Improve Your Ability To Recover BETWEEN SETS

[@sqeric48]

"Heaven forbid you get tired n the gym..." Ha!

[@SpeciaLisTxFTW]

Id suggest to NOT MOVE THE BARBELL at all. So you dont need to do anything and have more time

[@latsblaster]

This was actually fun at first glance!

[@jomercerlmt5727]

Kinda like playing golf--if the lower the score the better you do, why play at all?

[@johnnycto7576]

So, you are talking isometrics?

[@SeanMerrick]

Brother living in 3019 over here

[@SlipperyGoulet]

He made a new video recently where he says it’s ok to move the bar...just move the bar UNTAMED! 🤘

[@bmstylee]

Commercial gym dwellers? Man that hurts. I'm going to spend extra time between sets crying.

[@hamzab4433]

make sure to drink water after crying. need to keep yourself well hydrated between sets.

[@resellworld]

@wild bill Did you not learn anything from the video?! Spend *LESS* time between sets when you cry.

[@daytonasayswhat9333]

At least there's enough heat in there to not have to do extra warm up sets.

[@HackMasterBlaster]

Make sure you mop up your tears someone might slip

[@jc30005]

wild bill cry during your set

[@williamthomas4062]

"Heaven forbid you get tired in the gym" I want this on a shirt

[@therealforestelf]

I'm always happy when I found out I'm naturally following Alans advice without even knowing before he finally makes a video. feelsgoodman

[@gdambidextrous7721]

Yes... Thats why you rock Alan... i get really tired of hearing everyone tell me i need to do less... sometimes you just got to toughen up and, dare i say, work hard.

[@maxwellschmidt235]

Your body adapts to the demands you place on it. Get used to a shorter rest period, and you'll find yourself just as effective or more than letting yourself cool down too much

[@AwakendGainz]

preach brotherrr

[@masonburton7676]

lol true usually i rest for like 1 minute lol i'm in the gym to work not sit around

[@Silverginger]

I've made good progress using a Heart Rate monitor whilst lifting.I'll hit my next set when HR gets down to 90 bpm (this will vary person to person).As cardio improves,the time taken for the HR to drop reduces.If I'm feeling a little sick,the HR will take longer to drop to 90bpm.

[@semiephemeral9]

this strikes me as a good approach.

[@semiephemeral9]

@buffbeezer Garmin hard strap. They seem to be the most reliable. Hope that helps

[@Silverginger]

@buffbeezer Anything with a chest strap receiver.The wrist based devices are always 10-20 secs behind and constantly cutting out during lifting.

[@LiftOffLife]

@@Silverginger The new Fitbit Charge 3 is a great piece of kit, this wrist monitor is great. Its also waterproof so you can use it in the swimming pool.

[@garyhare4805]

Great idea.

[@mattjoe182]

We out here bodybuildin’

[@locobadger3376]

Gettin' SWOLE!

[@lastsonofkrypton3918]

Errybody wanna be a bodybuilder dont nobody wanna lift no heavvvy asssss weight…. I DO IT DOE!

[@its_james_fitness]

@@lastsonofkrypton3918 800lbs for 2....

[@lastsonofkrypton3918]

@@its_james_fitness ...and regrets not trying for 5 because he thinks he had it. A true freak of nature.

[@BigUriel]

​@@lastsonofkrypton3918 IIRC it was also after a bunch of sets of high rep leg extensions (high reps with the entire stack plus a 45 or two), and his previous sets working up to 800 were fairly high RPE, he did like 745x4 it wasn't singles from 500 until the 800. That's the thing about Ronnie, he was that strong but he trained like a bodybuilder, he did more sets of curls than squats, and he said several times he only put those weights on for the camera, his normal every day training was always like sets of 12. If he actually went on a powerlifting program who knows how strong he could have been.

[@mattdoherty2859]

The NSCA suggests 3 to 5 minutes of rest for strength. 60 to 90 seconds for hypertophy And 30 seconds for muscular endurance.

[@GeorgeLocke]

Recent research suggests that 60-90 seconds for hypertrophy is less than ideal on heavy, compound movements. www.lookgreatnaked.com/blog/what-is-the-ideal-rest-interval-for-muscle-growth-implications-from-our-recent-study/

[@AwakendGainz]

yeah, studies like that show the best case in an acute sense. The EPOC effect and adapting to a shorter rest period can help your body increase in enzymatic activity quickly

[@markkelton2132]

That’s old and outdated data. Newer research suggests that 3 or so minutes of rest is better for all of them

[@iFr0stBiiTe]

I'm so glad I'm not the only one who does 95# for squat warm ups

[@grotescoguru]

Ego check when Alan still does it and I have kinda started not to

[@tommywho924]

You arn't alone friend. 135 feels like a truck if I just start with it.

[@joseph6254]

Shit I start with nothing without shoes then with shoes lol then bar then 95. FML.

[@cyphercoll]

it honestly depends on a lot of factors. Not only your 1RM but your squat form. If squatting doesn't come easy/natural to you and you have to really think about positioning imo it's a waste of time to warm up with weight that you don't even feel and can't set up to. I don't do 45, but I do 135lbs for a couple of sets.

[@seanmcgee9731]

i warm up with air squats then the bar then all the way up. its the proper way doesn't matter if you squat 800

[@dezukaful]

UNTAMEEDDD REST

[@AwakendGainz]

haha untamed potential

[@NRRLavallee]

I totally agree. I've been running BBM templates for about a year and have been using a timer between sets to get in and get done. I've been able to keep most of my sessions below an hour (including heavy volume/hypertophy periods). Anything below a @7 is

[@meesumnaqui7930]

Thanks Alan love and respect from India

[@GG-kp1hb]

"We out here bodybuilding" I love you

[@Chris88895]

It might suck to abide by strict, timed rest periods between sets but you always feel better wrapping up a workout in a decent time as opposed to dragging it out due to feeling tired between sets.

[@smkibler]

@4:07 the dog has ultimate confidence that Alan gets the lift...let me just lay my head right in the path of destruction

[@mrrizz0]

I work out before work (laborer) and this morning I shortened my rest period so I can get to work on time and did squats bench and dead lifts in 50 minutes. Thanks for reading

[@chrishomer]

Hey Alan I was recommended to watch your channel recently. Love the content buddy. Subscribed

[@dk-lifter3782]

Love that you are back Allan. Thanks

[@philippc]

"New year, new you!" That smug look, I almost covered my entire keyboard in oatmeal.

[@sergiotl7378]

Finally a video with no clickbait! Congrats.

[@SKG0]

*athlete is concerned about being tiiiiired* Coach: “...I don’t care, you’ll get used to it.” 🤣

[@AG_HP7]

Yuuuuup, thing is...my body felt like toring apart, and you know what ? I loved it !

[@Veteran_Influencers]

Let them know allan

[@christianbolt5761]

Having a clock with a second hand helps, or count off in your head. It helps you from being distracted or losing track of time.

[@AwakendGainz]

or read one page of a book after a set then go back to lifting ! get it down to 30 seconds!

[@uknowwho214]

Very informative video bro. Me and my buddy are on the bridge rn and we're usually in the gym for 2.5-3 hours. But we're deployed so not much to do after work lol. But feels good to get to bed and sleep earlier lol.

[@MAScreech]

I don’t understand why people give dislikes...this is entertainment lol. And that beard is beautiful.

[@TheCompanyO]

I'd like this for "heaven forbid you should get tired in the gym" alone

[@miladhomayoun9924]

Hells yeah. We out here bodybuildin’

[@CasaBonita1018]

Really enjoyed that lackluster kazoo in the "new year, new you" bit

[@larsve4297]

Followed this advice for 5 weeks and can notice now that it pays off !

[@kamo7293]

5:43 damn got called out. I do 5,3,2,1 recurring.

[@AwakendGainz]

ALAN you are HE-MAN, you have the untamed POWER!!

[@TroySmith30]

I LOL'd at the nocebo flashes. good stuff

[@josephpociask1756]

Hey Alan, love your videos! I am only typing this to spread accurate information and hopefully improve anyone's understanding of training, but 405x6@ 8RPE actually does not give the same effects as 385x6@ 8RPE. (Not that this makes me an all-knowing expert, but I have a bachelor's in exercise science and am studying to be a certified strength and conditioning specialist; the following information comes from the book NSCA Essentials of Strength and Conditioning Ed 4). Since 405 is obviously heavier, it is going to recruit more large motor units (neuron + muscle(s) it innervates) with higher activation thresholds. In other words, there are certain motor units that require a stronger stimulus (more weight) in order for them to activate. If one is training for power/speed adaptations or for maximal strength, it is essential to train those higher threshold motor units for optimal neuromuscular adaptations (increased strength/power/speed). This can only be achieved by increasing the stimulus, not perceived stimulus, thus making adequate rest essential for optimal adaptations. RPE doesn't take the entire picture into consideration if proper rest in between sets isn't given. It takes about 3-5 minutes for ATP to be restored in muscles which, as you may know is the energy substrate that drives muscular contraction, so training before this is restored is going to give a false sense of a greater RPE because the energy simply isn't there, not because that weight is actually that intense. 3 minutes rest is definitely on the high side for most as we don't all have that much time to dedicate to training as you acknowledged, so it doesn't need to be followed exactly, but for those that are competing in any sport or want maximal strength and/or speed/power gains it is important to note. When training for Hypertrophy (8-12 Reps), studies tend to show that 30-90 seconds appear to create optimal adaptations, seemingly due to greater acute levels of growth hormone during such workouts. For lifts that are 90-100 percent intensity (90-100% of 1 Repetition Maximum), one will want to rest for about 5-8 minutes in between sets as it typically takes about 8 minutes for Creatine Phosphate to be fully restored, which is an energy source that is a large limiting factor in maximal effort lifts (1-2RM). This is important for those training 1RM on any type of lift. On a different note, it is also going to produce a different hormonal response as well as target a different energy system, which are both also intensity dependent and cause different adaptations to both the muscles as well as specific energy systems. Of course, this info is only important for someone that wants to fully optimize gains, not necessarily important for someone that doesn't care to put the effort into efficiently lifting and staying on schedule.

[@josephpociask1756]

I just continued watching the vid after you cut to a further clarification 😂 I'm gonna leave this up anyways for anyone interested.

[@tehArgento]

That intro literally explained every problem hahaha

[@Arsjonisteman]

We out here bodybuilding!

[@matthewmeyer49]

It’s like Alan read my mind with this video

[@FitGranticus]

I've been just timing my rest periods and trying really hard not to die

[@bullbou7003]

Are you still alive?

[@FitGranticus]

@@bullbou7003 yes barely

[@yallaretrippin7947]

i learned this by accident. In my first and second year i was taking 7 minutes and sometimes up to 10 minutes between sets on squats and deadlifts, but as my school workload got bigger and started working 12 hour shifts in the summer i realized i couldnt be doing these 2-2.5 hour long workouts. So I put my max about 10lbs lighter than it was in my program and took 3 minutes rest and i was surprised at how easy it was, relative to what i thought itd be like. Also note that i usually had really bad hip pain and muscle cramps when i was taking longer rests but havent had much of it since

[@waterpolocoachlee5683]

great advice, I really like your advice on warm up!!!

[@TomEpQm]

Awesome, been doing all of this except the working sets on warm up which I can easily start doing.

[@kencarey3477]

Love your videos. Im heading west this winter. Going to try to make it to your gym while I'm there

[@joeyravage4798]

The flat side of the plates should be away from the knurled section of the bar to reduce wobbling and traveling of the plates, keeping them more closely together.

[@JaltonTaguibao]

Great timing! I was going through this today. Thanks, Alan!

[@Richie-uy6io]

New Year, New Me. I've been doing 8x8 on squat with 30 seconds of rest in between sets. While the first 2 weeks I felt really winded, I just control my breathing during and between the sets. Feels great finishing all sets and staying within the rest period.

[@mattdouglas8900]

I'm hooked on Brian Alsruhe's giant sets. I get compliments at the gym for working hard when in reality I'm just using up my time at the gym to work out. Go figure.

[@ComradeX]

A good solution that has been working for me for ~2 years is to combine exercises one can do with the same equipment. For example, press and squat, and also pull ups if there is a bar nearby. Such a "cycle" takes ~4-6 minutes (sets of 3 to 5 reps), so rest times kind of handle themselves...

[@Bullitt1768]

Everything makes sense. I warmup just as you describe, Always timing rest with my log app. I couldn't imagine taking more than 3 minutes between sets, so boring lol.

[@basedstruggler3436]

For me 3 to 5 1/2 minute rests work best for heavy compound movements and some hypertrophy stuff too. 1-2 minute rests i like for most hypertrophy oriented sets or isolation exercises.

[@defragsbin]

Another handy thing to do is ... just do a block of training where you move the same weight and shorten the rest time. E.g. I did 5x5 with dips +40kg, but couldn't get another kg as I'd been doing linear progression for ages and was feeling a little beaten up / stressed by the thought of adding more weight. Instead, I dropped to a range of ~70-80% of my 1RM and did sets of 8, then took -10s off the rest time each session. After about 6 weeks, I was saving 10 minutes per training session, and it was nice to do a deload of sorts. It's nice to change things up sometimes without needing to put more weight on the bar.

[@kamilsieminski7884]

Great video as always, but fuck me, I was worried about that dog getting accidentally smacked by weights. Especially at 1:15.

[@kennethsteelhammer]

Powerlifting is powerlifting and powerlifters hate to miss a rep!

[@1111poul]

Kenneth Stålhammar you still dont need more than 2, maybe 3 min of rest, Maximum.

[@jaredw5059]

No Jannick, no.

[@kennethsteelhammer]

@@1111poul - nothing wrong with trying to cut down the rest periods a little but it also depends on bodyweight, workload and how you feel on a particular day etc.

[@SinnedNogara]

Mike Tuscherer would rest 2 minutes between heavy sets and he's stronger than all of us.

[@krakistophales]

@@1111poul Bullshit. When you're lifting heavy, REAL heavy, you need as much rest as you need. Period.

[@nickjones7737]

Solid logic as usual big fella!

[@PROJECTHULK1]

Thank you Alan. Great video

[@8ballrocco731]

We out here bodybuilding 😂😂😂

[@riccardos.3427]

Honestly, I already do this stuff and...it works. I do like 2-3 warm up sets on the main movements without any rest

[@rutatutut]

Thanks Alan! Sooper helpful!

[@someoneprice2371]

so true，I heard people saying they restlike 15minuts between sets and I don’t feel like doing and finishing my work out anymore when rest like 4mints above.

[@SantomPh]

it's more annoying when the powerlifter bros (it is always them) put a towel on the rack and proceed to stay there for half an hour not using anything in the gym yet directing people to go somewhere else.

[@Yaskasheperd]

Nice one, thanks Alan.

[@borism.5375]

"Am I pulling this stuff out of my ass? YES I AM! But..." Ahaha enough proof

[@Metallica891FAN]

Great vid as per usual Alan 🤟

[@agringobear9916]

Great timing. This topic was beginning to plague me.

[@kewlbug]

more vids for us commercial gym guys!

[@Stiiigo]

Hey Alen! I will start doing all this tips!!

[@manueltumino8886]

I am following a linear progression based program so I add 5-10 seconds of rest after each workout, and it keeps getting better.

[@logand5996]

Zecher yoke and farmer medly 5min rest MINIMUM! I can get behind the rest of what you said though, especially matching warm up weights with working sets and not resting

[@logand5996]

Warm up reps* not weights

[@rakugothdajjal527]

Resting 5-7 min is normal if you're lifting super heavy in a strength building routine. 10-12 reps 2-3 min rest is great for muscle building though.

[@elena6516]

false

[@tedstein4562]

This is good advice ... unless you are at a point where the weight is heavy in your program. For sets of 5,6,8,10, etc., sure, shorten the rest. But for sets of 1,2, or 3 you need the rest so you don't miss reps. This might fall under the "powerlifter" category but I think it is an important caveat.

[@1111poul]

Ted Stein you dont need 2+ min inbetween heavy sets of 1-3 reps. I rest the same for all rep schemes, the only thing changing is the Colour of my shirt ;)

[@ericfinlayson8601]

Jannick E There’s actually science that says 8-10 minute is the best rest time for heavy 1-3 rep sets. if you only need 2 minutes, it’s probably not heavy enough.

[@1111poul]

Eric Finlayson and its also Best for wasting your time. If you legit think you need 10 min of rest In between sets, I think you need a treadmill more than you do a barbell.

[@ericfinlayson8601]

Jannick E I like how your insulting a 170lb collegiate powerlifter as if i’m obese. pretty immature. if you want the study i’ll send it. but i’m not sure how i’d be wasting my time if it’s spent so i could complete the set, and not missing reps?

[@1111poul]

Again, if you miss a lift with 3 min of rest, you have terrible work capacity. I Can bench 90% for reps, In a giant set, with 90 sec of rest. Youre just not very Well conditioned bro. Aint my fault. Å

[@danielkonrad1444]

I love you Alan.

[@juanchavez-krysko3188]

Allan what would your comments be on pavel tsatsouline and his concept of rest periods? Im very curious and i think it might make a good video. Ive been watching your videos for years and i love them. Keep it up!! Juan

[@RonnieLunn84]

Due to a lack of time to train I recently started doing everything on a timer. Doing everything on the minute or on the 2 minute mark, no more. Sessions don't take any longer than 45 minutes now, and I feel like I'm getting way more out of it. No cheating with a beeping timer.

[@jmcole56]

I agree with you on shorter rest but not on less warm up reps especially as you get older. You seem to be a pretty strong guy and smart so I hope you take this the right way. Your form in the squat is not good. You bounce off the bottom and your knees buckle in. Fix these things to prevent injuries down the road.

[@herosandwich3220]

I've always done one minute for everything, 2 if it was insane (320 squat by 20). You have around 40-45 minutes for optimal testosterone release during lifting. Try doom cardio. Work up to 40 40-yard dashes, and then run 2 miles afterwards.

[@alandiegovillalobos]

Thanks Alan. Gonna set the watch at 2:30 so I'm doing the next set at 3:00 minutes.

[@d4ba19]

this is gold information. ty Sir Thrall :)

[@TimIsABat]

I've been able to get my rest periods down to 4 mins but still at 5 mins between squatting into deadlifting (the setup takes time as I'm pretty winded after doing some volume). I'm off-season for a while, but my training has been programmed for competition readiness. Bench I can go almost 2 mins in between sets. Depends on other factors too like if I ate before my session or if I got good sleep. My day one is my longest so I'm in the gym for 3 hrs but day two and three I'm in there for 1:30-2 hrs max.

[@frodothehobo9938]

you can also superset your bigger movements with smaller movements, i.e if you had to do squats and lat pulldowns in the same workout, i severely doubt some lat pulldowns are actually going to impact your ability to squat outside of a 1rm. just start your rest timer and go do some lat pulldowns, you'll probably still have 2 minutes left to rest, but you got something done.

[@tao7802]

Will do my friend

[@BackWoodsBillyCraftBeerReviews]

I 💯 AGREE With You.. I hate it when I see people in the gym sitting on equipment texting KZbin etc.. long rest sets having 5 pices of equipment they are in their mind SUPPER SETTING!!!! With 3 to 6 minutes of rest between sets... & NOT POWER LIFTING!!!!! 🍺🍺🍺 I Feel That Gym Equiett is a forgotten COMMON SENSES APPROACH...🍺🍺🍺 Cheers 🍻🍷🍷

[@Al.j.Vasquez]

My main problem is respiratory, when I'm getting into the more intense sets, if I'm at the end of my leg day and go a little heavy, i have a hard time getting enough oxygen and i breathe deeply, gasping for air. I have to get something done to my nose, it takes me real long to fill my lungs through it.

[@indelible5431]

I tend to do 3 minutes on big compound lifts, and 90 seconds on isolation or cable work. Unless I fail then I might take 5 minutes just to rebuild up my mental focus.

[@bobcharlie2337]

This "cellar dweller" thanks you.

[@LeylandFoizey]

1:46 That is such a DI toe-bounce

[@httrdc8321]

Thank GOD he didnt tell me to do cardio. This I can handle...

[@bryanpowell1232]

Question what if you do 2 exercise that are related but work different body parts. Like deadlifts then squats to split the load give rest to parts of the body. So that you can shorten all the work.

[@ballzack4866]

What's the hip count on your doggy big Al ?? Could be an issue.

[@joemacleod-iredale2888]

I wait until my watch says my heart rate has dropped below 100bpm, which experience tells me means I’m ready.

[@Izitnu]

I workout on my lunch break at work a lot and while it does run over some days I can keep my whole workout to 45 minutes. I may spend 20-30 minutes doing squats or deadlifts but I only spend 15 or so on everything else. I do a circuit or Superset all accessories. I also don’t do continuous warmups since I will often walk, row, jump rope or something to warm up then do some stretching and mobility work between warmup sets. Today I did front squats 5 sets of 8 reps but it was light so I rested 20-30 seconds between sets and did the reps fast. Then I did a Superset with split squats and calf raises. Then moved to more calf raises and leg Extensions and finished with abs. All in about 40 minutes.

[@iZenZation]

Beri gut.

[@Suitedup1111]

Alan you're pretty good. & pretty awesome. Full AtP recovery has a quantifiable time. Look it up fellow Cellar Dwellers! It's like at least 2 minutes.

[@danielp5785]

I've started doing Brian Alsruhe's giant sets, it kicks your ass but I've noticed my work capacity is way up.

[@sherr1306]

Alan, would be nice if you tell us how much do you rest between working sets. There is no way that you rest 2-3 min between your main Deadlift and Squat...

[@RealnameKevin]

It's like when people ask me at my height at 6'3 how can I squat 405 for reps and the answer is quite simple. I started squatting more. I literally remember struggling with 135

[@andrew_35]

No one says to big 6'3'' guys "HOw cAn yOU SquAt 405?"

[@HoMeP1able]

Allan trole volim ti porodicu i psa

[@thiccdady6861]

Volim i ja tebe

[@cellardoor8943]

weird flex but ok

[@briandawkins7108]

charlie heat version

[@jack3d964]

Sto kera

[@DiskoKDiskoL]

@@jack3d964 Šta mu fali

[@sirgangar]

Is there any problem with knees coming together on the concentric portion of the squat, or what can I do to keep my knees from caving in when my squat gets heavy. Thanks for the badass videos!

[@jugzster]

“Am I pulling this stuff up out of my ass? Yeah I kind of am” lol

[@paull9086]

In algorithms, this is called a max-min problem. Solved by dynamic programming

[@BrewingWithBrandon]

Clarence and Alan upload on the same day?? I must be dreaming

[@Jimmyjimjum]

TRaiN un-TiMed