Mastering Your Rest Time Between Sets (Ultimate Guide For Best GAINS)

[@obato76]

I used to dread leg days and sometimes even skipped them - until I increased my rest times from 3 minutes to 4 between sets of deadlifts and barbell squats. Now I'm much less terrified of leg days and haven't skipped since.

[@xfactor2625]

I had to change deadlifts to my pull day. Doing squats and deadlifts in one day would literally kill my lower back

[@FebriDwiSulistyanto.S.Pd.00]

Me rest 2 hour☝️🤓

[@IcyFrost200-eu8sr]

​@@xfactor2625yesterday I attempted deadlifting 110 kg as my new working set and my lower back is insanely sore today 💀 but it's an improvement, I used to fight for my life just deadlifting 102.5 kg and my current pr is 115. I guess my legs are finally progressing better

[@dawendersinghrandhawa1005]

More intensity:- more rest!

[@Mr.GOOD_Game]

Exactly

[@snake1625b]

Yeah I go to failure on every set because it's my preference. So I rest longer than if I were to leave reps in reserve

[@Vuden13]

@@snake1625bhow long?

[@MrAkatsukio]

2-3 minutes for isolation, 3-5 minutes for compound. Works really good and every Set feels fresh until you die with the last one. :D If you have less time go for antagonistic supersets!

[@rattlehead999]

I go for antagonist supersets indeed, but I rest 2.5-3 minutes(sometimes more by accident) and push to failure every set. I also do some drop sets on some isolation exercises. Mainly arms and back.

[@MSEDable]

@@rattlehead999 I also use this method to workout. Could it be possible that you give more details on your program? I am looking for new ideas to change a bit :) Are you able to see some improvement and an increase of lean mass with such method? Thank you in advance for your answer

[@rattlehead999]

@@MSEDable Due to work and living in a big city, along with poor sleep, I have somewhat plateaued, there is progress but much slower than expected. I have 2x programs. One is a 3 day split + 1 day rest, the other one is a 2 day split + 3 days rest. The 3 day split is better IMO. 3 day split: Day 1: Chest, Back 1. 3-4x sets barbell Flat bench press - 6-10 rep range 2. 3x sets Lat Pulldowns + 2-3x sets Seated Cable Chest Press machine - 6-12 rep range 3. 3x sets Machine/Cable Rows + 2x sets Incline Bench - 6-12 rep range 4. 2x sets dumbbell pullovers - 6-12 rep range. I do drop-sets on everything except the bench presses, with about 50-66% of the working set weight and usually hit the 4-8 rep range. The seated cable chest press machine is very rare and specific, but it allows for an insane stretch and insane contraction as you can cross your arms since you are using cable and you are stable since you are sitting and your back is supported. It's also better than cable flies, as you are doing something of a hybrid between a press and fly. Day 2: Triceps, Shoulder 1. 3x sets barbell overhead press, preferably seated - 6-10 rep range 2. 3x sets triceps rope pushdown + chest supported dumbbell lateral raises - 6-12 rep range 3. 3x sets of triceps rope overhead extensions + face pulls - 6-12 rep range 4. 2x sets of weighted pull-ups + 2x sets of weighted dips - 6-12 rep range. (or even better a good dip machine, where you statically sit and use your triceps, not move the entire body, but that one is rare.) - I do pullups on day two because my back is stubborn and very hard to exhaust in just one session. Everything to failure here. Day 3: Legs and biceps 1. 3x sets of Ez-bar standing curls OR 2x sets of Ez-bar standing curls + 2x sets of dumbbell standing curls, alternating hands. 6-12 rep range 2. 3x sets of Barbbell squats in the 5-10 rep range OR 3x sets of leg press in the 8-15 rep range + Seated preacher curls - 6-12 rep range 3. 3x sets of Romanian Deadlifts in the 5-10 rep range OR a superset of leg extension + leg curl in the 6-12 rep range either one of those is superset with 2x sets of incline dumbell curls in the 6-12 rep range. 4. Decline weighted sit-ups - 2x sets as many as possible. - Basically if you do Squats don't do Deadlift and do leg extension + leg curls instead, and vice versa if you do deadlift do the leg press. Sometimes I do both, but I prefer not to. You go 3 days and rest 1 day, you extend the week to be 8 days instead of 7 with this program. You get plenty of rest per muscle group, but also you go in and do only 2 of them at a time.

[@rattlehead999]

​@@MSEDable The 2x day split: Day 1. Chest, back, biceps 1. 3-4x sets Flat barbell bench press 6-10 rep range 2. 3x sets Ez-bar curl OR 2x sets ez bar curl + 2 sets dumbbell standing curl 3. 3x sets of Lat Pulldown + 3x sets of Incline bench press - 6-12 rep range. Drop sets only on lat pulldown. 4. 3x sets of Cable/machine Row + 3 sets of Seated Preacher curl - 6-12 rep range. Day2. Triceps, Shoulder, Legs 1. 3x sets Overhead press, preferably seated - 6-10 rep range 2. 2x sets of Rope triceps pushdown + chest supported dumbbell lateral raises - 6-15 rep range 3. 2x sets of Rope tricpes overhead extension + face pulls - 6-15 rep range 4. 2x sets of pullups + 2x sets of dips or machine triceps pushdowns/dips. - 6-12 rep range 5. 3x sets Barbel Squats - 5-10 rep range OR 3x sets Romanian Deadlift - 5-10 rep range 6. 3x sets Leg Curl + Leg Extension - 6-12 rep range. reminder, I do drop sets on all but Bench presses, Squats and Deadlifts, in the 4-8 rep range to failure with 50-66% working set weight, it includes all the days and exercises, except the ones I mentioned. The "+" means I'm doing a superset.

[@rattlehead999]

@@MSEDable KZbin deleted my 3 day split program reply comment, and that one is the much better one. Maybe it was too long. I can send it to you via something else, like an email... The 2 day split is what I do now because of work and living in a big city, which reduced my time a lot. The 3 day split is much better. Also the 2 day split reply comment came second after the 3 day one, so it seems a bit out of context.

[@tkaesthetics]

This channel got me into working out. i remember a time when there were no posts, and i felt lost, when you came back, my life improveed

[@devilsadvocate2643]

That flexible approach really is the most intuitive❤

[@yokagamer]

5:21 Inuition xd Good video!

[@izzyfoxy1175]

Another informative video laid out in bite sized portions. Dude never missed since years ago. Keep em coming!!! Also personally I do the last tip too! I set a 2min timer but only for a gauge.

[@Olav_Hansen]

I have a really simple rule of thumb for myself; I have one of those heartrate watches, so I take a rest until my heartrate starts to drop to about 130. When doing a set, it can go 150-160 if it's a hard set, but then stays at 140 for 1-2 minutes after, then suddenly dipping rapidly from 140. During that drop, I can go for another set. By this point I've also somewhat reliably started to feel that point as well. It feels like the point that you 'could go for another set' so to speak. I think that the heartrate monitor was a good replacement to 'intuition' until I got to that point. Now I watch less and less, but every time I do look it happens to be during the drop.

[@williamassumpcao5365]

I too rest until my heartrate lowers. I don't start another set until my pulse lowers to 110 bpm which is usually a minute and a half to 2 minutes.

[@FrankieD123]

Your vid dropped just in right time, thanks!

[@secret5122]

I love your videos! Please keep them going

[@BullshotDarts]

I walk a lap around the gym in between sets. Perfect amount of rest time and i get in 2,000+ extra steps in a day

[@thisisnotmyrealname5658]

I rest 3-4 minutes between compounds and 1.5-2 between accessory lifts

[@gasparsigma]

My simplified approach for hypertrophy: wait 60s for most, 90s for the worst ones (squat, bench press, pull ups for me), and if you fail before your target whatever it was because you weren't completely rested add an extra set at the end to make up for the missed volume. E.g: you plan to do 3x10, on the first you do 10 reps but on the second set you can only do 9 and the third only 7, add an extra set with 4 reps you've missed and it'll equate the volume while being more time efficient than resting for 3 minutes

[@garui.]

I did not understand how this has not mentioned in the video. Do a pull up then a leg exercise then back to pull up. Basically your resting the muscle for a lot longer and you are not wasting time.

[@daviddavies9996]

Hello there picture fit I'm a big believer in 1 minute rest max and I do compound strength training and it works for me as that's what my pt has set me and the results say it all as my strength has mega increased 💪💪also my conditioning has improved massively and I believe it's because of the short rest very rare I rest more than a minute even with isolation exercises 1 min max

[@jasonfoos]

As always, great video!! Didn't hear anything about super sets. Do two exercises one after another. While you are resting one muscle you can work another muscle. I would love to hear more about how that fits in with the bigger picture. Maybe we need more research on this. But this could be a way to cut down on workout times, while not sacrificing rest periods. Just a thought! 😊😊

[@wakjob961]

Dr. Mendel Henderson just completed a study this year... 2 min. yielded the most hypertrophy.

[@Dr5Em]

How much more?

[@Godsen5]

A method I've come to whether is perfect or not is: Smaller exercises 1 min. and I see how I feel then; Bigger exercises 1 min. 30 sec. and I see how I feel then; Squat 2 min. and I see how I feel then. Most often, I tend to do the next series as soon as the time's over, except the last one which is when I take a couple breaths more before engaging.

[@Articxs]

Thank you, your videos are always quite helpfull! ☺️

[@ulysseh4598]

Nice vid!!!

[@tieganmusto4344]

I love your videos!

[@0m13]

I use heart rate as an indicator: start the next set once HR drops to Zone 2/1. This correlates with duration -- the tougher the set, the higher is the HR and the longer it takes to settle.

[@magyee2713]

I use both intuition and fixed interval for my rest time between sets. Take BB bench for example. My rest time is fixed to 2 mins between sets. When the rest time is up, I will go back to bench and take 5s to 30s to prepare myself mentally before starting a new set. (Like taking a few deep breaths), especially at the last set. So at most I would take 2min30s for rest time. Very less time consuming compared to intuition alone and more mentally prep compared to fixed interval only.

[@michaeldelossantos9059]

I rest more like 5 minutes if i feel i can't lift the weight properly.

[@mrbullmrbull]

I can't even calm my heart in 60seconds, i need 3-5 minutes

[@vineshparalkar5917]

Great Video

[@kyusumme2383]

THE GOAT

[@sachinhj9910]

The amount of rest the will make the workout fun and wanna do it again is the right among of rest😊

[@Youtubeaccount-l1u]

In about 1 hour im going to gym, this is a super help in timing. Lol

[@Youtubeaccount-l1u]

I myself do 2 minutes rn, First it was 1 minute. But it depends on the workout

[@MayTheSchwartzBeWithYou]

Curious how to reconcile between this topic and myoreps (multiple sets with extremely short rests).

[@Siggerou1993]

Need your advice here gym bros! I generally lift heavy 2x upper and 2x lower per week. (24-27 sets per gym session, close to failure, but no compound due to some older issues with knees and shoulders) I try to go to the gym when it's almost empty and instead of fully resting between sets, just do a set of a different muscle group. So during leg day I will do 1 set of glutes, then 1 set of quads, then one set of adbuctors, then adductors, then some other muscles I only know how to pronounce in Greek, and then repeat until I complete all 3 sets of each exercise. And then hit calves, abs and lower back in the same way. I found that my muscles get more time to rest between sets while I am not wasting time, and the only limiting factor is my overall tireness (which I would say is not that high since I am also a beach-volleyball player with decent cardio) and I can always squeeze a minute or two of complete rest in between, if I really need to catch my breath. Is this something legit to save time while resting enough, or is there any implication/downside I should be aware of? Many thanks! 💪

[@gasparsigma]

Depends on what exercise comes after the other. If you are supersetting antagonistic or unrelated muscles (like biceps then triceps then back then chest then back to biceps) it's fine as long as you're not overall fatigued and there are studies showing no difference in hypertrophy, but if you superset the same muscle in a row with no rest (like squat then a leg press, or chest that recruits triceps followed by another triceps) the second exercise will not be as intense as it could so you're not growing as much as you could if you had rest in between. But at the end of the day if you're doing it consistently and it fits your schedule even if it's not optimal it'll be the best thing, better than anything that's optimal but doesn't fit your lifestyle. Just because of setup time and warm up sets most people makes groups of 2 exercises to superset though, I don't think there are studies on supersetting several exercises

[@giampieroilbello5373]

27 session per sessionisnt heavy training

[@Siggerou1993]

@@giampieroilbello5373 fair, heavy in terms of going in each set 0-1 reps from failure.

[@benneteapen]

I'd love to know what you think about myo reps...

[@MMKnight_1]

Although my muscles may be ok after 1-3 minutes, my not so great condition is limiting me, requiring me to rest for longer during certain movements like squats and deadlifts

[@jk8190]

I think that the most beneficial would be doing supersets or trisets with 3 min rests. Supersets and trisets will reduce the amount of rest periods, but will require more effort which leads to longer rests. I would set a stopwatch to 3 min, start it after each superset/triset, and look if i'm good to go earlier. If not, wait until 3 min break is over and come back to doing another set

[@Przemas1000lol]

Every science ever: We have a lot of research! We still need to wait for more though 🤪

[@hichammatragi3999]

Any research or anecdotes on longer rest. Say 15 minutes? I am not asking if it gives any benefits just that if it is worse than shorter rest. I work from home and like to do a set and go back to work. Would that be less efficient than just doing my workout with a shorter rest? Thanks

[@BlackiJ11]

If you increase your intensity accordingly I'm pretty sure it's not worse. Especially for strength, it can actually be better

[@Revus324]

I would suggest you to look into that a bit more, I have read before that too long of a rest time makes the muscle go back into a more energy reserving mode, which you got out of by warming up. As your heart rate would slow down again after a larger rest like 15 minutes it would most likely lead to you performing slightly worse in the coming sets as you and your muscles are not warmed up, this could impact muscle growth but shouldn't be a huge factor. Most likely it will reduce your performance a bit and make you slightly more prone to injury as your muscles aren't ready for a sudden high stress. Overall as long as you kept it to 15 minutes it probably should be fine though, just don't stretch it out much longer beyond that. Anyway I would advise you to look up those things a bit more as my statements only come from studies that show not warming up increases injury risk and reduces performance. And as a conclusion I think that 15 minutes might be enough to not make you as ready as you would be after like 5 minutes.

[@hUgO6191]

​@@Revus324 ill have to disagree. The longer you rest the more effort you can put in. Powerlifters might have to rest 15 minutes between sets because it is so fatiguing. So more rest just means you can workout with minimal fatigue accumulation. Also seems close to the greasing the groove approach. As long as you can do each set with less or no warmup then spreading the workout throughout the day seems like a possible strategy. Maybe not the best. Maybe yes. Depending on what he focuses on. But doesn't sound ridiculous. And I can't imagine it having a negative impact. In conclusion if that allows him to workout that's a million times better than no workout. Optimal? Probably not but that's not the point. I am also working remotely and when I have a tight schedule I do the same thing.

[@TeianDown]

Anecdotally, I do this exact thing and still make decent progress where I'm able to add a rep per set every session or two (smaller and/or stubborn muscle groups excepted). I was wondering the same thing in terms of academic studies. If the difference is a rounding error of 5-10% lower gainz over 2-3 months, that's a sacrifice I'm willing to make for a regimen that better fits my schedule and tastes, but if studies reveal something to the effect of "extremely long inter-set rest times have minimal impact on strength but reduce hypertrophy by 25+%", I'd definitely consider making some changes since I'm chasing both and don't want to leave one behind.

[@BlackiJ11]

He has a point though, 15 is probably fine, more than that is probably stretching it.

[@perryschnabel]

Random rest times collide with my progress tracking.

[@Marta1Buck]

There would be comments about resting for months after a heavy squats.

[@rattlehead999]

I'm pushing to failure on every set, so I have to rest 2.50 to 3 minutes and I do super sets too for non-compound movements, so yeah. If I rest less than that, I usually do half the reps on the next set, if I rest for 3 minutes I usually do 1 rep less, maybe 2 on the final set.

[@TheIgnoredGender]

Just like having a rep range, you should also have a rest range.

[@pablo.pereyra]

I always use my "INUITION" for calculate the rest (5:21)

[@Joeybsmooth]

What I do the Superset with longer rest. You are able to get out of there hella fast an you get longer rest .

[@nayanbhute7079]

Sir , please video on recovery

[@1Lunex1]

and what about split the groups of training? for example i do A B: so in A i do 3 chest exercises one after the other. but what if instead i do: chest, leg, chest, leg, chest? because i have also 2 legs exercises in A... that way i do a lot of rest and not wasting time resting. is this good?

[@mpatros4067]

What about my 30 minute rest between squats sets

[@basidhfareeth7757]

I always go with my BPM , i wait for it to drop around reasonable 100-115 bpm and they go at it.! It works best for me to push more reps . If u need more rest more Remember its always best to get the reps then do something useless with bad form.

[@liaml.e.5964]

I tend to rest from 1 to 2 minutes on average. I mostly wing it, though haha

[@japphan]

Are supersets rest? My triceps are resting (mostly) while I'm doing my curls.

[@Matrixtruesaiyan]

It’s like the more you deprive sleep, the more you need to sleep and vice versa 🤷🏻‍♂️

[@user-strength10]

don't forget the time you need for your intra-workout meal 😎

[@jontc1]

Yeah I think I can feel when I'm ready for the next set. Thanks for this info

[@ragazoub]

If you think 3 min of rest is too much, it’s because you don’t go hard enough guys.

[@truestrength-oz5kk]

100% 3-4mins is the sweet spot for compound movements

[@Airton2]

Or you don't have much time to go to the gym

[@republiccan7138]

Our bodies heal during 8 hours of sleep 😴 at night.

[@Zader666]

But if I take more time for an exercice I might skip exercices at the end. Im not staying more then 1 hour15min at the gym so long rest seem's kinda bad.

[@animalstylefry]

I don't know man, like you said, long rests are safer and provide better gains. Know how much time you have in the gym and work backwards how many sets you can squeeze knowing you have 3-5 minute rest times. This way you are sure not to do too much and make it even safer. Trusting your intuition is a sure path to injury, because it's too easy to lie to yourself. Pic a long-enough amount and stick to it instead.

[@erictorres9906]

"resting" between sets should not be hogging the machine playing candy crush. Wonder if they included that in the study.

[@jHJHJjHidie]

3mins rest , so 1 session gym is about 3hrs to 4hrs

[@billsalcido7878]

1-2 minutes for hypertrophy

[@gregdouvier6331]

60 seconds or less for me. If I rest longer than that I get bored and don't think I worked hard enough.

[@davidtvgames8675]

2-3 minutes for big muscles

[@nikosrosos5180]

Trust me bro or dont doesn't make a difference for me , hit as hard as you can as fast as you can the muscle,you lld mire volume un shorter time, you ll have a better pump ab better focus and concentration some of my best sessions,i work out 25 years dont look my photo i look way younger , were was on i was short on time and was boom boom rest do no talk no look around crystal clear focus boom boom 45- 1 hour top high impact work out you ll get fitter too,and work angles, work aesthetic the muscles that are behind, i speak for bb for strenght who cares , work for shape ,size and muscle will follow

[@icarrymyrevolverinsingleac9564]

I’m all over the place 😂 I do 10 seconds 25 seconds 30 seconds 47 seconds 53 seconds 2 minutes 1 minutes Depends how I’m feeling 😊

[@woOBuzz89]

For isolation training, I can recommend very short breaks between sets, just 10 seconds, 4 series, each to failure, 60 seconds rest between exercises 😅

[@thijsbrundel6102]

I dont see how people can do bicep curls with only 1 minute of rest

[@terrancekayton007]

😖So basically keep doing what you want. 👌🏿

[@azzedinemuhammadsulthan2045]

Is it just me or this guy's voice sounds like jeff nippard?

[@randomgirl2994]

Quick answer: It depends 🤪

[@howto1942]

What all arguments and points you said in this video seems contradicting with those you said in your old video about best rest period b/w sets - kzbin.info/www/bejne/oHe4nX6clNCCoMUsi=e7aJcovgnCS686iR Which was uploaded 11months ago!!!

[@blackpilleddadli]

No rest. Full body superset like a beast 💪🦁

[@stevendoran6342]

Crap 😢half a minute is ple nty !❤ don't pussy foot about, get the workout in! Then get home 🏡, that's what you call training 😮

[@dawendersinghrandhawa1005]

First 🥇😂😂

[@MuddieRain]

🥈

[@jsinclair39]

30 seconds to 1 minute max. Forcing the muscles to perform even if they're not fully recovered forces adaptation and real world strength scenarios.

[@emix_2387]

Go away from here you crossfitter

[@saadb0ys]

FURST

[@captainmichaelj2321]

Absolutely fantastic content as always and logical conclusions using both science and on the ground best practice. Dropped you an email for possible partnership, would love to hear your thoughts.