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1 minute rest between sets = next set is typically 70% LESS effective 1.5 minutes between sets = next set is 40% less effective 2 minutes between sets = next set is 20% less effective 3 minutes between sets = next set is 10% less effective 4 minutes between... show more

Ábris Babicz | The Demi Cycle Protocol 🧬

67,455 subscribers

25,148 views • 2 months ago •via X (Twitter)

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22 Comments

KV2 months ago

I unfortunately don’t have that much time, I have to get my workout in 35-40 min. But it makes sense

Forma-Total2 months ago

Adequate rest between sets is essential for maintaining high performance and force output, especially when training with high intensity. Optimize your training intervals and recovery:

FL Steak Man🐊🌴🏋️‍♂️🥩2 months ago

100% I'm a huge fan of long rests

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

💪🔥

Hoodrow_Wilson2 months ago

1 set every hour you’re awake or it don’t count.

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

Are you lifting an entire truck sir?

Hoodrow_Wilson2 months ago

Only on Tuesdays

Roman Simon2 months ago

Just do 1 set. Problem solved 😉

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

Honestly not doing more than 2-3 sets/movement nowadays 1 set can work too for experienced trainees who know what REAL instensity feels like

Jon Huse2 months ago

I'd argue more than 5 minutes on compound lifts. Heavy bench, deadlift or squat days I do 10 min rest between sets.

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

For strength training/powerlifting and especially PR attempts it definitely works Though if not a PR attempt and regularly need full 10 minutes it might as well be an endurance/cardio limitation.

Rodrigo2 months ago

So, 3-4 minutes is a pretty decent and reasonable period of rest.

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

Indeed, very reasonable Most gym goers from lower to upper intermediate won't need more

Andy Spencer2 months ago

Less effective at what?

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

1) Expressing the same total amount of force before nerves fatigue 2) Achieving the same degree of muscle stimulus

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

Enjoyed this? Great! You know what's even better? Receiving free daily fat loss tips on our newsletter (no calorie counting or restrictive diets) Subscribe today and get your free Metabolic Priming Blueprint here:

Pablo Conde2 months ago

Resting is key!

MLevs2 months ago

This is awful. You don't need max weight to get max effectiveness. You actually want your muscles to be pre fatigued.

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

Nothing in this post claimed max weight = max effectiveness Also nothing said you need max effectiveness on every set

Hard Truths Only2 months ago

Many people dont have time for 5 minute rest. Every training post on X assumes 20-25 year old childless male. Good luck resting 5 minutes when you are stacked with responsibilities.

Tomasz Janowitz2 months ago

You made actually argument for the short breaks. I will do 3 70% effective sets while you will do only one. It's 210% vs 100%. I will do more than 2x what you do in the same amount of time. Your math is not mathing.

Ábris Babicz | The Demi Cycle Protocol 🧬2 months ago

Depends whether you want to do more "work" or get better results But you can def play around with the math based on how trained you are, what your exercise selection looks like, what phase you're running, etc. There are like 69420 variations you can put together just based on the above Extend the ranges if you don't like them and you end up with nearly infinite possible variations You go and test them Stick with what works No biggie

Related Videos

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is ~100% as effective as it could be Hope this helps!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is ~100% as effective as it could be Hope this helps!

Dean Turner

563,118 views • 6 months ago

Listen VERY CAREFULLY…. Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is ~100% as effective as it could be Hope this helps!

Listen VERY CAREFULLY…. Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is ~100% as effective as it could be Hope this helps!

Dean Turner

54,962 views • 2 months ago

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

44,157 views • 4 months ago

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

16,155 views • 10 days ago

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years It also lines up pretty neatly with the research Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!

Dean Turner

361,672 views • 8 months ago

Rest periods between sets: 30-60 seconds: You're still tired from the last set, can't generate maximum force, each set is progressively worse, half your sets don't count. 3-5 minutes: Fully recovered, maximum force production every set, all reps are growth reps, clear progression. "But the short rest keeps the pump!" Yes. And the long rest keeps the tension. Which is the thing that builds muscle. Choose your religion carefully.

Rest periods between sets: 30-60 seconds: You're still tired from the last set, can't generate maximum force, each set is progressively worse, half your sets don't count. 3-5 minutes: Fully recovered, maximum force production every set, all reps are growth reps, clear progression. "But the short rest keeps the pump!" Yes. And the long rest keeps the tension. Which is the thing that builds muscle. Choose your religion carefully.

Sama Hoole

283,710 views • 10 months ago

2 things, first, my wife weighs 120lbs Second, the advantage of low rep sets is the short set durations. Easier to recover between sets and between sessions So when you are applying to unilateral exercises it’s important to get right into the other side. Shorten the set

2 things, first, my wife weighs 120lbs Second, the advantage of low rep sets is the short set durations. Easier to recover between sets and between sessions So when you are applying to unilateral exercises it’s important to get right into the other side. Shorten the set

Official Strength Debates

42,038 views • 1 year ago

I PROMISE you guys: If you switch from < 2 minutes rest between sets to 3+ minutes rest between sets and keep everything else the exact same…. You will make the BEST gains of your LIFE This is actually the easiest way to improve your workouts MIGHTILY legit overnight

I PROMISE you guys: If you switch from < 2 minutes rest between sets to 3+ minutes rest between sets and keep everything else the exact same…. You will make the BEST gains of your LIFE This is actually the easiest way to improve your workouts MIGHTILY legit overnight

Dean Turner

29,609 views • 1 month ago

6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,193 views • 1 month ago

The rest period is the bit everyone treats as dead time. It's the bit that decides whether the work counts. Rest 60 seconds: - You carry the last set's fatigue into the next one - It piles up: set 3 is worse than set 2, set 5 is a wreck - Force drops, weight drops, half the session is junk - Five sets to land maybe two real ones - Great pump, mind Rest 3 to 5 minutes: - Every set starts fresh, full force, near failure - Nothing accumulates, so the last set is as good as the first - Every set is a full dose, so two or three does the job - Fewer sets, more muscle, out sooner That's the bit people miss. Short rest doesn't just make the next set weaker. It lets fatigue pile up and poison everything after it. And the better each set, the fewer you need. Rest properly, three hard sets, go home. Rush it and you'll do six, feel heroic, and hand most of them to the clock. "But short rest keeps the pump." It does. Long rest keeps the tension. Only one of them builds muscle, and it's the one you can't feel.

The rest period is the bit everyone treats as dead time. It's the bit that decides whether the work counts. Rest 60 seconds: - You carry the last set's fatigue into the next one - It piles up: set 3 is worse than set 2, set 5 is a wreck - Force drops, weight drops, half the session is junk - Five sets to land maybe two real ones - Great pump, mind Rest 3 to 5 minutes: - Every set starts fresh, full force, near failure - Nothing accumulates, so the last set is as good as the first - Every set is a full dose, so two or three does the job - Fewer sets, more muscle, out sooner That's the bit people miss. Short rest doesn't just make the next set weaker. It lets fatigue pile up and poison everything after it. And the better each set, the fewer you need. Rest properly, three hard sets, go home. Rush it and you'll do six, feel heroic, and hand most of them to the clock. "But short rest keeps the pump." It does. Long rest keeps the tension. Only one of them builds muscle, and it's the one you can't feel.

Sama Hoole

40,506 views • 3 months ago

As I’ve told you guys on numerous occasions: 2 sets is the answer MOST of the time 3 sets is the answer SOME of the time 1 set is the answer on OCCASION 4+ sets is almost NEVER the answer (This is sets per exercise per session) S/O Sean Naewanyj and Jeff Nippard

As I’ve told you guys on numerous occasions: 2 sets is the answer MOST of the time 3 sets is the answer SOME of the time 1 set is the answer on OCCASION 4+ sets is almost NEVER the answer (This is sets per exercise per session) S/O Sean Naewanyj and Jeff Nippard

Dean Turner

57,280 views • 2 months ago

Pyramid training is absolutely GOOFY Do your warm up sets • ~10 reps @ 50% of first set working weight • ~5 reps @ 75% of first set working weight • ~2 reps @ 90% of first set working weight Then hit your 2-3 sets of 5-10 reps at or near failure and move on SIMPLE

Pyramid training is absolutely GOOFY Do your warm up sets • ~10 reps @ 50% of first set working weight • ~5 reps @ 75% of first set working weight • ~2 reps @ 90% of first set working weight Then hit your 2-3 sets of 5-10 reps at or near failure and move on SIMPLE

Dean Turner

239,162 views • 6 months ago

Is this an effective set of leg presses?

Is this an effective set of leg presses?

Mikey

11,669 views • 7 months ago

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Andy Galpin, PhD

71,702 views • 3 months ago

A title match between Zaria and Tatum Paxley NEXT WEEK?!?! Hopefully this is set in STONE!

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WWE

123,612 views • 5 months ago

5 Rounds. No Equipment. Full Body Burn. 10 Push-ups 20 Air Squats 30 Sit-ups 20 Reverse Lunges (10/leg) 10 Burpees Rest 1 minute between rounds. Quick, effective, and doable anywhere. Save this for your next home workout! 💪

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4 exercises, 3 sets, 8-12 reps. simple & effective.

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