Muscle and Strength Training Pyramid Level 5 Rest Period

The complete in-depth Muscle and Strength Pyramid books muscleandstreng...
Part 5 of "The Muscle and Strength Training Pyramid" series.
In this episode I introduce level 5 of the pyramid, rest periods.
Level 5 references
www.ncbi.nlm.ni...
www.ncbi.nlm.ni...
www.ncbi.nlm.ni...
www.ncbi.nlm.ni...
www.pubfacts.co...
www.ncbi.nlm.ni...
bonus reference from my comment on the lack of effect of supra-physiological effects of growth hormone on muscle growth
www.ncbi.nlm.ni...

[@MrKuracpalackriminal]

First like a video, add it to special playlist, and now i can watch it in peace, thanks Eric!

[@JUSTARAWFOOTAGE]

Same thing happens for me. 😂

[@alexwise41]

Team3DMJ love how you use that example of correlation does not mean causation, I love to say Post hoc,ergo propter hoc. (after , therefore, because of it). Great video Mr. Helms I learn so much from these videos!! Greetings

[@stumlad]

First off, I want to say - Great set of videos. This is the kind of material I'm looking for when I want to learn about lifting more efficiently and I hope to see even more after the pyramid video series concludes. Second - you don't realize how relieved I am to know that rest periods aren't too important. I usually rest however long I need, but more recently I had been trying to do the 90 second thing. If I perform a set of weighted pull ups, even for 10 reps, there's no way I'm going to do another set of 10 in 90 seconds... it may take me 3 minutes or more. Some compound movements kick the crap out of me. Even an isolation movement like seated leg curls take me longer to recover than something like face pulls or calf raises. Thanks again and keep em coming!

[@wellscraft]

Great video! Cleared up a lot for me. I used to superset upper body like you suggested, but then heard from others that this could weaken both lifts. I'm going back to it now. Much more efficient time in the gym and burns a little more calories too. Thank you

[@TunnelVisionAthletic]

Eric, you never go full powerlifter...

[@TheKells84]

Excellent, informative info as usual Eric! Can I just ask, I understand everything you mentioned regarding rest intervals and there not being a specific amount of time you "need" to rest before your next set. But is it not logical to keep the amount of rest during sets the same (how ever long that may be) in order to control that variable to make monitoring your progression easier and more accurate. For example if I rest 3 minutes between sets of shoulder press one week and record the total volume but then the following week I rest less how do I know this isn't effecting my total volume and therefore make it tougher to track actual progress. Is it not better to pick a specific number what ever that may be and keep that variable the same so I know if I'm doing more reps or weight because I'm stronger and not because I've just rested for longer? Andy

[@Team3DMJ]

TheKells84 I see your logic andy, but there is a point at which additional rest will not help (unless we're talking like multiple days to fully recover) but within session, it's very rare that 10mins will give you any better performance effect than 3min for example. So more so I'd say you want to make sure you always rest enough vs always rest the same.

[@Thestronggirls]

I put on my beany and fully understand... pretty clear explaned!! Growth hormone is weird now... they should rename it ;) And those recent studies about rest periods; sounds pretty good, I always rest untill I feel like i'm ready to perform my heavy sets rather then dropping weights and reps. but thanks for making this amazing video again! can't wait for the next video1!! xxx louz

[@turnippatrol4607]

Given what you've talked about in this video as well as in previous weeks addressing volume, intensity, rates of progression, etc. it now seems that the idea of performing specific sets and reps with a certain weight with a given exercise isn't as meaningful as I once thought. Why not just choose a weight and do an appropriate number of total reps with it during the course of the workout? For example, take ~70% of your max for an exercise and do 35-40 total reps, letting the sets and reps per set fall where they may while avoiding failure for the most part. Or you could take 80% and aim for 25-30 reps and so on. You could plot out your progression scheme very easily this way. Even on the days you don't feel as energetic you can still do all of the volume you've prescribed without worrying at all about missing reps on any given set.

[@Team3DMJ]

Turnip Patrol Yeah there's nothing wrong with that, certainly is a fine way to program.

[@Dpm12349]

GREAT VID!! Thank you very much Eric!

[@ComradeX]

A question on "super sets". Does the information presented at the end of this video on this topic apply to combining upper and lower body movements as well? Does the "not on full body movements" caveat still apply? For example, if I have a "support \ assistance" squat or hinge variation after my main Squat \ Deadlift exercise, can I conjugate it with an upper body movement, like dips, pull ups, or isolation exercises? Thanks for the amazing series, BTW !

[@ry4nx]

great video

[@Elmoflip]

So how long is the optimal rest period? Or you mean i should rest till i feel ready like the RPE-scale that i must hear to my body?

[@iamJeremyT]

Awesome video! Thank you so much for taking the time to put this together. Just a question about the example on super-sets with pressing and rowing. Since pressing functionally requires a good amount of posterior stabilization and activation, eg lower traps etc, will performing rows as a superset fatigue those muscles, hence reducing pressing safety?

[@Team3DMJ]

Jeremy Tan Good question, the studies are actually on seal rows, and bench so the chest is supported so you don't get lumbar fatigue from holding yourself upright, so it is possible that doing a bent over row or pendlay row could generate more fatigue, although I'd doubt it.

[@iamJeremyT]

Thanks for the reply! Sorry for being vague, but I was referring more to shoulder function, and fatigue after pulling. For example, immediately after a set of rows, the 2nd set of pressing will be done with fatigued posterior cuffs, lower traps, lats, etc. Do you think that that could potentially affect shoulder health? When one is pressing with fatigued scapula/humeral stabilizers?

[@RandomPokecenter]

Team3DMJ i have a question...if you are used to doing high volume, for example 4 exercises of 4 sets for chest or back and you want to try to do what you said on this video, bench/seal row, chins/pull ups, bis/tris, is a super set fashion, is that going to have a negative impact on hypertrophy since you are doing less volume?

[@Team3DMJ]

Jeremy Tan No I wouldnt worry about it when pairing opposing movements

[@Team3DMJ]

RandomPokecenter Why would you be doing less volume? It's the same amount, potentially more, that's the whole point. And the goal is not to not rest, still go when you are ready, just alternate sets on the exercises.

[@nighteyes27v]

Hi, just to say that the link 5) is not a study link and the link 6) is a kind of plagiarism or a copy of the link 3). Very nice serie of videos ! Big up !

[@Koo254]

all this for free?? ridic

[@michaelmarling6460]

I know I'm late to this video and conversation but, regarding supersets...what are your thoughts on unilateral movements vs rest times..such as is there a need to rest during Bulgarian split squats or alternating dumbell curls?

[@xero92va]

I have a question. You say that u dont should do superset if u do for example deadlifts. My question is, do u just mean on that exersice or the whole workout? Me personally always start with a compund. Wouldn't it benefit me to do superset on the prior movers then(For example bench/row) or should i just take it easy the rest of the workout and do sets,rest,sets,rest? Best regards from Sweden :D!

[@Team3DMJ]

Xero derp When you are doing a full body movement, just complete the sets in a straight set fashion resting as needed. Once you have finished that movement then you can do antagonist paired sets and alternate sets with another exercise.

[@robert50173]

Look up Steve Shaw rest pause block training. Its what I do. Effective & efficient

[@boyne6]

Bit late asking this question but in regards to the "are you recovering" question is this specific to DOMS or otherwise? Thanks

[@Eric-cs6pz]

What about workout lengths and cortisol? in regards to stress/muscle breakdown can a workout be too long?

[@robertburtchell5747]

Love your work and books, but how would one explain Vince gironda's 8x8 and 6x6 protocols with 15-30 second rest? Just shear volume?

[@landerhendrickx3522]

Robert Burtchell not optimal.

[@JulienB_BTW]

When talking about the supersets are you suggesting that you shouldn't rest at all or barely between supersets? Or after both movements are performed in succession you take break and repeat?

[@Team3DMJ]

Billsk8 No rest as needed, just alternate between sets of the movements

[@ross4475]

So for hypertrophy, should you stay away from supersets for the same muscle group (compound supersets) or would it be preferable to focus on antagonistic supersets? Does science support compound supersets at all, or are we just adding volume unnecessarily at the expense of muscle development? As always, great vid!

[@Team3DMJ]

Ross O'Donnell You wouldn't be adding volume. Taking no rest and training the same muscle group would result in less volume because you'd have to drop the load or because you'd do less reps due to fatigue. You'd only want to superset the same muscle group if you were time pressed.

[@mikkeljrgensen181]

I fucking love these videos.

[@ry4nx]

i wish i had your knowledge

[@alexhughes7085]

everyone does

[@MrUjum]

Good video! I've a question: What about doing cardio in the rest of the sets? For example, (I use this example because is well known) cardioacceleration from D. Stoppani? Doing jumping rope, step ups, plyometrics during the rest of a bench press, for example. Thanks guys!

[@Team3DMJ]

MrUjum What about? Whats the question?

[@MrUjum]

I mean, it's optimal?

[@Team3DMJ]

MrUjum Optimal for what?

[@marqcarnita4045]

Helms is back

[@roflshar321]

for example if I am doing 3x8 on chinups, is there such a thing as too much rest, like 10 mins?

[@alejandroh6636]

haha that intro had me laughing my ass off

[@Yassinboud]

Team3DMJ can you please make a video about training during ramadan, at the moment I train fasted around 20:00 o'clock and eat around 22:00 what do you think is best way to train during ramadan.

[@Team3DMJ]

yazeb18 check out propanefitness they have a great article on this

[@julioark24]

I dont know, staring at someone on the eliptical could potentially help you do more reps next set. Just saying.

[@EAI_Podcast]

Interesting

[@86Dynamix]

I liked this video before I watched it

[@MaxMaxMax3]

My attention is gone. I need ice cream!!! :D

[@landerhendrickx3522]

Watching in 2019, it’s 2015 people let’s move on. Came here after the gut health Iron Culture podcast episode.

[@haczabim]

however count: 10.392

[@gdartfrog]

love the video but what is the best resting time 1min or 1:30

[@landerhendrickx3522]

gdartfrog depends of how much time you have to train. I would advise to do mostly 90 seconds and towards the end of a session do 60 seconds (more metabolic oriented work). Also isometric holds to finish the workout :)

[@aadilbaksh2116]

Hey Eric, I purchased your books from muscle and strength pyramids and was reading on the chapter on rest periods. It was mentioned that for single joint movements rest should be at least 1.5mins and around at least 2.5 mins for multi joint to help maximise strength/hypertrophy and avoid under resting. Was this text specific to hypertrophy style training (typical 6-12 reps) or is this also including for strength specific sets of 1-5 reps? My heavy strength days where reps are typically 1-5 for deadlifts/squat/bench etc I'd normally rest 5-6 mins for max lifts but for accessory compounds in 6-12 rep range around 2 mins and single joint in 6-12 rep range around 1 min. Just wanted clarity on the text if those rough guidelines were for both strength and hypertrophy workouts or mainly for hypertrophy/sub max lifts in the 6-12 rep range? Thanks

[@misschiharu1]

Hi Coach! Great video. In Japan, Kaatu- training (Suply pressure to muscle by tighten up the body parts) is very popular especially for women. Because of by this methods, People believe kaatu-training will give them a great metabolic stress that would lead great muscle gain for short amount of time by using light weights. Using light weights won't make so much damage,they can train more frequently. That being said they could get more training volume and it would be time efficiency. this methods won’t make any sort of sense if GH is not a factor of hyperthortry. What do you think about Kaatu- training? I dont think Kaatu is not popular in USA. Sorry if I my quetion dosn't make sense, but I have been listning this video over and over. my poor english!

[@mrbouncelol]

+Figurate Fitness It's called "occlusion" training in English, and you are right. It is a trendy fad that seems smart and looks scientific, but doesn't really give any benefit over traditional training

[@TheKeyboardBeatz]

mrbouncelol It may not give any extra benefit over traditional training, in most healthy people. What about unhealthy people? People that had surgery? Rehabbing an injury, or even some who cannot produce much intra-abdominal pressure while lifting? Lower intensity ranges that can provide hypertrophy signalling is most welcome to those.

[@Karna00117]

channeling your inner matt ogus i see

[@anoop.puskoor]

why would you go around stabbing people on hot days