How Much Should You Rest Between Sets to Build Muscle? (Science Explained)

In this video, Milo covers the science of how long to rest between sets to maximise muscle growth. Are short rest times best for hypertrophy due to hormonal release, or are long rest times superior?
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References:
journals.physiology.org/doi/f...
pubmed.ncbi.nlm.nih.gov/25047...
pubmed.ncbi.nlm.nih.gov/28641...
journals.lww.com/nsca-jscr/Fu...
pubmed.ncbi.nlm.nih.gov/16095...
pubmed.ncbi.nlm.nih.gov/28032...
www.ncbi.nlm.nih.gov/pmc/arti...
link.springer.com/article/10....
pubmed.ncbi.nlm.nih.gov/24714...
journal.iusca.org/index.php/J...
www.borgefagerli.com/myo-reps...
#resttime #hypertrophy #scienceexplained
"How Much Should You Rest Between Sets to Build Muscle? (Science Explained)"

[@FuturesInPastTense]

I just want to take a moment to appreciate all of the actual science behind lifting that we have access to today. When I first started on this journey back in the late 90s most of the knowledge out there was hearsay at best.

[@Ask-Ali]

100%. As an aside, I think too many people are brushing off science because of this weird expectation of trying to be macho/bro and to always be doing the hardest thing (ex: deadlifts or bust, full ROM only bc LPs are for losers). I think keeping an open mind is always best and at the end of the day we all share the similar goal of just trying to get yolked and it’s great to see this field and industry continue to grow.

[@gerym341]

Thank you for another great video, Doctor

[@cameront3596]

Thank you for the in-depth breakdown.

[@MrJZNICA]

It’s a shame that they don’t have any studies for people who do closer to 6-8 minutes rest times. When I do my heavy day once a week I do 6-8 minutes between squat sets, but I’m doing close to 85-90% 1RM

[@micker9830]

I always rested enough between sets, so that I wasn't still fatigued on my next set. Usually 3-5mins between, depending on how heavy I was lifting. Almost always go to failure or close to it on each set. I don't do many sets. Always got excellent results.

[@user-ie4wi1mz8b]

Thanks

[@FTCRW]

Hey, I actually never considered the volume aspect in this comparison of SI vs LI, and the results are unexpected. Thanks for the video, it was very useful

[@josephchoi1603]

Can multiple session inbetween days count as an elongated rest time interval. Ive been doing short burst of intense sets spread throughout the day instead of doing my exercises in one full session. I think it works well if you have the ability.

[@ryancohen2715]

Can you make another video on rest times for strength? I think most people care about both.

[@willsmith3202]

Yes doctor 👨‍⚕️ so I have a question do you still stand by your other video you made about rest times on your page ? If no then what would you suggest now ?

[@XanEli1]

I don't understand why in the study involving myo reps that they treated the myo rep SETS as multiple sets, it's like, you're resting for 5 seconds or so. It's fucking incredible that myo rep sets were comparable to resting for minutes and doing another full set. Myo rep sets ought be treated as a drop set or forced reps, or full rom -> lengthened partials to failure set. It's not fair to compare them against multiple straight sets lol.

[@WILD__THINGS]

So no mention of how the exercise and load plays in? If I'm doing a set of 20 reps of dumbell laterals with the 25s, I can be ready to go again within 30 seconds. If I'm doing a set of 20 reps of squat with 3 plates, I need at least 3 minutes. If I take 3 minutes rest with the laterals, I lose the burn. If I take 30 seconds on the squat, I'm maybe getting 3 reps. In both instances, I would be reducing my potential for hypertrophy.

[@dieandgoaway]

What do you think about menno henselamns hypertrophy model? Can we get a discussion on this so we can polish the model or can you propose a better model?

[@ozzy6162]

I presume that each study used the same intensity (failure etc.) for each set in their comparisons. I do know that the intensity of a set affects the rest time required due to the time needed to replenish ATP. Even this rest time can change with the age of the lifter since ATP replenishment takes longer the older you get (so set intensity & age affect ATP replenishment time).

[@georgesarreas5509]

Wouldnt short rest times, more sets, higher reps have some possible long term value (in theory only i know there is no evidence) for increased blood flow /work capacity of given muscle?

[@jimmyrace1258]

There would have to be other benefits such as muscle endurance and fitness. Also spending a lot less time in the gym has life benefits 😂

[@Ask-Ali]

Given that, would you recommend to not time your rest periods and just go again based on when you’re ready and think you can perform similarly on a set per set basis?

[@strongerbyscience]

Correct! That's exactly my approach.

[@Shvabicu]

It's absolutely the best approach

[@meeerdock]

How about doing exercise for different muscle group as you resting from the first muscle group?

[@slowmotionradio6015]

This is called supersetting and it works until you're doing things like deadlifts supersetted with Bulgarian split squats. Aerobic capacity can be a limiting factor when supersetting heavy or compound exercises. Plus as you get tired, form, focus, and effort deteriorate, decreasing the effectiveness of the lifts. Supersetting is really only for accessory movements.

[@meeerdock]

@@slowmotionradio6015 so the only limiting factor of the supersetting in the context of the video above is the aerobic capacity and as effected by exercise intensity? Or independent of the aerobic capacity/exercise intensity ,there is also systemic fatique build up that influences optimal muscle hypertrophy?

[@slowmotionradio6015]

@@meeerdock I can't answer that with any evidence, but my experience is that smaller muscle groups and isolation exercises can usually be supersetted without damaging the quality of the rest of the training. I don't think the other pathways are of much concern.

[@jimmyrace1258]

Basically if you have an hour to train 1 min rest or if you have 2 hours 3ish mins. I’d rather get it done faster and get fitter along with it

[@RaySmith1662]

My Cardio Doctor said "Follow Your Heart, because Heart it's a muscle too!!!... 😇😇🖤

[@rafael_ellanios2708]

4 myo reps mach sets with 3+ min of rest Its the same with how many regular sets of 3 min rest ?

[@mirceamurgu]

Good question. What about 2 MYO Reps sets ? load to failure 10 seconds rest , 3 reps , 10 seconds rest , 3 reps , 10 seconds reps and failure at 2 reps . After 3 minute of rest repeat

[@rafael_ellanios2708]

@@mirceamurgu if i hit 10 reps in the first set I must do 10 reps in the other 3 sets Maybe like 6+4 5+3+2 something like that

[@michaele.strasser9641]

What I prefer doesn't give me the best results. I prefer short over long rests without endless time to finish an exercise. Nevertheless I had to change this to find a balance. I increased the time between sets, I reduced the number of exercises (less time for a session) and I try as much antagonistic exercise combinations as possible. I.e. my rest time between sets of bench press changed from 2 minutes to 4 minutes plus another exercise in between. Welcome side effect, I don't feel like shit for the rest of the day after a session. But without enough gathered data in your log files you will never know.

[@gerym341]

One could also try not overlapping supersets, not only antagonistic ones. Gives a wider spectrum of options for supersetting

[@michaele.strasser9641]

@@gerym341 Could you give me an example please?

[@gokukakarot1855]

For the algorithm

[@josephmoore977]

Great video. I would think that taking shorter rests and increasing sets would subsequently increase overall local and systemic fatigue. Personally, I've had to time my rest because I have a tendency to jump back in before I'm fully recovered. Psychologically, I was ready but physiologically, I needed more time.

[@teavana444]

They should do a study with resting times by average resting heart rates with trained lifters. Give them the same 5x5 at 72.5% and see how long they voluntarily rest between sets. Also you are going to need to check the humidity in the room. My gym has rooms that have wild swings in humidity and it really messes with my resting times. Oh yeah, make sure they all have similar dots, too.

[@shaunzero]

This is a bit surprising for me to hear. Why would shorter rest cause less hypertrophy when sets are equal, considering "total hard sets" is generally considered much more correlated with hypertrophy than volume load is? What is happening with subsequent sets with the lower rest times? Isn't the muscle not still being taken near failure (presumably even faster due to fatigue from a previous set)? Why does this seem to suggest volume load > total hard sets for hypertrophy?

[@timk8258]

I think the key is that it’s volume load at the same intensity, not just inflating that metric via high rep sets with a light weight. Certainly seems intuitive that given the same weight, more reps would equal more stimulus.

[@shaunzero]

@@timk8258 but on the flip side, the only reason you get less reps with shorter rest is not a reduction in intensity but because the muscle is hitting failure sooner, which has recently been considered the main driver of hypertrophy.

[@andrep2263]

I believe it's due to fatigue mechanisms interfering with motor unit recruitment, making each set less effective than the one previous. This always happens to some degree but it's exacerbated when rest times are low.

[@convid1941]

I'm in my sixth year in the gym and for the first 2.5 years or so I followed the advice you see everywhere of resting at least 3 mins between sets blah blah blah and while I got stronger I did not even look like I went to the gym. It wasn't until I tried very short rests between sets that I was able to put on muscle and see changes in my physique... I am only interested in hypertrophy (building muscle) .... Compound movements = 1 minute rest (If you need more rest than this you're using too much weight) Machines = 10-30 sec rest Lots of drop sets and rest/pause/forced reps...Every set is to failure... I personally found that doing a set and then sitting on your phone for a few minutes like 99% of people in the gym will get you nowhere....

[@haiguyse]

Are you Sure about that? Because IT got me gains. Granted, I lift heavy.

[@convid1941]

@@haiguyse I start heavy and drop weight every set with 1minute rest between each set for compounds and 10-30 sec rest for machines, dumbells, cables. This is how I do all my training and I've seen the best aesthetic results since adopting this style....

[@haiguyse]

@@convid1941 Have you played with myoreps? It gave me results but can only really do that style effectively on isolation and smaller compounds. It is just too hard and leads to form breakdown on large compounds.

[@michelbeaudet2605]

3 minute rest but…….superset????? I’m very curious

[@user-ii7xc1ry3x]

Check Dr Milo's channel, he has a couple videos on supersets.

[@teavana444]

Maybe its the other way around. Maybe you should target certain rest times and make sure you are training hard enough to hit them. For example, I like to rest about 3 minutes and 30 seconds between sets. If the time goes down (with no other training variable changes like better cardio), then I increase the intensity in some way until I have to rest for 3 minutes and 30 seconds.

[@watsonkushmaster3067]

Greg, you got nearly 60k people ready to listen to 5-8 hours podcasts about bone density or fiber types or whatever and now this? You confuse the hell out of us with milos cookiecutter-clickaity-fast pace-simplistic videos...whats going on there? You want to be even more famous? Cmon we know that those long ass podcasts make millions of dollars each

[@strongerbyscience]

Back to your regularly programmed 6-hour volume podcasts soon -Milo

[@Ask-Ali]

This has to be bait. No way you think the pods make so much. Probably the opposite compared to MF or other revenue streams

[@greglnuckols]

>want to be more famous >hire people so I can actively move away from being the face of the brand Pick one In my perfect world, Milo and Pak absolutely crush it, I can completely remove myself from the spotlight, and everyone can forget I exist in the next few years. Also, we've always shared content of different depths. From articles on the website that are >20k words, to research spotlights that are sometimes

[@watsonkushmaster3067]

@@greglnuckols yeah man i was needlesly bitter in that comment...its just kind of big contrast

[@watsonkushmaster3067]

@@greglnuckols but i dont really think you can remove yourself now, you are one of the biggest authorities in this "field" right now

[@weich1q2w]

Why on earth we talking about fixed times? Rest until you catch your breath/fall to baseline heart rate and then add on 15-30 seconds onto that, then begin the set. This way you account for different levels of fitness between the groups

[@eddiegrant58]

You can track progress more accurately if you have fixed rest times, which many people like, especially those of us who are more orderly by nature.

[@Henrik_Holst]

why even consider heart rate that have zero connection with your muscle fatigue and how much amount new ATP that have been created? This is not cardio.

[@moses9647]

This doesn't account for low rep strength based work where cardio stress is low and you HR can recover in like 30 seconds but your muscles likely wouldn't be ready for maximal performance. Best is to pick a time that works for your goals and try to keep it consistent for the sake of tracking