushing every set, RPE of 9-10, 10 on most I think and then a myo reps on top of that. My digestion goes bonkers when I eat that much chicken breast, guess I'll try eating 500 gms a day form now onwards.
I'm stoked that Dr. Mike is so into Minimalist routines lately.
It's completely normal to feel overwhelmed by the amount of information you can find. It happened to me too. My only advice is not to consume too much information in too little time. Absorb a chunk of it for a while and just keep giving it your all in the gym
As he said,m volume is still king, as long as you're consistently training at least close to failure and eating properly you're already maximizing it to at least 90%
"You're used to swallowing big things in your spare time I'm sure"
... video skips inevitably awkward response 😂😂
They probably cut out all of the laughing
Anything less than 3 minutes on compound lifts and I'm not recovering enough for my next set.
I take like a minute between *reps* not sets when I do heavy squats 😅
@@gileee this is the way
@@hooktraining3966 this is the way
I@@gileeeit do be feeling like that
@@gileeefor real
I’m scared to watch this since I take 5 minute rest on weighted chin-ups 😂
I swear overhand pull-ups I need like 10min between sets that shit fries me
Even me 😂😂
Maaaa man😂
Some good bulgarian split squats make a man wanna run and hide
same, especially post covid. if I don't take 5 after anything that gets me breathing heavy i'll just pass out.
So basically, using Dr. Mike's four-factor rest criteria is the way to go
Optimizing rest times keepin you big as hell 💪
The approximate rest time between sets of calves is about every 3 months
The rest time between someone caring for me and loving me is infinite
😂😂
why do people not do calves i dont understand?
😂
@@reportteemo4690 i did calves slow controlled pause on stretch on leg press and my shins/calfs have been sore for like a week lol
Straight and to the point! All I needed to know was in the first 10 seconds. Still watched the whole thing because of love!
Why do you love someone who will never know who you are. Be more selfish, you don't owe this millionaire anything
@@incogneeto2418 Err I was kind of kidding here...
Also, he's a multi billionaire!
@@incogneeto2418 because he gives us valuable science based information for absolutely free?
Dr Mike turning into Athlean X with the video title
Not bad, because AthleanX is the best
@@calle6075LOL
Reading these titles is killing your gains!
At being a charlatan @@calle6075
@@calle6075🤣
I love that by following RP about 7 months ago and adjusting little things in my training and recovery, I've made a monumental difference to my physique, and now many of the theoretical discussion videos seem to validate my approach, whether pre-existing or taken from my new understanding. I've always been an simp for eccentrics and pausing at the bottom along with some lengthened partials has made all the difference. Thanks Dr Mike, you make my progress so much easier, my training so much harder, and me so much harder.
This channel is probably the best out there, since finding this channel I've made some serious gains, and I've been lifting on and off for years, thanks doctor Mike
I've been in an RP rabbit hole - thank you for the knowledge DrMike
Absolutely loved hearing you guys mention effect on strength.
I'm mostly training for strength. I'm watching your videos for information which i could use in my training, and general curiosity (aside from the absolute gorgeous hunk of meat with the awesome humor).
Sometimes it's difficult for me to interpret if the study is only for muscle building or also for strength and these short sections "Hey, only about muscle, strength wasn't looked at" are awesome
I'm hype for the literal new info. Rare that you hear about ground breaking research on the very same day it was discovered. Outstanding Wolf!
take this with a pinch of salt. its not guranteed. you havent read the study many studies are later redone with diferent results.
My Swedish Trainer in Santa Monica, knew all about this and more. For a few days we would do 30 second rests. Then we would switch to 120 for a few days. It kept the Body guessing he would say. Would get noticable gains ... pretty much daily!
Great collab...got to say, Dr. Mike is a great interviewer, really gave the floor to Milo.
Here's a question. If resting longer lets you push your next set closer to failure with better technique, wouldn't it always be worth resting longer considering that longer rest times only have a marginal impact on hypertrophy?
I've watched sooo many videos doing meta analysis on rest periods for hypertrophy and the conclusion is always 2-3 minutes is better for compound lifts because you get more reps per set, thus your overall volume is greater, which is the biggest driver of hypertrophy.
WolfCoaching mentions the studies he's talking about equated for volume which ignores the whole point of why you would rest longer between sets to begin with. Sure, you can rest for shorter periods but have to do more sets to make up for it but why would you?
The discuss all of this in the video. Rest as long as you need to maximize volume, and no more. Some coaches say rest way more than you need to. This is probably causing more problems with people not being able to make a whole session, than benefitting clients.
At what point does it start hurting the muscle reconstruction though? Because technically you could do 1 bench press set in the morning, then 1 in the evening. They would both be done at very high intensity which would be good for hypertrophy, but does the body consider it as 2 separate workouts in the way that it needs to recover from the first set?
On method. If they found the shortest time came out in this study. It would promote the idea that circuits are a better idea, fitting in as many exercises as you can into a small timeframe. This approach is not supported by this study. But they also noted it's not a big difference, so if you like circuits, do then
@@KevinJDildoniksýstemique fatique will be in the way if you do circuts
Great video with a lot to consider. Looks like I will be testing results with upper body a bit shorter, and keeping the legs the same. Thanks for this, Dr.Mike.
Thanks guys, I use 90-120 seconds and this rest time seems to be best for me. Interesting comparing different body parts and target muscle… great content, thanks again.
I think the fact that 1-2 minute group saw more hypertrophy compared to 3+ comes down to intensity, since they had shorter rest time they probably came closer to failure. If you actually push yourself in the gym however you're gonna need more than 2 minutes. Sometimes more than 4 minutes. If you leave several reps in the tank you might get benefits from shorter rest time since the rest time acts as progressive overload.
That's what happens with these studies
Why would you need more than 2 mins just because you push yourself? Is your cardio gonna give out before your muscles?
@@Djdkdkdndkzn1 The muscles will need more time to recover in order to be able to get close to the same number of reps. If I do bench press to fail at 12 reps and then rest 3-4 minutes I can get 11 reps next time. If I rest 1-2 minutes I might get 8-9 or something like that.
@@andremattsson why do you need to Get the same amount of reps? What does that achieve? Cut the rest in half & you could Get in more sets
@@Djdkdkdndkzn1 Otherwise you're not pushing the muscle to its limit. I'd rather have a few high quality sets than a lot of junk volume.
Wow. This was super useful. Thanks Mike👍👍
Where is the guy that always sums it up in the comments section? Dude we need you asap and always
3min in at I’ve got to say: nice job with the summaries on screen as it’s being said. Helps immensely to keep up. 👍🏼
Reads title, stops taking rests between all sets immediately
LMAO.
I'm such a nerd for this shit, I love it man. No one does what you do like you do, Mike
You believe youre making a change, but youre fooling yourself. It's just mindless bloat of "knowledge". Wont improve anyones physique lmao
Great episode!!!
Pure gold. Thanx M&M
Always entertained by your content, it's awesome!
not surprised mike has porn bot accounts commenting on his video lmao
@@Therodinn😂
I used to do every other minute. Now I do up to 5 sometimes in between sets, and max out every single set. I can do more volume that way, feel like can push those last few reps out better vs a structured 10x5 or whatever. At 45 putting up all time highs strength wise.
Yeah, Dr. M & Dr M!
The two people who taught me so much, in ine video together again! 🎉🎉
it's nice knowing that i have been resting optimally, thanks for this information guys.
Goes down a little bit? Worth it. Im just staring at cake anyways.
Lol
How dare you do exactly what I do
My rest day is when I tell myself "I'm full" but I eat the REST of that Chic-fil-a anyways
These types of discussions around optimal training are basically like me asking what tyres should I put on my car? Essentially they all do the same thing, with perhaps minute differences
Thanks for the great information, I will look up for the papers. That said I do super sets of 4 different exercise of back, quads, chest and squat. resting 1:30-2 minutes between the sets so overall it combines to 10 minutes till I start the cycle again. it looks like I am resting for a long time but puzzeled on why it would be less optimal for muscle growth.
eventually I follow the advice from dr. mike, resting till I catch my breath and feeling I can do the exercise and killing it and not vice versa.
Since I do a super set I only rest 1:30-2 minutes as my breath is the main factor and have very long rest period till the next time of the same exercise.
I have a theory that Pulling tension is significantly different than Pushing tension: can we take a look into that?
the good news about 1-2 minutes being an optimal rest time is that those of us at super busy city gyms can still get decent gains
I think in the grand scheme of things, rest time shouldn't worry you. Personally, as low as 90 seconds is like 80% "fully rested" for me, while 2-3 minutes is like 85-95%. So it doesn't matter that much physically. For systemic and mental however, that extra minute is huge for me
I feel like it’s very exercise dependent. Heavy compound lifts are gonna require more time than more isolated movements. I use my own heart rate as my guide
I really like that you are mates and keep making dope videos together
Hell yeah juat as i was lookjg for something to losten to as i start my day 🤞 thabk you dr.mike
Wow that's a hell of a lot of typos. Consume caffeine first friends
@@ScumlordStudio That pre-workout didn't kick in yet. Lol!
This tracks nicely with my "go by feel" method. Usually between 90-120sec I'm ready to go, but there is a couple exercises that always are more in the 120-180sec range
It's nice that the data backs up what most of us already do by feel
The sport science knowledge we have today is amazing. Wish I knew this 30 years ago!
This channel is a gift! Keep up the great work, Dr. Mike!
A good rule of thumb, is to pause until your breath slows down and you feel good to go, which depends more on the lift and the weight, but generally it’s between 60 seconds to 180 seconds
As a heavy smoker this could take me anywhere between 2-10 years
@@DjDolHaus86 Never skip lung day
Good answer. I feel the sweet spot for me is usually 180 seconds. I used to only give myself 60 seconds when I was younger (I'm 45 now). I got ripped but never grew much.
When you're doing heavy compounds like squats then 3 minutes is the minimum amount of rest to even feel human again.
@@BahFelix5k depends on your cardio level as well, but generally good idea to shorten the rest time when cutting, then you’re just maintaining and looking for calorie burn
So, we know that the best rep range for hypertrophy is 5-30. I currently do 10 good reps for pull-ups in my first set. If I rest for ONLY 1-2 minutes, maybe in the second set I may hit 5 reps, but boy, in the third set, that will not happen and my rep count will be below the effective rep range. If, say, staying below the famous 5-30 rep range is not a problem, then why emphasize it for hypertrophy?
Isn't it logical, then, to say that if your rep count is below 5, no matter what the studies on rest time say, you need to arrange it in a way in terms of rest time that it gives you room to go beyond at least 5 reps?
I don't have a great answer to this because I've struggled with the exact same question. However, I've trained calisthenics since 2018 and wanted to offer this suggestion to you. If you find yourself unable to hit your minimum rep range on a movement, just perform as many reps in full ROM as you can for the set and then perform negatives until you hit the minimum rep number. This has served me so well and let me cheat in volume to progress on difficult weighted calisthenic movements.
SPOT ON! All that matters is that you rest just long enough to stay in that 5-25 rep hypertrophy range. Whether that’s 30 seconds or 5 minutes. Doesn’t matter. All that matters is waiting the minimum rest time needed to achieve hypertrophy rep range for all of your sets.
Snap!!! I find this the same with me. 10 reps, rest then add 10kg 6 reps rest then drop to 5kg 6reps drop the 5kg off 5-6reps then put a thin band on straight away 5-6 more reps. Lats and Bis are burning 🔥 after this.
The last rep is held at the top, slowly down and hang for 10 sec.
If i don’t add weight, this is on Bicep day 10reps hold at the top, slowly down, 1 half min rest repeat two more sets the same. The last set burns.
Do negative pull ups or assistance pull ups or bodyweight rows if you can't perform more than 5 reps in a set. That way you do it in drop set style.
@@frog6054 Since I do not rest for only 1-2 minutes (but 5 minutes for pull-ups, instead), I do not have a problem with not being able to hit the minimum effective rep count. What I say is purely hypothetical under the condition that we adapt what the studies say. I am just trying to make sense of the idea of effective rep range and rest time recommendations given by the literature.
Phenomenal info...thanks.
I like how RP gives a TL;DR answer to the question in the title in the first 10 seconds of the video. Then gives a longer answer to the question later. You guys rock #deathToClickbait
I’m going to go out on a limb and say that resting 2-3 mins is not the reason you aren’t growing. These are probably so marginal, it probably doesn’t matter.
Only 2 minutes in and there's already a KEY detail. The volume was the same for different rest times... Of course you're going to see better hypertrophy having 1-2 minutes of rest instead of more rest because it's more intense. All this tells me is that in the study, the people with longer rest times had a lot more reps in reserve (less intensity) than the ones resting 1-2 minutes. More rest is not worse for hypertrophy assuming you're going close to failure. You will absolutely build more muscle resting more. Just my 2 cents.
That seems reasonable. It makes sense that the way you lift will be more important than the rest intervals. Unless you’re a competitive power lifter moving super heavy weights, long rest times typically mean you’re just not using your time efficiently
What a nice specimen of a man that is
Great video and as always love the inclusion of evidence. If I remember correctly, while going past 2 minutes may reduce hypertrophy, it is beneficial for strength gains. I tend to do my 4-6 rep work for strength with 2 minutes and 8-12 rep work with 1.5mins rest.
20seconds rest is a nice cardio :')
20 seconds isn't even a new set, you're doing myo reps inside the same set. That just sounds like you aren't using enough load.
@@Vincent_Beers
Well, weren't myo reps good for muscle gains?
@@Vincent_Beers I used to rest this amount or even less before I knew better. Definetly not enough load
@@frog6054 On your last set. Not as your whole workout routine.
...but i am le tired...
Fire ze missiles
I love this chsnnel the best things is if it works it works ive learned so much to keep it working better
Listening to this video during my 8 minute rest periods
You guys, Four years from today we're gonna see.....
."New Meta Meta Meta Analysis says Longer rest times are better for hypertrophy".
Who among us is going to just say the truth here, that all of these "Meta Analysis" results confuse the living shit out of beginners out there.
This is the kind of stuff that held me back when I was younger most people I know training for as long as I have didn't start seeing the most gains until they cut all of this science-based noise out.
Fitness was one of those domains that really taught me that trying to optimize as a beginner is a fool's errand and will cost you more in paralysis / constant strategy changing than it gains you. For many skills, the fundamentals are fairly simple (for exercise I'd say that's basically consistency, form, and progressive overload) and will get you by far more bang for your buck than needling the details when you don't even know what you're doing anyway. Only once you've really got those fundamentals down pat (IE you're an intermediate) do the small details start to matter.
For pros, though, I do think the science based details matter more, when you're trying to milk out that little bit of extra bonus at the margins. Most people aren't pros, will never be pros, and don't even want to be pros. They just want to look and feel good.
"Science based" weightlifting is the new 'shiny toy' people cling to. Having watched multiple channels on people who give research-based opinions and experience-based opinions, there is a general 'right way' to lift. But all these nuances between 1 minute and 1.5 minute rests is fine-detail nonsense. There's so many variables to each person, there's never going to be a 100% perfect way to lift. If you look at olympic lifters, a lot of them may do things completely against what the science of body mechanics tell us.
From my experience, making sure your RPE is high on your sets, doing 4-6 working sets, resting roughly 2 minutes on lifts (more if you're still feeling wiped out from the last set), not spending more than 2 hours in the gym, eating right, and sleeping enough will put you leagues ahead the average person anyways.
I find that resting longer, between some major muscle groups ie between squat sets, allows me to hit that second set even harder than if I was to only rest for the studied "2 minutes". In the end these videos are null and void because everyone is different. Everyone has different physical stamina, different cardio stamina, different respiratory stamina, wether trained or untrained. Listening to your body during your workout is best for hypertrophy, not studies. The ONLY study that would matter, is a detailed physiological study on your personal body during your workout period, and then to go from there. That is it.
I think that my favorite thing about RP's videos is to see how each guest reacts to Mike's s8x jokes :D
The title for this vid should be "Dr.Mike tries to make Milo laugh for half an hour (and fails)". Barely cracking a smile out there.
Can you guys plz make it so members can close phone amd keep playing plzz
Yeah I pay for CZcams red it’s weird I lose this benefit on their channel
@derekrodrigues6890 especially with these long form videos kills battery n shit
Seems to be something controlled by CZcams, not by the channel.
You have to complain to CZcams about it because RP can't change it
@@railasvuo I thought it's a setting in their channel?
I easily take 5-8 minute breaks on my main lifts.
This is normal in Olympic weightlifting. Nobody is snatching near 100% every 2-3 minutes.
For squats and deadlifts 3-5 minutes is the minimum I feel like, though if you don't feel ready after like 5-6 minutes it's either psychological or you need to drop the weight or reps a bit.
Ok so im not the only one.
@@nextlevelwarrior I think non-pro normie gym lifters take a lot longer than they think they do. Unless you use a timer, it's hard to estimate, especially if you are pushing hard and things get somewhat blurry, lol. For compounds, I make no apologies about taking 5 or 7 or even 10 minutes, especially if i'm maxing or doing doubles or triples at 0 or 1 RIR. I usually lift at home, so nobody is waiting for the equipment. If i'm loading anywhere near 3 plates on bench, there's no way i'm blasting out 3 or 4 working sets in 10 minutes, lol. Bicep curls, on the other hand, sure.
@@DANA-lx8cv yea using a watch timer has been a big help. The subjectivity of 2 to 3 min could easily be 5 for some people. It still one's down to consistent lifting will yield the rewards, the rest gets us more bang as long as the foundation isn't taken away
This has to be the nerdiest way of reaching the conclusion “do adequate volume and make sure you’re pushing the intensity with reps at or near failure.” and im here for it
I love the athleanx title! Haha love your content Mike
Always done 3-4 minutes
Same. Maybe 2-3 minutes for non-compound exercises like DB curls, DB extensions, etc.
Huberman had a phd on that suggested 2 minute rest times and to not rest too long for hypertrophy because by going again at 2 minutes when you might still be a little tired is good because it stimulates not only the tension pathway for hypertrophy but the work capacity kind of pathway for hypertrophy so get best of both worlds
I think the increased protein while aging is not just important for muscle preservation, but just simply supplying needed building blocks to help repair and maintain vital organs too. so maybe chronic diseases that affect vital organs function might be at least slowed with keeping protein intake high. and muscle preservation is a nice side benefit since if your muscles are getting enough protein, then for SURE your vital organs are well supplied too
This was dope! -“dope” = very informative and useful
Dope as in varnish?
No hate but I'm tired of studies at this point, if you can't do another good set with only 2 minutes and you need 3 minutes, go for 3 minutes but if you're just chilling and could have started another set but you're not paying attention then it's not good either. It depends on the exercise and the intensity. Don't overthink, train the hardest you can in 5-15 rep range if possible and rest only as much as necessary to do your reps while feeling you were still "hot" but rested enough that you're not panting or dead. If you're doing hard weighted pull-ups close to failure and you can rest only 2 mins good for you but don't be a robot.
100%
Yup
You can be overwhelmed with this shit, I simply change my routine every 3 months, hell I'm in my mid 50's and still look like I did at 35. The amount of endless study talk I hear in the gym is worse than the bro-science I used to hear in the gym.
Just lift hard, eat clean and big and get plenty of sleep.
Then this content is not for you brother, as simple as that
@@raimiralles Not every vid from this channel is that, also I am sharing my opinion because I see a lot of cyborgs in the gym not getting any progress. Your comment is benign but I'm not sure what it means. If I don't like a film, the film was not for me? If I don't like a dish, the dish was not for me? Odd.
@@BunnyAce Yeah that is exactly what I meant. Regarding your examples, if you don't like a dish it could be either because the dish is poorly executed or because the dish itself is not for you. The same for the film, it could be a poorly executed film or it could be a genre that you simply do not appreciate.
In this case you are not criticizing the quality of the study or its accuracy, you are saying you are tired of studies, which is respectable. But is quite straightforward if you are tired of studies this content (a.k.a. this video) is not for you, it is not that hard.
I only rest 60 to 90 seconds, and I train for hypertrophy, less than 60 to amp up my cardio system (strength will drop), or more than 90 seconds if training for more strength, but we all knew this stuff
THANK YOU. I have been looking for an answer to this questions for SO FKN LONG. Everyone talks about minimum rest time but I always ask how long is too long but no one is even asking that question online! When I’m at home all day I wondered if I did 1 set every 30 minutes, would I still get the same results as a dedicated workout session? Now I have an answer, so thanks
I’m only here because I wanted to solve the mystery of the spiced rum design origin. It’s so refreshing to finally get answers!
This reasoning is bull.
Every participant did the same total load (sets x weight x reps). The entire porpoise of longer weight times is to increase your weight and reps for the same number of sets, thereby increasing your total load.
The benefit of increasing your rest times is that it makes it easier to increase your total load. However, if you do the same total load with moderate rest time or long rest time you are obviously going to get similar results.
Another benefit of heigher rest times is that the same volume but with higher weight will grow more muscle. You could do 10 sets, 10 resps a set, three minute rest, and 100 lbs or you could do 10 sets, 10 reps a set, 150 lbs and 5 minute rest. The latter will take a little longer but will build much more muscle. (Theoreticaly)
Would like to hear more regarding rest-pause and myoreps now.
Dr Mike, I have been following you for over 48 years. I must say that your vis comica has got jacked too. I would pay to see you on stage performing as a comediant.
Dr Mike, considering the findings in this video, would you recommend upping the rest time in your antagonistic, dumbbell superest routine from 30sec to 1min?
Ngl this study is amazing - just pure ingenuity on eliminating factors. Kinda wonder how long it took for the participants to get their legs back to the same size
Hey Dr. Mike, could you do a video on Squat University?
Just dropped!!! Hitting the gym in an hour.
6:22 The video cut 😂 Dr Mike thought he was on the members only section for a moment. Got lost in the sauce.
This makes sense for me I've done 2 min breaks for everything except squats which i do 3 min breaks and has gotten me the best gains in strength and muscle growth
Fascinating insights on rest times, @WolfCoaching!
As someone interested in fitness data science, I'd love to delve deeper into the studies you referenced. Would you be willing to share the specific research papers or provide some keywords to help me find them? Thanks in advance!
Dr Mike you are the best. Your channel is more than a gold mine
Check out the full paper! I linked it in the top comments. It contains all the refs
This is why the RP Hypertrophy app should have a rest timer, like Hevy.
When strength training, I perform exercises in sets, checking my heart rate after each set and resting until my heart rate returns to baseline or below. I train my full body every other day. Here’s how my routine looks:
Warm-Up:
Start with a 10-minute jog in zone 2.
Follow with ab crunches to further warm up.
Strength Training:
Leg Press
Bench Press
Lat Pulldown
Overhead Press
Deadlift
Seated Dip
Dumbbell Curl
If I can complete 5 sets or more without going over 1 minute of rest between sets, I add weight for the next week.
i love mike so much can't wait to be a crazy old jacked man
2-3 minutes has always been my go to. I've had great results working to failure 5-10 reps
Hit him with that punisher "wai wai wai wai wait"
"You probably hate your life too if you're a powerlifter" So true it hurts
I'm still resting 15 mins between deadlift sets and you can't stop me Mike
The guy you had on this video is absolutely amazing. You can tell he knows wtf he’s talking about.
Rest is KEY! i squatted in 2006 and my second set is coming up soon!
In future videos could you cite the studies and sources that are used in these videos in the description so we can take a look? Thanks!
Auto-regulating around 60 seconds rest time has worked well for me. Very rarely would I need to go over 90 seconds overall unless it's like the last week of a training period and the intensity is super high.