Why I Rest For 20 Min Between Sets (Should You Do The Same?)
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- čas přidán 6. 07. 2024
- Rest between sets can make or break your workouts, watch this video to find out why!
I understand that the majority of people watching this video simply can't justify (nor should they justify) resting for 20 minutes between sets, but I figured it's an interesting topic to discuss so here's the science behind it.
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00:00 Introduction
00:49 Why Do We Need Rest?
02:06 Four Types of Resistance Training
02:28 Rest Times for Muscular Endurance
03:42 Rest Times for Building Muscle
05:04 Rest Times for Strength
07:15 How Long Your CNS Takes To Recover
08:07 Putting It All Together - Sport
At my gym 20 minute rest breaks would cause all out war over people waiting to use the equipment😂
Haha I was thinking the same thing.
Haha..there's quite alot on youtube tho!! Or selfies 😅😅 ..
Unfortunately Mitch most of us don't train in the gym to earn a living and need to go home at some point 😅
I've only rested until I feel ready so far, anything from 2-5 minutes depending on the exercise. When I get back to serious strength training again, I'll keep that in mind and try it. Thanks for the tip.
If you’re progressing week to week, chances are you’re resting enough 💪💪
What if you do just 1 set? I should wait 20 min before moving to the next exercise? And wont i get cold? Will need to warmup again?
@@mitchellhooperstrongman You comment on lots of things. How about commenting on the old lifters like Serge Redding and his monstrous press.
Honestly, thanks for this video Mitch! I usually rest maybe 5 minutes or so between heavy lifts (often less). Today, I rested 18 minutes before attempting a new deadlift PR, and I got it! I have failed this weight twice before. The extra time between sets definitely made a significant difference. Thanks for this tip!
Another fantastic video. Mitchell, I knew nothing about you a few months ago and I simply cannot believe how much knowledge I have acquired from you in this short amount of time. You could have made a fortune by charging people for all of this information and you give it out for free.. This says a lot about the man you are and you are the people's champion in my book, even if some may not know your name yet!
Top Tyr here Mitch! I enjoy watching all of your content but these scientific/bio-mechanical breakdowns with explanations of how and why it works are amazing.
last week i struggled with my sandbag carries after Deadlifts and Log,
this week i had an appointment half way through my workout(20 Minutes or so) and went on after, had to do the same weight as last week but 5 more runs, felt easy. 20 minutes is spot on
Deadlifts, sandbags and log on the same day? I would have checked out a long time ago if I was your CNS. Also, too much stress on those lower back muscles and spine in one session. My 2c.
Hey Mitch, love the videos. I've been a very inconsistent gym goer for years, and I've found your videos great both for education and motivation.
What a great video. Wondered why my training energy suddenly died. Completely overtaxed my nervous system. Thanks from the UK
Just started working out and getting serious about my health. This information will help me a lot with performance. Thank you for putting this out there.
This advice enabled me to hit a goal I’d been after for a while…sensational advice, thank you ❤
Love these videos with valuable information!!
I love that this dude has experience with both spectrums of physical sport: endurance and explosiveness. Coupled with his educated mind. He can tell us so much. We can learn so much from him.
Thanks for sharing your knowledge! Much appreciated
Thank you for that info moose. I love the fact that your explaining the science behind muscle building and muscle endurance. Again love the info and cant wait to see all you guys next season
you're
@@Snookbone wow, my bad. Glad to took time out of your busy schedule to correct my grammar. Might not have made sense otherwise
The rest time learning has been huge, atleast waiting to you stop breathing heavy during Strength training has helped, love the education #lhbk #teammoose
It's no surprise that Mitch won his first WSM so soon. Guys an incredible athlete and man does he know his stuff. Great vid Mitch. There are so many fitness tips on CZcams but you are living proof that your tips obviously work better than most.
Thank you for making this video, Mitch. For whatever reason my body is quite susceptible to developing symptoms of severe overreaching / mild overtraining. Something many gym-goers are adamant doesn't exist. I often feel guilty for even resting 4-6 minutes. I'll try to rest for longer when needed and see if it helps. I remember once doing a 2 rep max on DL and efter resting 5-8 minutes or so, the bar wouldn't budge, I'm talking incrementally dropping the weight by 50 kgs or more in total and the bar wouldn't move. 2 fucking weeks later or more I still had not recovered from that stupidity.
Great information!💪🏼
excellent information Mitch. thanks. I love information related to rest periods. so important.
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Such a clear explanation. Thanks, Mitch!
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To hear this level of exercise science come from an elite level athlete is incredibly refreshing. This is an amazing video.
Thank you for the video man!
Speaking just like my college strength coach would say. Good stuff!
This is a great justification for what we frequently see in powerlifting programs where people work up to a top set (either heavy or an AMRAP) and then do some back off work using a shorter (3-5 minute) rest time. Most people don't have time to take 20 minutes to repeat maximal effort so they do it once and then use the back off work for a bit of additional strength/hypertrophy/skill even if it isn't as specific as the maximal effort.
My god, I have been waiting to hear this for ages. I used to always use 5 minute breaks, my body would do anything to try to make me wait til 6 or 7 and Id feel bad about it. Then Hafthor made a video saying something like "Guys, if you are doing compound lifts, dont even worry if you wait 10 mins between sets, no problem." Which has helped me a lot, but even then my body was doing anything to make me extend that to 11 or 12 minutes. Now, I get 15-20, which is amazing, though hopefully it doesnt mean Im in the gym for 5 hours.
Nice content man!
Ty for the info sir
What part did you find most interesting??
That last statement is not necessarily true. For example I know a guy that started off trying to be a marathon runner and then a couple years later ended up being the world's strongest man...
Lmao. I was thinking the same.
Interesting. Very good info.
This was really useful information. I have the American College of Sports Medicine's "Resources for the Personal Trainer" Text book sitting next to my bed (and I've read it) but it doesn't cover rest period timing between sets in this detail. I understand how to program rest periods much better for specific goals after watching your video.
great content👍🏼
I trained to be an endurance athlete and I accidentally became a strongman 😂
But, to be serious: my rest time is until my HR drops under 100bpm (usually 45ish sec to maybe a minute or two) and then I can go up in weight for the next set 😉
Pudzianowski is THE greatest strongman in history, I thought I'll kick off with that. Lol
Mitch is a freak, from marathons to WSM?? Unheard of. On top of that you are a pleasure to listen to, smart as hell, articulate, entertaining and so on. Thank You!!
Thank you for this video. By going from 4 minutes to 6 minutes, I increased 2 reps per set for 3 sets from last week. This must be why at 60, I hit walls so much. I do 3 straight sets from 5-8 reps. trying to get size and strength. you may have just changed my life. T\It was great to meet you at Myrtle Beach.
I can see it Mitch!
A space, half is the strongman gym half is the office. 🤯🤯🤯
Time for drawing board.
Hahaha, I'm only 30 seconds in, but you definitely got me! 😂 Loving your content!
great lad!
I big part of my training journey has been learning how to understand the cues that my body gives me. They are sometimes NOT intuitive at all. I like that you pointed out how our bodies are great a taking care of themselves, but the communication is terrible.
Many great things will happens to you Mitchell. It will fall like snow and shine you up with power
The moose of wisdom!
Interesting. Great concise info.If i don’t eat enough or too long since i last ate it means what was optimal rest becomes insufficient for this training session. Same thing if i have had consecutive nights poor sleep my cns cannot recover between heavier sets as quick as if i was well rested. Besides the compound lifts mentioned in the video i also find heavy farmers walk needs a shit load of rest between sets. I experienced it before that a weight i picked up and walked with a few session ago felt like it was actually glued to the ground because i did RDLs & overhead press too not realising that despite my muscles were recovered my nervous system was fried & could not provide repeated high intensity. I sometimes think i should focus on one exercise for 45min in the morning & another different exercise 45min at night. This would address many problems but thats a big commitment though i may try it for two - three weeks.
4:32 bro is looking for another plate, looks over: damn Mitch has all the plates
Something like heavy yoke carries will really open your eyes to what taxing your CNS feels like.
I used to rest around 5 mins between working sets, this helped me personally to "find the energy" to get through my sessions (i was training really late at night when i should really be in bed). But i realised that although i was getting stronger i never got a pump. I brought my rests down to around 3 mins maximum for big lifts and less for smaller stuff and now i get a pump and feel its a better balance in my circumstances.
The only other person I've ever heard promote rest periods of this duration is Paul Anderson. I met him in 1986 when I was 21 and a competitive power lifter. I had the privilege of talking with him for about an hour and, naturally, I quizzed him about his training philosophy and methods. He told me he used to rest 15 minutes between sets and rest for an hour between different exercises. Interestingly, he would superset every set of any exercise with a set of dumbbell or barbell pullovers. He stressed the importance of this.
That’s really interesting! I once read that he would set up two squat stands with bars at the opposite ends of a little field outside his house. He’d do one or two reps of squats then slowly saunter over to the other side, rest some more, then do a couple reps of shoulder press with the bar at that end. He’d repeat all afternoon, just going back and forth, for some three or four hours.
iam doing 2-3 min for isolations and 3-5 for not so hard compounds like lat pulldown incline db presses etc in the higher rep range but for squats deadlifts ohp etc i do lower reps and rest 5-10 min
I've always felt good resting 3-4 mins with any of my compound presses. Everything else anywhere from 1-2 mins.
Must be a correlation with how much weight and how much rest, if you’re deadlifting 800 I’m sure you’re nervous system needs more rest
@@frigidszn7510yea but let's be honest very few average guys are going to be doing that
The most intelligent strong man on tour right now …. That’s why he will keep on winning 🥇
The most rest I’ll take is around 5 minutes for my top set.
I feel like after more than that the weight actually feels heavier than if I would have gone a little sooner. Like my body is cooling down too much before the next set
Exactly my thought
Must be a correlation with how much weight and how much rest, if you’re deadlifting 800 I’m sure you’re nervous system needs more rest
thats the nice way to put it i always wanna tell ppl your just not strong enogh to need to rest for 20 minutes becuase ur not killing ur cns with the weight ur lifting for very long but never do becuase i dont wanna be rude but ill just coppy ur commet@@miker20 thank u bro
Thank you for speaking more about the nervous system. I remember one time I was at the gym with my friend and my nervous system shut down. I couldn't lift anymore, energy was super low. Great advices here, keep them coming Mitch ! 👍
By the way, that rebound almost hit your head (7:00) 😵Better be safe than sorry 😉
Every video he has log in, it looks like like he is going to knock himself out with that bounce.
My longest workout day (Friday) would be 7 hours long if I did that lmao. Interesting science behind it though! Always glad to learn new stuff.
Could you please do a video on your log clean and press?
I saw the clip from the crossfit video you did and would like to hear more in depth regarding the hand placement.
Thank you!
it would be interesting to see a video on you trying running again - maybe see how fast you could run a mile these days
What do you think about Rest-Pause sets like DC training for HYPERTROPHY vs straight sets of 5-8 reps with 5 mins of rest in between? Rest-Pause Example: Repeating the same weight for 3 failure points, taking 10-15 breathes (30 secs) in between each failure point. e.g: 100 x 8-10 reps. (10-15 deep breathes). 100 x 4-5. (10-15 deep breathes). 100 x 2-3. Then progressive overload next time either via reps or weight.
Kettlebells are on way on the lighter side, it's not strongman stuff, but I've been increasing my rest times as I go up in weight. At first I felt somewhat "guilty" about longer wait times, but I'm hearing more and more advice supporting longer rest times especially from strongman, powerlifting and bodybuilding coaches. Some people go as far as saying that you shouldn't even track your rest times. As I get stronger, I'm trying to be more mindful about how I feel and less about how much time has passed from the last set and I don't mind taking longer pauses toward the end of my workout if that allows me to hit my work capacity with good form.
Generally the best advice is lift when your ready. If you're just focused on performance than lift when you're ready to perform again. If you're focused on hypertrophy then lift when you're ready to repeat that set again. Regardless, lift when your ready.
20 min rest times make sense for a man dead lifting 450kg but if you're deadlifting sub 300 then likely you're probably ready to lift in less than 20 min (or at least hopefully your cardio isn't so bad you need 20 min between sets of 240kg deads)
You see this a lot with high level sprinters resting 15-30 minutes between 100M sprints,reasons being; 1. They are capable of exhausting themselves more than anyone else can by sprinting 2. Because training less than 99.9% of what they are capable of is a huge detriment so they need to make sure they are fully recharged every time. Now that does mean they don't do intervals and regular conditions in the off season.
Track cycling sprinters too. They'll warm up, do a 10-15s max effort, and then cool down. That will take 15 to 20 minutes all up. Do that 3 times and it's an entire training session.
Message received; expect results. Thanks mate. :)
Glad to hear, that my 2h workout for 18 sets is not over exaggerated xD
Muscle building is not a topic I'm well versed in, but I'd think 2 min between sets would be a good compromise for building strength and muscle, for most beginner to intermediate lifters. Goals may very, but if your main goal is getting stronger and possibly adding muscle, thats likely a good target, (that being said if you are doing squats ... 2 min may still feel like cardio maybe increase the rest time for those, maybe deadlift, cleans, snatches, and similar total body lifts).
LOVE IT
You do realise you’re not the worlds strongest man. You’re the worlds most optimising man. I respect that.
I do like 12-14 sets - including warm up sets - of bench/dead/squat with 5-20 min rest in between. I do 1-5 reps but the volume/workload is like 5.000 - 10.000 lbs in total. But in the end I think I can "escape" everything lol not only bc I am drunk rn.
Going for a one rep PR tomorrow dead lift, one that I have failed 4 times now, I will test this give a 15 minute rest after doing one set of warm up and one 70% set before doing my one rep max.
Did you PR?
try screaming and getting as hyped as possilbe its gets ur adrenlin pumping i failed a pr once took a break starting screaming and got 10kg passed for a pr
Sadly no, it lifted from the ground, but it was a bad day, my 80% max was more like 90% max, so yeah an other time when I have recovered more from a "cold"@@cobalt5421
I have done that in the past, once I have fully recovered in a few days I will try again.@@frigidszn7510
Mitch (or somebody that knows it) you talked about needing more rest when load goes through the spine and you mentioned ohp ... how does this apply to a seated dumbbell overhead press?
Could you do non-maximal accessory work between max effort sets? So work the muscle endurance or hypertrophy between big lifts? Would that give the nervous system enough rest? Standing around for 15min seems like a waste of time.
Great info, unfortunately I have only 30 to 45 Minutes for training usually.
We need a Dr. Mike reaction video to this lol @RenaissancePeriodization
Most people dont lift heavy enough or close enough to failure to need the long rests. When I do compound lifts like weighted pull ups after a set I do a drop set body weight and then I cannot even think about starting another set for about 8 mins.
Do you have any thoughts on training for arm and forearm strength? Elbow flexion, pronation, supination, wrist flexion, wrist rise and chop, grip strength etc? I can only imagine these muscles would have different recovery periods etc. Thanks!
Mitchell is a Strongman, better to ask an Armwrestler about this because they specialize in hitting those things.
Is there a 'better hour' to train? Does it make a difference for those who go at the mornings vs evenings? If you go late at night after you ate most of your calories is it different to going at the morning fasted? A video about these details sounds cool
Norwegian 4x4s tell us that intensity/rest intervals also help endurance (as opposed to no rest times)
What Mitchell says might be out of the norm but correct to a certain extent. In season, training with 1-3 reps per set, which is maximal effort, it just makes sense to give your CNS and your lungs adequate time to rest. Even if it is 15-25'. Excercises like heavy sled pulls for example where you need to show both aerobic and anaerobic capacity, need at least 5-10' of rest in between sets.
But, if you are working submaximal, lets say 5-8 reps for example, I would consider 20' of rest too much for two reasons. You get cold. Cold means prone to injuries, especially when working deadlifts and squats. Also, your CNS might be resting but your mind is getting defocused and you lose your rhythm/technique while going for these heavy reps. That's why the sweet spot for these reps is 3-5' in terms of rest.
My problem with this is, that I start to cool down too much.
If I'm going heavy on deadlift or bench and I really can't hold off longer than 10min :/
I go 2-3 min, basically my goal is to be able to do 5-7 6-8 reps in 5-7 sets on heavy load without diminishing.. then I’ll try to “overload” the muscle by taking some weight off and doing something 12-15 reps for few sets. That’s for bench though, I don’t do the high reps when I do squat or deadlift, I’ll do some other workouts like leg extensions or press tbar rows etc
high rep squats blew my legs up more then anything else its epic
Lactate doesn’t cause the burn. If anything it reduces the burn even. Also lactate is not produced in absence of oxygen it does not need it but there’s plenty of oxygen available.
I take 2-3 minutes for isolation type work depending on the muscle group (3 minutes for bigger muscles, 2 for smaller) and at the very least, 5 minutes for big compound movements and even longer if it's really heavy to let my CNS get some rest.
I learned very early on just through my own evaluation of my training results that shorter rest periods weren't effective at building muscle and strength. It went against all the bro-science at the time that longer rest periods would kill your gains, but I always got better gains when taking longer rest periods. So I stuck with it and got laughed at by some of the guys in the gym. Once I was outlifting them, the steroid rumors started and that's when I knew I was doing something right lol.
You have the perfect "Aerobic-Fitness-Mustache" though.
How do you keep warm on such long rest times ? I have seen the advice of doing something very light like pushups but is there something better ?
I just go when I feel ready, which is always far longer on the big compound lifts.
So what does your workout look like? How many sets are you doing when training like this?
If i waited 15 minutes I feel not warm anymore and my joints seem stiff . I am 54 but still want to hit 500lb plus squats. I will actually time my rest better and see how it goes.
for me resting too long can sometimes make my adrenaline burn up so i often like to go faster
I rest 5-8 min on my strength workouts. I am employed in a gym so I can do long workouts but for a normal person training the way I does is not going to be realistic. Workouts takes to long. With warm up Im 2 hour+ in the gym. Guess you could cut away lots of exercises but still going to take a good while to finish.
I knew my long rests were correct....I thought it was just due to old age but it turns out I'm elite in my training.
Thanks for the information ❤
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Good stuff! I remember doing mile time trials straight into a series of fast 800's when I did track competitively. Coach would give us 5 minutes after the mile, and while breathing and muscular fatigue felt almost normal, the 800's even a bit slower than mile pace were always a huge struggle. Letting the nervous system recover is important!
I used to rest 15 minutes between sets. And my workouts would last 3 hours. But now I work and I can't rest as long cause I don't have enough time
Aha, did a 5 rep max in deads and then went back like 3 min later a barely did one, wondered what the hell was wrong.
What about splitting sets between a morning and afternoon session?
Been playing around with a crazy high frequency and volume but splitting it in half for a morning and evening session.
Haven't seen anyone talk about splitting the same exercise (keeping same rep/set scheme) into more than one session a day to increase total volume.
No idea if this is stupid or not, figure somebody else has probably tried it before though.
Some bodybuilders have two sessions a day, because they simply can't do it in a single session. I don't see why it shouldn't work.
Many people do this if they can recover enough. Most of those people are on steroids tho….
Mitch in the Dragon's Lair? Does this mean there's a Dr. Mike training video coming soon??
I was at the dragons lair back in June 💪💪
I have a hard time waiting 20 seconds between sets. I prefer to do two different exercises that work different muscles at the same time and just alternate between them. I haven't got all day. And I like working cardio at the same time. I know I'm not maximizing size or strength but I'm plenty strong and I'm only exercising for health.
I go when I’m ready. When I’ve caught my breath. I don’t time it but probably between 2 and 5 minutes.
Supersets are the way. Superset 2, 3, 4 exercises (whatever is within your work capacity) and grab 2 minutes of true rest in between and each muscle group is getting plenty of rest. You’ll pack in quality volume in reasonable-length workouts.
The only reason to rest 2-3 min is because you are in the gym with nothing else to do and don't want to waste your life waiting. Do curls and tri extensions at home with 5-10 min rest while you watch a movie/read a book and watch your arms blow up, trust me I am the science.
I don't disagree. I work out at home and most times work at home, so I can do a set, do some work, then do the next set. Curls and extensions I usually take a couple of minutes, but bench and squat is usually 5 to 10, or even a bit more if I'm maxing.
Or you’re trying to actually get better and be stronger
One good reason (not addressed in this video) is to stay warm.
@@peterleggatt3642 I think it's very individualized, but a valid point to consider. I've never been into much warmup or stretching or things like that myself. I work out first thing in the morning, so I do some activation worker a couple of minutes and then some ramp up sets to get the CNS primed, then go at it. If I am delayed between sets more than like a half hour, I'll throw in an extra medium weight set just to make sure everything is still firing correctly and for confidence, especially if I'm doing heavy singles. I think a lot of it is just what you are used to, really.
😂 you've never trained that hard if you have this opinion
What if i do back while waiting for arms ect?
A clear difference between elite strength training & everything else.
I virtually have no rest at all.. just the time it takes me to change the weight… but I’m not interested in strength
Normally. A kind person who grew 50-inch arms using light weights would have one ounce of appreciation. DBR zoooom
if its bench i rest 3 mins or so between sets, if its squats its about 3 months between each set