Rest Periods: NEW Study Changes Things (Or DOES It?)

Alpha Progression App: alphaprogression.com/HouseofH...
Timestamps:
0:00 Intro
1:23 Part I: Short Lived
6:20 Part II: Is it Enough?
9:16 Part III: Compound vs Isolation
12:20 Part IV: Short Rest? You Might Consider This
15:23 Part V: Summary Points
References: sites.google.com/view/hohrefe...
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[@HouseofHypertrophy]

Hey All! Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Read more for timestamps and recommendations for shorter rest. Timestamps: 0:00 Intro 1:23 Part I: Short Lived 6:20 Part II: Is it Enough? 9:16 Part III: Compound vs Isolation 12:20 Part IV: Short Rest? You Might Consider This 15:23 Part V: Summary Points Recommendations for shorter rest: If you're currently using longer rest, but want to experiement transitioning to shorter rest, I think it may be best to gradually cut your rest time down (essentially replicating what the 2010 and 2011 papers did). For example, if you're currently resting 3 minutes between sets, but want to get down to 1.5 minutes, I would reduce rest time by 15 seconds across the weeks until you hit that duration. It's worth keeping in mind during this process, you're most likely not going to be able to increase load or perform more reps on your sets. This is perfectly fine, as your form of "progressive overload" in this case is essentially the reduction in rest time between sets. Interestingly, the 2010 and 2011 papers demonstate this concept. In both papers, the groups that decreased their rest time across the weeks essentially managed to maintain the same load and rep numbers across their sets (in other words, their form of progression was the reduction in rest time between sets, not lifting heavier or perfoming reps).

[@frankmartinez2987]

Hi, my comments keep getting deleted. Is there a particular reason why?

[@HouseofHypertrophy]

I'm not sure what happened. I do see a notification you commented a few times, but for some reason a couple of them aren't visible when I look. I've checked the "spam" section, but they are not there either.

[@frankmartinez2987]

@@HouseofHypertrophy Thanks for looking into it and keep up the great work! 😊

[@whatthefunction9140]

I rest 10 days between sets

[@Muphenz]

I always make sure to rest 3-5 minutes for compound exercises and 1-2 minutes for isolation exercises. Ever since I've dislocated my shoulder a few years ago, I make sure that I am recovered well enough to exercise so that I don't have another injury.

[@HouseofHypertrophy]

I think that's perfectly solid! Sorry to hear about that injury, hope everything runs smooth :)

[@Muphenz]

Thank you! Physical therapy was a huge help. Incorporating prehab exercises in my workout routine is a now standard for me.

[@ChrrolloDI]

I take 5 minutes even in isolation exercises such as standard dumbbell curls and spider curls. I find its possible to push much harder with the proper amount of volume I tolerate per workout session.

[@uoiuo]

@@ChrrolloDI 5 min for dumbbell curls is kinda crazy ngl

[@lawrencetrujillo7365]

@@uoiuoI take 5 min for every exercise it’s the only way I can continue to hit the same amount of reps each time. After about 5-6 sets I usually can’t hit that mark with 5 min and that’s when I know I’m done for that muscle..

[@Snerdles]

It's always going to be a good week when it starts with a House of Hypertrophy video.

[@HouseofHypertrophy]

Haha, hope you have a *great* week!

[@darymetal]

the more science based lifting content i consume, the more i think that just training on educated feel is the best approach

[@timcampbell8432]

Uneducated?

[@kirby7475]

Well exercise science hasn't really made any groundbreaking breakthroughs in probably around 60 or so years. While exercise science is great for what it is, it's also very limited and getting clear, concise and replicable results is damn near impossible. This is due to how many variables have to be taken into consideration. Age, lifestyle habits, sleep patterns, genetics, diets, exercise selection, time spent exercising, intensity, genetics, predispositions, placebos, nocebos, gender, limb lengths, exercise equipment, testing conditions etcetc I could seriosuly go on for hours. Trying to study the effects of certain types of exercise and isolating those effects from the influence of all the probably millions of variables is, well, probably impossible. Exercise science is doomed to always be a "soft" science rather than a "hard" science like math, where answers are clear, concise and replicable. So what should we do? Honestly just lift with intent, progress, eat and sleep. Be aware of the science, but don't always take it to heart, and definitely don't let yourself overthink it.

[@TheGreatOldOak]

@@timcampbell8432 Don't you educate him, he wants the gans.

[@gerrysecure5874]

The fallacy of exercise and nutrition science is they take dozens of individuals and determine a statistical optimum. We are not all the same. Different genetics, different food, work, sleep, history and rest. Half the people are not served best by statistics.

[@JenkemSuperfan]

Yes and no, sometimes our body's feedback system is counterproductive. It's important to know the exceptions.

[@UnlistedAccount]

If isolation exercises allow for shorter rests, it's likely that compound because they cost more energy just needs longer time to recharge. Which means again that it's really about the reps and intensity. So if a short rest costs you a rep, it costs you growth.

[@Chubbylito11]

I can hear Dr Mike - Dont let your last set ruin your next set. Know your body and rest until your body part is fresh and your nervous system has recovered

[@hubsun700]

Yeee dr mike is the GOAT Dont go to failure right away 1-3 shy of failure

[@LevysFitness]

Amazing video and a genius opening!!🎉

[@HouseofHypertrophy]

Thank you so much 😁

[@michaelkay4464]

Seems to me the practical question inside of a workout is... can you lift with high quality. If not, your trading stimulus per set for time. You could conceivably use that time for more sets to equal stuff out, or just to get a good chunk of the stimulus in much less time. Anyway hugely appreciate the evidence, and dives on studies that I don't always have time to go and read myself :).

[@HouseofHypertrophy]

🙏

[@kramkalisthenics]

At 66, all I do is compound movements (pulls, dips, ATG goblet squats). I rest 3 mins. between sets unless I am fried at the end of a workout and I'll take 5 mins. on the last 2 sets.

[@hayesism]

Those surplus rests in your writing style. makes it resemble. your workout style.

[@EGspider]

I'm 67 and I'm doing exactly what you are doing. Kind of confirms I was right

[@kramkalisthenics]

@@EGspider yes! By listening to our bodies we knew this.

[@CanditoTrainingHQ]

Excellent video, as always.

[@HouseofHypertrophy]

Thank so much you Jonnie!

[@d3f3kt57]

I am glad you go into detail regarding the methodology of the studies included in the meta-analysis. Lots of people would just look at the results of the meta-analysis itself and ignore all of the variables at play. This is why you're the best science-based hypertrophy channel.

[@HouseofHypertrophy]

Thank you so much! :)

[@nunninkav]

I loved the edit on this one, the first few minutes had me laughing. I'd say, train with short rest to cut up, train with longer rests to gain. The best way I've found to get cut is circuit training with pretty much no rest, that melts fat off of me.

[@zeratul8372]

another banger video man

[@HouseofHypertrophy]

Thank you dude!

[@Phuktup3]

I probably wait about 15-20 seconds between my 3 sets to absolute failure, concentric and eccentric. My entire training is centered around short rests and going to eccentric failure at least 3 times. I have had the BEST RESULTS with this protocol. The function of the cell indicates that eccentric failure bypasses hennemans size, neuromechanical matching, and regional hypertrophy bottlenecks. You can literally feel the difference between just regular concentric failure and eccentric failure and little rest ensure my muscles are torched. Great video! I love having my trading style confirmed by studies in a separate video!! The results needs no studies to show that it works, the gains speak for themselves!

[@ucyqweyq7whucvn141]

Soreness and metabolic fatigue does not predict muscle growth.

[@arthurmiranda8896]

As always, thanks for the info!

[@HouseofHypertrophy]

No problem! Thank YOU for checking it out :)

[@ulyssepvff]

Nice work, very well summarized

[@HouseofHypertrophy]

Thank YOU for checking it out"!

[@justmechanicthings]

Been doing 1 min rests on everything, you've given me some food for thought. Thanks HoH

[@HouseofHypertrophy]

🙏

[@jerryandrews7028]

imo i would definitely increase that, especially on compound lifts, depends on you though!

[@ChrrolloDI]

I feel like i take about 5 minutes in between sets whenever I maximize effort and proper technique... Othwrwise i feel like I'm cheating myself out on a good workout.

[@HouseofHypertrophy]

Oh, that's very interesting to hear!

[@katelyngray1710]

@@HouseofHypertrophy do you think resting 2- 2.5minutes for smaller muscles like biceps and resting 4-5minutes for bigger muscles like quads and back etc would be a good way to balance growth?

[@musicandmagic909]

"I feel". Are you not using a timer?

[@ZalvaTionZ]

@@musicandmagic909 Why would you use a timer to gauge fatigue?

[@kariusbaktus165]

@@ZalvaTionZ because in this context it is local muscle fatigue, not fatigue in a medical sense. We also know our own bodies well enough for a timer to be a very good tool.

[@overtonpendulum2071]

I never understood why people prefer short rests. Long rest let you lift more weight.

[@cooldude6853]

Time constraints

[@chilldude97183]

job family and other hobbies

[@overtonpendulum2071]

@@chilldude97183 Yeah that would be a benefit if you could stimulate the same growth as with long rests. But apparently you can't since you have to do more sets.

[@SrExclusivity]

I use small rest 30s for the first 2 warmup sets with high reps 16-25reps .. and then the first training set 1,5 min for 10-12reps and for the full load training set 2,5 min for 3-6 reps and then Dropset 🙂

[@agent7766]

Hey,excellent video,can you do one on bulking benefits in strenght and hypertrophy pls , great work btw👍

[@Johnpdf]

Calories = energy, u need energy to perform well and grow u cant grow well without proper fuel boom done

[@HouseofHypertrophy]

Hey! I do have plans to have some content on the research surrounding bulking!

[@adamjar]

A. 3 minutes rest: 1. 10 reps 2. 10 reps 3. 10 reps 4. 10 reps B. 15 seconds rest: 1. 10 reps. 2. 4 reps 3. 4 reps 4. 4 reps 5. 4 reps 6. 4 reps 7. 3 reps 8. 3 reps 9. 2 reps 10. 2 reps I believe 40 reps of B option is much more hipertrophic, because you're in the "close to failure" zone all the time.

[@jeffchandler3914]

How anyone can stand around for2 to3 minutes when other gym users are waiting to use the equipment.i get in and get out and go onto work.I feel better for doing my hour of weights than I did in the past when I was there for doing 2and a half to 3 hours

[@Roman-eq8ko]

Thank you House of Hypertropthy!

[@HouseofHypertrophy]

Thank YOU my friend for checking out the content!

[@Jari1973]

I like longer rest times.. but that also means that then the time in the gym often stretches to 2 hours 👍

[@robertdipietro991]

You need less volume when you rest longer. Your sets are significantly more productive when you take long enough rest periods because you get significantly more motor unit recruitment so you can effectively stimulate the biggest motor units in your muscles. Unless it isn't a big deal to you and you like being in the gym, you may want to reduce some of your volume given that you are resting 3+ minutes and training hard.

[@Jari1973]

@@robertdipietro991 I think that in both ways the total load lifted should be the same.. Short rest time 8,6,4,4,2x10 kg, long rest time 6,6x20 kg 🤔

[@coachingconfidant2785]

@@robertdipietro991 I do 12 sets a week per muscle and its still 3 hours with 3 min rests they take a long time

[@nimblegoat]

@@robertdipietro991 Counterpoint as 59 year old newbie, not after big muscles per se, but strength, as now mostly happy with added muscle, I can do strength high weights , low reps , bigger rest for say lat pull downs, as when warmed up feels a very safe exercise , same can do huge weights on glute drive. But for something like Hack Machine. if I ramp up too high weights, I ramp up chance of bad form , and butt, lower back rising off machine to drive that last number 3 rep. So I drop weight and up reps . Can use time for mobility , and stretches while waiting . I don't mind as lots of reps as is cardio also for these big weight exercises , same as when I remove weights from machines I do 5 goblin squats on each weight , or sometimes over the head tricep curl, more for the motion for that one . So I get a bit of a HIIT workout at same time.

[@papaspaulding]

Anecdotal but Ive found both short and long rest periods provide similar results. depending on your workout and how its structured you might favour one or the other or indeed both (compounds v isolation) My first few years of training were only resting 30 seconds before sets, then when i joined a gym and started lifting heavier doing a bro split with a training partner I was waiting 60 seconds between sets (which seemed like a really long time to me then) and then years after that took to taking even longer when wanting to lift really heavy for every set. One benefit ive found with shorter rest periods is retaining focus and maximal effort (which can be hard mentally at times when doing high volume with high intensity for example)

[@TypicallyUniqueOfficial]

The problem is, most research that supports shorter rest times are completed in complete beginners. When you dive into the individual studies done on trainees beyond the beginner stage, intermediates and advanced, longer rest time always produce better results in both strength and hypertrophy.

[@microondasletal]

Many top bodybuilders are still training with short rest times for a reason. I've tried it myself and it makes all the difference in the world. Short rest times lets my big muscle groups sore for 5/6 days while training to true muscular failure (not momentary failure, but true muscular failure, where you can't even lift the bar half an inch). Soreness is an indicator of muscle damage and the perceived effort is also much higher when going this route. Using rest-pause and drop sets made my physique explote. Currently 1,73m and 95kg. I'm gonna be honest, I don't love studies where "failure" plays a role for 2 main reasons: 1. Most of which participate in studies don't even know what failure is and aren't even getting close. Only advanced lifters know, and not even all of them as some sacrifice intensity to get more volume in. 2. Those who are going to failure aren't going to true muscular failure, but to momentary failure. Most end their set at the point in which they could actually destroy that muscle by doing half reps, then rest-pauses, then drop-sets. It has a logic in the way that resting for a few seconds before lifting again allows for the body to regenerate some ATP while keeping the muscle fibers extremely fatigued, so that every consecutive set produces waaay more tension and muscle damage than the previous one. Resting 3/4/5 minutes between sets ruins all of that accumulated fatigue that is actually useful to generate muscle growth. People could be getting way better gains by training less time. One hour with this and you're dead. Now we're seeing that bodybuilders were right about doing half reps all along. I'm not waiting 2 decades until science confirms that this path produces more muscle growth than sitting in the bench for 3/4/5 minutes until I'm not tired.

[@coachingconfidant2785]

What doesn't make sense is how Steve Reeves a proven natural got so big in a relatively quick period of time using short rest periods of 60 seconds. It doesn't support the research

[@coachingconfidant2785]

@@microondasletal what's momentary failure? for me true muscular failure is when I get to the sticking point and the weight won't move for like 5 seconds is that correct?

[@coachingconfidant2785]

@@microondasletal Also half reps aren't better than full reps. They just proved that the eccentric was more important than the Concentric, but both are still important. Also progressive overload is the most important for growth not muscle damage unless ur on roids

[@kirby7475]

Sure, but that's not to say that decreasing rest times can't be a valuable training variable to tweak some times. So shorter rest times might not give you immediate strength gains, but it will build your work capacity, which will help you squeeze out more reps and sets further down the line. Even advanced and competitive lifters will have periods of training months out from competition where they'll train to build their work capacity, and shorter rest time is a common variable they tend to tweak to achieve just that.

[@Downsize1940]

This one needed to be done

[@vanceoz4080]

Thank you for the video and great information. Do you think there is a point where rest is too long like 5 mins+?

[@SnakeAndTurtleQigong]

"14 billion years ago, the universe began. A few minor events have happened along the way, but the most important thing is that you're here. Lifting weights." 🤣

[@HouseofHypertrophy]

Haha, I appreciate your support as always my friend!

[@8tonystark8]

For a second I thought I clicked on Kurzgesagt video

[@nicolaos355]

Could you make video about isometrics? Their ability to build strength and muscle, how they build our tendons etc. Best way to use them in our training.

[@TheKencyr1]

The biggest factor for muscle growth, by far, is consistency. The guy going to.the gym 5 days a week for 3 years straight, is gonna be farther along than someone who tries to get everything perfect but takes alot of time off

[@joshl3544]

I go consistently 5+ days a week, still wanna get big though, this is just kind of a worn-out reply to exercise science videos

[@TheKencyr1]

@@joshl3544 literally no idea what you're even saying.

[@N0RRec]

The opening was amazing

[@HouseofHypertrophy]

Haha, thank you so much!

[@Pnw208]

Advanced lifters should rest”as much as you need” let your breath recover and heart rate drop till you feel like you’re about 80% for size. Meaning if you went to failure and got 10 reps you will now reach 8 reps at failure using the same weight. This is defferent for each exercise and different for different weights or for different people. Go by feel and be in touch with your body. In general it’s best to rest to 90-100% when strength training. For weight loss 60% may be sufficient. For size 80% is ideal for me and the people I know. Don’t time your rest periods. Just learn your body. It’s good to change the rest period for different goals. Super long rest is great for strength because the overall weight lifted is greater but you won’t burn any fat train like that

[@Zhalfrin]

This is brilliant! As are of your videos I have watched. I was watching this thinking "I hope they will talk about how to optimise hypertrophy training if one decided to go with shorter rest" and you didn't disappoint! Do you have any videos exploring density training? i.e. increasing work done within a given time

[@HouseofHypertrophy]

This is awesome to hear, thank you! As of right now, I have discussed supersets/dropsets/rest pause in the *later* portion of this video: kzbin.info/www/bejne/en6npqp5ptGan7s (there are timestamps there)

[@alanESV2]

I like the Pavel Tsatsouline thing of resting 15 to 20 minutes, going like all day

[@justgivemeanumber8215]

yeah, I do that. actually makes you beastly af. Not all day though, although if you put lighter weights, you can probably go all day -- but I definitely do more than 10 sets that are heavy. you need a home gym and work from home or something for that though.

[@fazole]

Grease the groove is for strength training not for muscle hypertrophy. Pavel crticizes hypertrophy training as "muscle spinning", creating large but not dense muscle tissue.

[@watermydriedupsoul]

LMFAO! THAT INTRO! I'M DYING😂

[@HouseofHypertrophy]

😂😂😂

[@paulsacramento5995]

I take 60 min rests between sets of compound exercises when taking 5 reps beyond failure, but with isolation exercises, I start the next set before I finish the first. I have found this to be optimal in causing an intense waste of time.

[@1TieDye1]

That intro was great lol

[@HouseofHypertrophy]

Haha, thank you!

[@user-ii7xc1ry3x]

And so was the finale. The edit game is goated in this house :D

[@Tom_CarnivorousDG]

2-3min rest time by far are the best if you train to failure and beyond

[@honaker1127]

I've seen some stuff recently on low volume training and the benefits and studies showing proof of it. Any thoughts and Maybe a video?

[@RemixSSBM]

is there anything about 10+ minute rest times? i've always wondered the difference between doing sets back to back versus rotating between different exercises every set to give yourself a longer rest for each muscle group

[@spinewrenched848]

Yeah, going by just a set time seems ridiculous. Wait till the target muscle feels ready to go again, and when you get your breathing and heart rate back in check. That will automatically mean more rest for squats, and less for concentration curls. You don't need to time everything like a robot? If you feel ready, just go. If not, wait.

[@Tabethy]

Hey, im a medical student and ive been dying to know how you do your research to find the exact information you want. I need it to improve my knowledge.

[@Dehura]

24h rest between sets. 1 set every day. 👌

[@recentmanagement5884]

Ok Mike mentzer

[@joshl3544]

Here's the way i've always thought about it. When you stimulate a muscle group, it's like a wave spreading out across whatever parts of the body its activating. Therefore the larger a muscle/muscle group, the longer it takes the wave to spread out completely.

[@godschild7486]

2 - 2.5 mins for compound and 1 - 1.5mins for isolation

[@JasminMusic1602]

20-30 seconds work best for me! 15 minute workout...amazing

[@ModernFitTrader]

Bro you have a video about calves? What’s the most effective workout??

[@WanerRodrigues]

As always, a wonderful video! Regarding exercises in a stretched position, some natural bodybuilders avoid it saying that it can increase tissue damage and that the greatest gains may be related to untrained individuals, do you think this makes any sense?

[@HouseofHypertrophy]

With the damage, I anticipate it's largely not going to be a problem due to the repeated bout effect (kzbin.info/www/bejne/gaa4m3h5bqxofLs ). With it only benefitting untrained people, I think there a problems with the arguments behind this, dissected here: houseofhypertrophy.com/stretch-gains/

[@WanerRodrigues]

​@@HouseofHypertrophy Your article is very comprehensive! Thank you!!

[@mertonhirsch4734]

Quick point. While everything I have read suggests that longer rest periods produce more hypertrophy on a set per set basis, I would say that almost all of them show equal or better hypertrophy with shorter rest period on a minute per minute basis. If you can get more total reps at a certain weight in a span of time, say 10 minutes with shorter rest you will gain more than doing the same number of reps with longer rest between sets in the same time frame. So for example, if you do 4 sets of leg presses with 500 pounds in 10 minutes and get 30 total reps, or 6 sets of leg presses with 500 pounds in 10 minutes and get 30+ total reps, whatever breakdown gives you the most reps with a given weight in the same total time frame will be better.

[@kmarshall131]

I never understood the theory behind short rest period. If the goal is to hit 10 reps in a set close to failure then by your 2nd set of short rest you wouldn't reach those reps and definitely not even close on your 3 and 4th sets. Rest should be the shortest amount that lets you achieve your rep range goals close to failure on every set.

[@HouseofHypertrophy]

The general idea was shorter rests just permit greater temporary elevations in anabolic hormones :)

[@ActivateTrueHealth]

​@@HouseofHypertrophy jay Cutler to this day swears by 45-60 second rests and says it's to keep the intensity high, because intensity is an important factor for hypertrophy

[@nunninkav]

If you want to get shredded, circuit training with almost no rest works great. The guys who advocated this training regimen were on a pre-contest cut.

[@kmarshall131]

@@nunninkav lol. Nice joke

[@kmarshall131]

@Mantastic-ho3vm lol. Coming from a CSCS I assure you it is a joke.

[@RoidfreeSenior]

I dont sweat rest time too much... I go again when I feel recovered enough

[@Stuart.Branson.]

Nothing like a good "Paradigm shift" to resell a narrative £$€ I rest until my heart has slowed down near to normal. Prob 1 to 2 min.

[@imsandhu9827]

How to start workout again if a guy is resting from 1 year as per you? That guy worked out 5 years earlier

[@ColonelClaypool]

Great video! But not clear to me if the rest time is inteded between an exercise for the same muscle groups or also applies to super sets?

[@chasingshangrila]

I use both.

[@williamdejeffrio9701]

Wish I was smart enough to take all this in within one viewing. That was like drinking from a fire hose. I will follow up with repeated viewings, taking notes next time...but I really appreciate this information!

[@soots-stayingoutofthespotl5495]

I used to take 1-minute rests on every exercise when I first started, but I think age catches-up with you in the end. So generally I tend to do something along the lines of this now: 1 min to 1 min 30 secs for delts 1 min 15 to 1 min 30 secs for back, calves and traps 1 min 30 secs to 1 min 45 secs for arms, glutes and cable chest work 2 mins for compound chest work, general leg work (split squats, leg press etc) and cable leg work 2 mins 15 secs to 2 mins 30 secs for hamstrings/ dead lifts and any more-taxing leg isolation work i.e. high-rep weighted walking lunges, weighted Bulgarian split squats etc 2 mins 30 secs to 3 mins for quads/ squats I definitely feel better having extended my rests on bicep work, but I'll sometimes cut it to a standard 1 minute if I'm supersetting two totally different body parts i.e. calves and biceps. I have no idea why I don't need as much rest for back work as I do for some of the smaller muscle groups though.

[@justadudebrowsin5807]

Don't underestimate the cardiovascular contribution during short-term rests. Just did this recently, 3 sets of pullups with 5m rest I could hit 12,11,10, but with supersetting and 10-20s between supersets, I hit 12,8,9. I definitely felt like my heart would give out moreso than hitting muscular failure. Which is a good thing, I've recently felt that I need to train my heart a little more. I also remember a few years ago I used to never rest, just superset bam-bam-bam and I hit similar numbers each set (like 10,10,9 for example) and I don't remember being particularly out of breath, so it's definitely something you adapt to over time. Just sux in the beginning

[@wulfgarpl]

Rest until you feel "bring it on"

[@soots-stayingoutofthespotl5495]

I don't really agree (whatever Dr Mike says). Okay, if you sense that you're not ready to go then by all means wait a bit longer, but otherwise I would default to planned rest periods, which for me go from 1 minute to 3 mins. I say that because I could easily wait 3 or 4 minutes on the chest press, or 5 to 6 mins on squats, which is partly psychological because I know they're going to be hard. But that would massively extend my time in the gym if I were to do that, not to mention tie-up equipment for too long (e.g. the 24kg-36kg dumbbells that most people need, or one of the two squat racks). It's as annoying as hell when someone has the gear that you need, but performs just two sets in 10 minutes because they're busy browsing/ Tik-Tok'ing or whatever. But to do that *deliberately* ...? BTW, it's not always as easy as 'just find something else to do' when there's no equipment availability, because I may have already re-jigged the order of my presses for instance, and will have just one set to do with X dumbbells before moving on. I don't want to have to come back and set-up/ clean the bench again etc. And while I appreciate that i. people need to do what's right for them/ their body, and ii. people have paid to use the gym the same as I have, gym etiquette is a big part of the whole experience, and hogging equipment is a no-no. Young girls doing their entire workout in the Smith machine, take note.

[@_baller]

Being close to failure, or CTF, encapsulates how low reps and high reps can build muscle cuz they both go to failure, how isometrics work, cuz they go close to failure, how body weight exercises work cuz they go close to failure, how the most intense guy in the gym has the most results, cuz he’s going closest to failure, so CTF is everything

[@ChriSX13]

but isometrics are much less efficient compared to concentric and especially eccentric movement, and same goes for bodyweight exercises as you will most likely exceed the 35 rep range eventually. note that i did not say they don't work, just that they are less efficient. if that is how you like to train, then by all means!

[@_baller]

@@ChriSX13 don’t care, isometrics build strength and muscle in their respectable range, and that’s because they’re held til failure, which is the focus of what I’m talking about

[@fanboiahoy260]

Have you even watched most of their vids? 2-3 reps before failure is optimal. Go learn some more

[@_baller]

@@fanboiahoy260 wtf do you think CLOSE to failure means, you failure

[@MrAhmedYT444]

❤❤

[@frog6054]

This is why high volume bodyweight exercises is still pretty good for muscle mass, doing hundreds of reps to failure with low rest will yield results!

[@ItDoesNotMatterWhoIAm]

Is there any data on performing workout sets spread out throughout an entire day (9-12 hour period)? So for example rest periods between sets are stretched to 15 - 40 minutes.

[@yesitsme6]

i do paused rest set it saves a lot of time and i get a huge pump

[@alexr4744]

people are way too obsessed with having specific times for their rest periods. this is one of the times you should listen to your body to determinate when you are ready to go. The key to this is your breathing. If you are still out of breath after a set, your body is still not ready for the next set. If you breathe normally again, its time for your next set.

[@snacking5908]

I do longer rest times for larger muscle groups. Shorter rest 1-1.5 minutes for arms. Maybe 2 minutes if I’m lifting very heavy for arms

[@rockymodzdiy]

Also have to think about intensity, if the weight is lighter I usually rest maybe 30-60 seconds. But with heavier weight I’ll wait over 60 seconds

[@jouniosmala9921]

If time is important largest savings come from getting enough equipment at home to handle a decent program. Suddenly savings of over 30 minutes per training session just from travel times and locker room drying times.

[@daithi1966]

When I start hitting a plateau and have problems adding weight or even an extra rep then I'll cut down on rest time between sets for progressive overload.

[@MrAhmedYT444]

Brother i have a question after watching the whole video.... i train mostly full body so i do bicep curls then 30 sec rest then switch to another exercise (another muscle group) and do that till i completely do one set of all exercises then it may take about 10min or 15min to come again to the bicep curl does that mean i rest for long periods or short periods?

[@HouseofHypertrophy]

Technically, that would be a (very) long rest interval. By the sounds of it, you're doing something called "circuit training". Some may speculate the short rest between *different* exercises compromises the quality of those sets even if it's not the same muscle group. I personally don't know, since there's not much research on this. There's only one study I know of, and it implies what you're doing might be perfectly fine for muscle growth (it produced similar gains to "traditional" training style: pubmed.ncbi.nlm.nih.gov/21659889/)

[@MrAhmedYT444]

@@HouseofHypertrophy thanks mate really appreciate it

[@zerrodefex]

@@HouseofHypertrophy yeah that's why the more exercises in a super set the more rest time needed afterwards, as much as 5 minutes is typical after a Giant Set of 4 different exercises in a row. Despite being different muscle groups it's still one set of heart and lungs supporting the entire system after all.

[@_baller]

Yep close to failure seems to be the underlying factor, which makes sense, cuz why would the muscle need to build more if it’s fully capable of the stress being put on it, unless….it goes to failure, in which case it says we need MORE

[@rinkuhero]

one thing you didn't mention here is that women seem to require less rest time between sets as men do, they recover faster (perhaps because the muscles are smaller; it might follow that larger men require more rest than smaller men as well). to me that's an interesting aspect of rest times in studies, that the smaller you are, the less rest time you seem to require before you can replicate a set (same weight / same reps). this sort of makes intuitive sense though, as the smaller the muscle, the faster you can move fluids into and out of it (to remove lactic acid for example). and it ties into the isolation vs compound exercises difference, with larger muscles of the body requiring more rest time than smaller muscles (possibly). so another thing it's good to know is that a 250 lb guy might require more rest time than a 150 lb guy, even if both are doing the same exercise and both have a similar level of training (e.g. an advanced 250 lb guy might still require mores rest time than an advanced 150 lb guy before he's able to replicate a set without losing strength across sets).

[@kobemop]

Alright, what's the take away points. From what I've understood from other research papers, they say if you rest less you do more sets, but if you rest more you do less sets. Those resting 90 seconds, how many sets would be recommended?

[@adammieloch8487]

That Naruto sneak-in

[@HouseofHypertrophy]

Haha 💪

[@DavidBrockes]

I always give it 60 seconds rest, but, at 62, if I'm doing legs I have to have a lie down on the floor afterwards for 5 minutes at least 😂😂😂

[@THExJMC]

Once youve been lifting for a little while you should be able to feel whether you are rested enough to get in another high quality set.

[@nolanfarley9195]

I do 1 drop set decreasing about 3 times (each to failure) but not going below 50% of the original weight then a static hold with the original weight. Afterwards I'm unable to lift even the lowest weight i went. I've only done it for 2 weeks now only exercising the muscle again went it feels normal. Is this good?

[@cdb081258]

How about doing 2 sets short rest, 2 sets long rest? To attempt to get increased hormones and increased hypertrophy? Also challenges the body differently for increased adaptation

[@UmpikLumpik]

Since 2 years I see the most benefits in 2 min.

[@murmor6890]

I superset 2-3 exercises at home, that regulates the rest automatically and avoids time wasting.

[@SaifAli-hi2jv]

TLDW: Results may vary, hypothetically a rest time may be beneficial

[@LuyandoSiame]

The reason I watch this channel is that they put science on muscles and make it grow bigger

[@HouseofHypertrophy]

💪

[@PutraRhm]

The logic is longer rest equal to more reps, imagine lifting heavy weights while exhausted.

[@russellbell7580]

Time under tension. End of story.

[@TiberiusX]

I only do 1 set with myoreps (less than 10 second rest) and sometimes a cluster set (less than 60 seconds rest)

[@kit2877]

Your body tells you when you are ready its pretty intuitive. If you are doing something every minute on the minute and by set 3 your reps have halved you arent taking enough rest. I mostly strength train so its a bit different to hypertrophy like i just cant blast every minute on the minute nervous system would quit on me but even when i started and was doing basic hypertrophic training i didnt time my rests more just tried to take 1 song (about 2-3 minutes) of rest because if i didnt my reps would drop from say 10-5 and it feels like im cheating myself. If hitting failure was the only thing that mattered you would do one RPE 10 set then every 5-10 seconds do one more rep which due to fatigue would also be RPE 10 and you could blast 6 extra "sets" in a minute. Obviously that is hyperbolic buy you understand why i think it's intuitive that short rest makes no sense you just get less workout done. There is also the other side being that if you rest for a minute and your reps dont decrease your RPE for each set is almost definitely low and low workout intensity is also bad (for the most part) On top of this the fact my own experience being resting longer for strength work because it feels better and shorter for hypertrophy because it feels better correlating with research aswell as anecdotal evidence at least to a degree substantiates the intuitive approach to rest time and that there isnt some psychological tomfuckery going on with everyone as informed and ignorant people experienced similar things.

[@davorzdralo8000]

That 10 + more in a very short time actually works extremely well, I forget how exactly they call that technique. The only issue with it is that it's sooooo fatiguing, both physically but also mentally, it's ducking traumatic 😂 But it builds muscle like absolute insanity.

[@kit2877]

@@davorzdralo8000 fatigue to stimuli ratio is very important. Im sure it builds muscle well if used scarcely but I'd be surprised if as a consistent training method that is effective.

[@JayDKay2608]

​@@davorzdralo8000 Think it's literally just called pauses 😂. If you do first set normally and then use pauses to match rep count on subsequent sets it's called mayo rep matching I think

[@JayDKay2608]

​@@kit2877 I use it to break plateaus sometimes and it is very effective, but I absolutely agree it's not sustainable long-term

[@kit2877]

@@JayDKay2608 fairs

[@peetos-chan2835]

💪💪💪

[@juandavidgonzalezmatallana9797]

Im changing my full body workout with 2.5 mins rest between sets to 20-25 seconds rest, additionally im adding two more sets per muscle group per training, im doing it for six months at least, i will update this comment when the experiment is over P.d: I train since 2021

[@coachingconfidant2785]

update me swell I want to know if the 60 seconds rest is superior. Don't do 20-25 seconds do 60 seconds, and do double the amount of sets don't add 2 sets so do 6 instead of 3 and see if it's superior

[@f-xdemers2825]

Resting too much will bring one close to failure.

[@_baller]

Wait til elitists find out that lifting keeps us stronger, healthier, smarter, happier, and more confident, it will be all over

[@zerrodefex]

Wait until? They've already been demonizing gyms and fitness as "extremist activity" and such since 2020. Also media crapping on studies showing that exercise is at least twice as effective as anti-depressants.

[@YungPickleDaSour]

You’re an elitist

[@_baller]

@@YungPickleDaSour I’m not an evil billionaire who wishes to enslave the masses, so no

[@frankmartinez2987]

Are you okay?

[@stevearnold8265]

Why do you think they never control for diet, protein, water in the muscle, or a pump in these studies? They don’t want us to know the optimal way to train.

[@danielbrowniel]

They should compare 5 sets to failure with 1 minute rest times.. Define the average amount of time that takes and tell the second group to stop at the last set after that time range. In other words the sets or reps should not be the constant, time should be. It has to be better to do 5 sets than 3 in the same given time if you are limited to that time. I don't want to spend 2hrs at the gym, 1 will do.

[@neverbroke642]

So let’s say you want to do full body for 5 days. Sets 2 with 12 reps every Body part would that be optimal? If your recovery is good and no fatigue! Just wondering because that’s 10 sets for the week but would that be low volume or should it be bump up to 3 sets to make 15 for the week

[@chimrichalds7508]

STOAP CHORLIE! this has goan oan loang enoagh

[@justinmusicandskateboardin9282]

The real question this topic is about is does RELATIVE effort matter or does only ABSOLUTE effort matter? My best guess is that absolute effort is the only thing that really matters because A - that’s how our entire philosophy on the training method of grouping reps into sets and then resting already assumes it works. Why rest at all if it’s just relative effort that matters… people would just keep pushing and pushing until they’re done if not. And B - imagine scenarios where your muscle is already depleted and weak or perhaps even injured, trying to exercise that muscle in its weakened state is only going to produce a fraction of the force that it’s actually capable of producing, and I can’t imagine that signal having some sort of mental processing buffer that somehow factors in how tired the muscle is and “knows” how hard you are pushing it (despite only producing a miniscule amount of force)

[@GHCMargarita]

What about rest between sets when doing antagonist supersets? Let’s say you rest only 1min but the rest for the muscle group your training is probably 2m. How would that affect it?

[@HouseofHypertrophy]

I generally would consider the second exercise as part of the rest time for the first exercise, unless you're still a little gassed out then I'd consider the rest time after both have been completed (or just until you're ready for the next set regardless of the precise duration).

[@GHCMargarita]

@@HouseofHypertrophy thank you this has been on my mind for a while I’m glad It works that way. Btw I love your content the visuals are amazing and they way you breakdown the studies is even better. I also love that you don’t just state the studies as facts but also breakdown the potential issues with the studies ❤️

[@Ali-jc4bd]

A great video❤ Can i ask how do create these videos?

[@HouseofHypertrophy]

Thank you! I create the illustrations on adobe illustrator, but animate them on VSDC editor

[@Ali-jc4bd]

@@HouseofHypertrophy thanks bro👊🏻

[@mushshrap6471]

So does this negate all of the studies done on rest/pause training being just as good as standard training?

[@glennjones7905]

over thinking... I need a rest from that. Some days I need more rest, some days less, and no clue why the difference. Just work with it. Same for max weight per exercise, sometimes heavier, sometimes not. My best clue if I had a good workout is how sore muscles are (DOMS) in the following 1-3 days. And oddly, it has little relations to more or less rests nor max weights, provided, the last 2-3 sets are maxed out to failure.