HOW LONG SHOULD YOU REST Between Sets? | Faster Muscle Growth (Don't Waste Time!)

[@TheRealGuywithoutaMustache]

Your channel is blowing up, my friend. Congrats on hitting 600!!

[@DrSwole]

Just Some Guy without a Mustache thanks man! We’re getting somewhere!

[@TheRealGuywithoutaMustache]

Ask Dr. Swole Glad to be part of the OG 150+ subs

[@DrSwole]

Just Some Guy without a Mustache OG crew 👊🏼

[@Grayzful]

Very nice job putting this together! You are looking amazing keep it up

[@DrSwole]

Cody Camp thanks man! Appreciate the feedback 🙌🏼

[@jbrowsingj]

great video yet again!

[@DrSwole]

jbrowsingj thanks for the support! The comments are really encouraging

[@emilianosantana2010]

Thanks for sharing this. Nice job.

[@DrSwole]

Emiliano Santana thanks! Appreciate the comment

[@DrSwole]

*EDIT* at 0:23, I'm saying "between 30 seconds and 5 minutes" not "3 seconds" Check out my FREE 3 days per week training program here kzbin.info/www/bejne/qabJlnSYo9-MaMU

[@johnj9267]

Very good tutorial..."science-based" :)

[@DrSwole]

John J thanks man! Appreciate it

[@robmac8223]

+John J/ as versus "bro-science"? Amen!

[@DrSwole]

Rob Mac just trying to give recommendations within the evidence we have!

[@geoffreyivie9885]

Thank you!

[@DrSwole]

👌🏼

[@vaughanstarr3725]

For myself it really helps to think of effective reps. Once I look at it through that lens it becomes obvious that the more sets I do, the more effective reps I perform. For the longest time I kept the sets static and either sought to progress reps or weight. And I would progress. But that progress never gave me more effective reps. If I increased my reps from 4 X 10 to 4 X 15 I was still doing the exact same number of effective reps. However, if I go from 4 X 10 to 6 X 10 (to failure for the purposes of illustration) then I have added 10 more effective reps.

[@DrSwole]

I wouldn’t say the number of effective reps is exactly the same between 4x10 and 15 but yes there is a difference between those setups

[@vaughanstarr3725]

@@DrSwole I am going by the rough estimate of 5 reps away from failure or less being the most effective. Perhaps I am viewing it wrong, but for myself the more sets argument is an argument for more effective reps. For that reason I pick a weight, stay between 5 and 1 RIR, and knock out a whole bunch of sets, adding to the total each week by increasing both reps and sets until such time as I can't best my previous outing, then it is time to allow for fatigue to dissipate and then start the whole process again with a heavier weight.

[@magnusz6034]

Good video. How about metabolite training? Do you think it would be beneficial to restrict rest times for chest, for example, to 1-2 minutes?

[@DrSwole]

gamblerorc3 great question! Metabolite training isn’t fully supported by the research we have right now. If you’re going to do it you’d use special techniques like high rep sets (15-30), drop sets, or blood flow restriction. My stance is that the goal of the majority of training should be to accumulate more volume. If you can keep performance up with 1-2 min rest that’s great

[@magnusz6034]

@@DrSwole For the vast majority of my sets i rest basically the amount of time you recommend in this video. It was just a speculative, theoretical question. I only do a few sets of metabolite work at the last 1-3 mesocycles of a training block, and I know it is at best only proposed to be a mechanism at this point.

[@DrSwole]

gamblerorc3 yep sounds like you have a really good approach! You’re definitely keeping up with the hard core science-based crowd ahah. I think there is might be a theoretical benefit but we just don’t know enough

[@magnusz6034]

@@DrSwole Yeah, I agree.

[@DrSwole]

gamblerorc3 👌🏼

[@MichaelOhngren]

Yo, whatsap! I missed 8 sets of chest today due to time restrictions. Can I do those 8 sets tomorrow but have 2 days of rest between for chest instead of 3 days?

[@DrSwole]

You can just be careful about intensity

[@morpher728]

First problem i have is that your exchanging the words hypertrophy and volume but theyre two different things. The goal is hypertrophy not volume! The way you were talking about efficency is unclear also just because youre less time in the gym it does not mean your being efficient it means youre spending less time, which are two different things.

[@morpher728]

I saw another thing around 2:05 and 2:30, adding sets is wasting time and you wont get the same quality in your reps or sets, GO HARD even if you can only put in 2 sets thats fine if you make sure you cannot do another rep even if i offer you a billion dollars you will ensure that you are putting youre muscles in an optimal hypertrophic state, and you know what that means! GAINZ(ofcourse if youre resting in the appropreiate way and have the energy needed you get from food to know that youre exertion was maximum, aswell as all the other nutrients your body needs to create muscle and remain in homeostasis so you dont sacrifice any gains)

[@morpher728]

Alright i went deeper in the video and youre recomendations are fundementally correct, but the packaging and explanations were not that great or very acientifically correct as anexampme when you were talking about when changing the amount time in youre rest between sets didnt change the hypertrophy or as i like to say effieciency

[@DrSwole]

Morpher thank you for the feedback! Good points. What I’m saying is that extremely short rest periods like

[@morpher728]

I still liked youre video however i would like to give some advice, dont think to much about how excited you sound when talking or how entertaining you are just make sure youre voice isnt flat and you add vibrance and a little emotion in it, dont force it just talk

[@DrSwole]

@@morpher728 I agree that it's really important to have good performance on your sets. Proximity to failure is contentious, however. People have success with low volume, high intensity training but also with high volume, lower intensity training. There isn't enough research to definitively say how much failure work is best but I'd say it depends on the person