How Long to REST for Muscle Hypertrophy? (Science-Based, Ft. Dr. Swole!)

How long to rest between sets to optimize muscle growth? Is there an ideal rest duration, or would any rest work the same?
In this video, we take a deep dive into the science of rest intervals! In addition to science, we'll see practical recommendations on how to deal with your rests by a Pro Natural Bodybuilder who is this episode's special guest.
Hit the link below for more videos like this:
bit.ly/3SIwH4o
References:
pubmed.ncbi.nlm.nih.gov/26605...
pubmed.ncbi.nlm.nih.gov/35622...
pubmed.ncbi.nlm.nih.gov/19077...
pubmed.ncbi.nlm.nih.gov/27984...
pubmed.ncbi.nlm.nih.gov/28032...
pubmed.ncbi.nlm.nih.gov/28532...
pubmed.ncbi.nlm.nih.gov/28474...
pubmed.ncbi.nlm.nih.gov/28641...

[@DrSwole]

Thanks for having me on man 👊🏼

[@gonkula]

This is excellent Coach Yiannis. I was discussing rest intervals with my gym buddy, he rests a lot less than myself, but he has above average aerobic capacity, unlike I. I appreciate the recommendation summary at the end, it's a nice template and provides clear and uncomplicated guidance for lifters!

[@francis5518]

Very clear! Once again...

[@YiannisChristoulas]

Thank you! 🙏

[@Kordy232]

Hi Coach, great video and insights Are there any studies related to assessing results of supersets vs resting separately without combining exercises? Question is more related to the aerobic capacity being affected as well by the rest interval even between different muscle groups, its the same cardiovascular system catering all at the end for recovery.

[@PsDani]

I must say Dr. Swole is a great name for a pro bodybuilder

[@dixxeasy6485]

Hello Yiannis, is it possible for you to do a training session (follow along with the new method that you presented) for the front split? Because I have some doubts, and I would like you to explain it more thoroughly, and with times and frequencies. Thanksss

[@sasjadevries]

So I always hated running at school, and still wasn't a fan of running after school, but after I've seen your running video I decided to go run for a little bit every day. However I picked one fixed intensity, and tried to increase the distance every day; I just found that to be way more pleasant than running a fixed duration at a low intensity. Every day I just stopped as soon as fatigue started kicking in, and didn't push myself beyond my limits; however I noticed a big increase in endurance within a month.

[@YiannisChristoulas]

This is exactly what I’m talking I’m about. If you learn to manage the intensity of running exactly as you would do with weights it becomes a lot more pleasant. Congrats my friend!

[@pqsnet]

I think it all comes down to the intensity of when executing the exercise (the actual execution, not including rest) The higher intensity the longer rest needed. And NOTE, intensity doesnt nessessairly mean fast execution.

[@timoborri298]

I always thought it is more about the intensity, than the excercise. 1-3ish reps 3+ minutes. 4-8 reps, 2+ minutes 8+reps 90 seconds. 15+ reps, as soon as you caught your breath.

[@YiannisChristoulas]

Will you work with 1-3 reps on the bicep curls? And even doing so will it take you out of breath?

[@Doing_Time]

I wonder if the bigger issue than the number of muscles involved isn't the total amount of energy expended per unit time.

[@cydu]

Hey sir, I am currently training 2.5 hours a day 1 hour strength 45 minutes cardio and intervals such as assault bike. 45 minutes techniques side of things. Currently I am training 5-6 days a week, but I am worried that I am overloading myself. So I was wondering how many days a week/month I should rest. I also have a big tournament in July. And was wondering how I can gradually increase my intensity and duration without overtraining and injuring myself. Thanks :)

[@GUITARTIME2024]

Overtraining

[@stevethea5250]

need timestmaps

[@GUITARTIME2024]

Dont superset heavier stuff. Your body needs the 2-4 munutes reset.

[@spyross2391]

Super sets. And you never waste time. For example bench press and calf raises, squats and biceps curls, pullups and situps. I never rest like just sitting doing nothing. I just combine 2-3 exercises and resting while walking from one exercise to the other. You can even do warm up sets of the following exersise, if you dont want to do working sets of two different exersises a the same time.

[@YiannisChristoulas]

Good advice 👌 it has some problems as the intensity of the program increases but it’s definitely a nice way to manage your time for hypertrophy and beginners

[@ivander5098]

I feel like my cardiovascular fatigue is too high for supersets since I mostly do 0 RIR sets (for my accessories) but I've tried them with less intensity and it cut my gym time by a lot. Great when I have class in like an hour or something lol