How long do you rest for? Do you believe this?
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How long do you rest for? Do you believe this?
How long do you rest for? Do you believe this?
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It should be noted they did 60 secs rest and not 90
didn't read your study don't care
i train full body 5 times a week
i also love to gobble large black penis
I rest for 3-5 mins
1 minute is too short but the general rec is 90 secs for hypertrophy, 3 mins for heavy compunds
look if I need to rest 3 minutes to hit my curls for my desired weight and rep range I will rest 3 minutes and not 90 seconds. gen rec is dumb and gay.
I'm not trying to argue with you anon, you do whatever works, the question I'm asking is, could the standard approach be wrong, you say it is? right one for that column
>follow the advice of 90s rest for isolations
>semi-plateau on my isolations
>decide to rest for 150s instead
>make better progress and see noticeable muscle mass increase
Who even came up with this short rest period bullshit?
>Enters a thread about a study that says 3 min rest is superior for hypertrophy
>"the general rec is 90 secs for hypertrophy"
You're a dumb fricking Black person and you annoy the frick out of me. Just pretend you engaged with the paragraph and that the microplastics haven't rotted your brain
>You're a dumb fricking Black person
wow racist much? -_-
>that's racist
One of three possibilities.
A) Bait
B) You don't know where you are.
C) Sub-90 IQ Black personino
Anyone that rests 1 minute between sets and jumps back into another isn't lifting heavy enough. If you're pushing yourself you'll need 3-5 minutes recovery between sets. Anything shorter is a joke.
Isn't this common first year knowledge? Do morons really rep till failure then jump back on and try it again after 1 measly minutes rest?
No wonder you're all DYEL.
3 minutes is way too long for me personally. I do 40 sets of various workouts in a day and with 90-120 seconds of rest and that takes me 1.5 hours. how long are you in the gym with 3 to 5 minutes? and how many total sets is your workout?
>40 sets of various workouts
What the frick. Post what you do
you NEED to lift heavier and you NEED to stop doing full body every day
Don't lie to me, mega Satan
I am not saying full body is bad, it's just very time intensive. It would easily take 2 to 3 hours to do everything decently.
> you NEED to stop doing full body every day
Waste of fricking digits
There's probably a wide range of responses to different rest times based on one's cardio capabilities. Also based on overall strength. I've found that the heavier I lift, the longer rest times I need because my work capacity does not scale nearly as quickly as my strength.
This is the type of guy who plans on doing 4 sets of 10, and successfully does all 10 each time, and then wonders why he isn’t growing.
Just lower the weight if you can’t do 6 reps. Your body doesn’t care how many reps you do, every single rep until the last 2-3 are just cardio.
This is not true. Studies have shown hypertrophy is more or less the same between trainees who train with 2 and 3 reps in reserve, and trainees who go to complete failure.
There is nothing unique about the last 2 or 3 reps that causes more microtears in the muscle.
>more or less the same
No, the figures are comparable, but there is a clear and measurable difference, as shown in the studies.
Post studies then, you nerds.
This, I don't know how people frick it up.
I just go when ready, that is 2-6 minutes.
I very rarely see people that are not complete dyels time their sets with a stop watch.
It's not necessarily a bad approach, but I think the secondary factors are what's key. Focusing on the lift, being determined to replicate a certain number of reps at a high intensity threshold, visualizing/preparing mentally during the rest period etc. vs the guy who just sets a stop watch and goes through the motions.
t. cardiolet
I get anxious in public so I start lifting again without much rest
I sit on my ass and stare at gym hoe booties for 5 solid minutes
You’re a b***h. Your rest time is your God given time to look around the gym to either look at women without feeling creepy or to judge other people. God gave you rest time to look at women or to make fun of people so you better use it.
Why is every decent post attached to an uncommon frog
I usually do 3 minutes for upper body exercises and four minutes for squatz and deadlifts. With real heavy DL sets, I sometimes take 5 minutes.
This. Also if you do anything that requires explosive strength (sprints, jumps, olympic lifts) you need longer rest times to fully recover.
Angry dyels will respond to this like is isn't true.
>we took a couple of random guys and told them to lift wowzers not everyone is the same let me mark that down in my journalrino
IST studies are always pseudoscience
Cool, how long do you rest for hypertrophy?
the real timesaving redpill is to immediately swap to an exercise for another bodypart instead of resting
This. Also it's better if it's an antagonist muscle group so that you stretch out the first muscle group before hitting it again with max ROM.
Resting a muscle 10 minutes is even more beneficial. For various reasons. So I do for 2-3 bodyparts. Each gets 10 minute rest.
Supersets are where it's at.
Depends on training weight, exercise and set count. 45s to 1 min for easier stuff. 1-2 min for heavier compounds if necessary. I don't sweat the details, they don't matter.
i dont need a fricking pseudo science study to tell me how long to rest jesus fricking christ people are moronic nowadays too much information really leads to moronation.
>go to the gym
>lift weight
>rest x period
>not able to move y weight for desired rep range
>rest z period
>able to move y weight and progressive overload
there i fricking found the le hecking most optimal rest time for your individual needs for maximum gains.
This, I never timed my test period. I wait until it feels right. It’s around 2-3 min average if I had to guess
I rest about 15 minutes between sets because I train so intensely that any normal amount of rest just doesn't cut it
holy fricking shit that was clean
IIRC they're training, it wasn't a real attacker.
>training Judo on asphalt
Really doubt that
That's not exactly a judo training session. Just a judo takedown that the guy could've decided to use on a whim, knowing that the guy wouldn't have hurt him.
But I might very well be misremembering or confusing it with a different video.
damn
Cool but why didn't he just shoot the guy instead of risking a lifelong injury?
where was the risk?
has to be choreographed
1 minute ish for most things, 3 minutes before a heavy compound top set or my last set of chins
You're telling me if I want to do 5 sets for 4 different movements I have to spend an hour WAITING
Yes. Even more if possible.
>p = 0.06
test
>21 people in study
>study lasted 8 weeks
In any legitimate scientific field, this would be considered a pilot study
As somebody with a bachelors in exercise science...
Of course longer rests lead to better muscle growth.
Longer rests allows your phosphocreatine and glycolitic systems to recover better between sets, giving you more anaerobic fuels at the beginning of each set, leading to more reps and thus more microtears in the muscle.
90 second rests is like doing cardio with weights. Its basically aerobic exercise at that point. Fricking moronic. But broccoli head morons are unteachable, so me writing this is a fricking waste anyway.
I'm paying for a trainer and I think he's great but, not perfect. Human.
Since we're always in a bit of a time crunch, he's not being strict on rest periods.
I'm trying to get at least 45 seconds to a minute.
I commented that after the 1st or 2nd set, "I keep dying on the 6th or 7th rep" on several movements.
He says that will get better as I get stronger but you have me wondering if more rest in-between is where I should put more focus.
I think I'll ask for another set after failure and give myself the 3 minutes.
Thanks, fren.
I think trainers are great, but I definitely believe that they sometimes feel the need to "give you something special" as opposed to walking you through what seems like a really basic workout.
My training philosophy, is to hit two exercises (i.e pullups and dips, deadlifts and squats) hard as frick for 4 sets each with 3-4 min rests.
Not only is it hard to "teach" this type of training, but it lacks "sex appeal" for lack of a better word.
People aren't likely to have faith in a workout with such limited variety, or a workout that involves so much sitting and waiting.
You and your trainer should consider various approaches, and experiment together!
hello exestudent-kun
tell me about the rests.
if I do squats, rest for a minute, then do curls, rest for a minute, then go back to squats, will this have the effect of a longer rest period?
or is blood only a one time use you have to move as little as possible to maximize rest gains.
This is called antagonistic supersets and it's a great way to cut rest times while still getting high quality sets.
Squats don't work well because they are cardio-intensive if you brace properly. I do these
>any pull-up variation with any press
>any curl with any tri. extension
>lateral raises and calves can be superset with nearly everything
intradesting
Supersets is mainly for isolating small muscles, doing it with squats would be fricking exhausting, unless you're using less weight than you're capable of using on the squat.
>he can't superset compounds
doesn't this depend on the muscle? I could never do 90 seconds with squats, but I could with curls.
10-15 min
Maybe it's just a mental thing and the people that knew they could only rest for 1 minute lowballed the weight they lifted to adjust for it (and overcompensated) and those that knew they could rest longer opted to go with bigger weights than they would have normally chosen, so the ones that rested longer were closer to their real RM?
I take a 20 min power nap between sets
SIR!
Do you still use the bench?
Sir?
>Aerobic/anaerobic workout
1 minute rest between anything
>Strength workouts
2-3 minutes or whenever I feel that I can do the set again with full ROM and form.
I completely believe it.
I rest 30 seconds between sets, one minute between exercises. Don't care what science gays have to say about it
Now adjust for volume, morons. If you rest for 1 minute vs 3 you should be able to do at least 2.5 more total sets per hour workout. Yeah, 1 for 1 3 minute is going to best 1 minute. But 2 sets of 1 minute vs 1 set of 3 minutes? Going to be a shit load better. But we already know that. We already know volume is the most important variable in training. The 85 IQ autists ITT are patting each others back because they do 10 sets total per session and want to think they’re not literal dogshit benching 175 lb, lol.
I do 25 sets a session, 1 minute rests for isolations, and lift 2/3/4/5 for reps at 205 lb (12% bf)
natty?
homie it’s not helpful to highlight more than half the frickin page
>superset everything if not a tri-set
>only rest 60-120 seconds depending on if i'm doing a heavy compound or just isolating
>always focused and in the zone of lifting, feel great, and get excellent workout sessions done efficiently
cardiolets keep seething
I believe that more rest is better if you keep the sets the same, but you could instead use that time to do more sets. The balance for me is around 2-3 min.
Now instead of sets do 1 hour of resting 1 min per sets vs 1 hour of resting 3 mins per set
KEK cardiocels...
Just lift bro, you're overthinking it
Best post itt
>this study provides evidence that…
This is just one instance.
for heavier stuff i try to keep it around 3:30-4mins, if you need more than that then you have a problem
I only do the 3:7 method and get the best gains in the shortest time
https://pubmed.ncbi.nlm.nih.gov/30756168/
I rest until I'm good to go again. Doesn't matter if it takes 1min or 4min. it just depends on the exercise.
>muscle feels ready to go again
>heartrate is almost back to normal
>synergist muscles are rested enough to not be limiting
>mentally ready to go again for an excruciating set
I do heavy compound lifts 99% of the time so I rest 2-3 minutes
Not a question of belief. It's basic common sense. More rest allows for more work to be done. It is always a balance of free time for the gym VS time for other things.
Reminder that mechanical tension (a force only experienced by the muscle belly in sets close to failure) is the ONLY driver of hypertrophy.
Mentzer was fricking retarted , m8
on everything besides deadlifts: 1m +45s
on deadlifts: 3m.
If the rpe is too high i will push it to 2m or more tho
Phone on the bench chads we stay winnin
Did you not get the memo, science-based lifters are the new chuds. This is a Sulek board now, tf out of here