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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 🧬

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25,117 次观看 • 8 天前 •via X (Twitter)

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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 次观看 • 4 个月前

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

44,114 次观看 • 1 个月前

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 次观看 • 5 个月前

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

283,694 次观看 • 7 个月前

One of the best ways to increase your pull-ups Pyramid sets You start with 2 reps and add 2 reps on the next set until you can’t complete an unbroken set anymore Then go you back down again It looks like this for example : 2-4-6-8-6-4-2 Rest 40-60s between sets

One of the best ways to increase your pull-ups Pyramid sets You start with 2 reps and add 2 reps on the next set until you can’t complete an unbroken set anymore Then go you back down again It looks like this for example : 2-4-6-8-6-4-2 Rest 40-60s between sets

Tom Coppens

58,722 次观看 • 9 个月前

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 次观看 • 10 个月前

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

53,622 次观看 • 3 天前

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 次观看 • 1 个月前

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 次观看 • 12 天前

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

70,678 次观看 • 27 天前

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! 💪

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! 💪

Cardio Arena

195,272 次观看 • 2 个月前

HEAR FOOTSTEPS EARLIER. NOT LOUDER. A lot of gaming gear is tuned to sound impressive for 10 minutes. What actually helps is less masking, less bloated low end, and less hardware between you and the game. Wave Pro is wired, isolated, and precise.

HEAR FOOTSTEPS EARLIER. NOT LOUDER. A lot of gaming gear is tuned to sound impressive for 10 minutes. What actually helps is less masking, less bloated low end, and less hardware between you and the game. Wave Pro is wired, isolated, and precise.

Soundbrenner

5,470,661 次观看 • 2 个月前

.SkinTicket at the nile in mesa, az watch this set now: support skin ticket. new record BLEED. LUST. BURN. is out now: watch unreleased sets + drum cams + more: next upload:

.SkinTicket at the nile in mesa, az watch this set now: support skin ticket. new record BLEED. LUST. BURN. is out now: watch unreleased sets + drum cams + more: next upload:

hate5six

14,296 次观看 • 3 年前

Wall-Sit (or wall Squat) is one of the most effective exercises for lowering Blood Pressure (BP) ➡️Though all forms of exercises lower the BP, isometric exercises such as wall sit and planks are the best (overall) to lower the systolic and diastolic BP. ➡️The reductions in blood pressure after aerobic exercise training amounted to 4.49/ 2.53 mmHg; 4.55/3.04 mm Hg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training. ✅Wall squats (isometric) and running (aerobic) were the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively, with isometric exercise, overall, the most effective for reducing both blood pressure elements. You can start wall sit with 15-20 seconds duration and gradually increase to two minutes. Ideally you should do 4 sets of wall sits (2-minutes wall sits with two minutes rest in between sets); three times a week (on alternate days) for optimum benefits on blood pressure. Reference:

Wall-Sit (or wall Squat) is one of the most effective exercises for lowering Blood Pressure (BP) ➡️Though all forms of exercises lower the BP, isometric exercises such as wall sit and planks are the best (overall) to lower the systolic and diastolic BP. ➡️The reductions in blood pressure after aerobic exercise training amounted to 4.49/ 2.53 mmHg; 4.55/3.04 mm Hg after dynamic resistance training; 6.04/2.54 mmHg after combined training; 4.08/2.50 mmHg after HIIT; and 8.24/4 mmHg after isometric exercise training. ✅Wall squats (isometric) and running (aerobic) were the most effective individual exercises for reducing systolic blood pressure (90.5%) and diastolic blood pressure (91%), respectively, with isometric exercise, overall, the most effective for reducing both blood pressure elements. You can start wall sit with 15-20 seconds duration and gradually increase to two minutes. Ideally you should do 4 sets of wall sits (2-minutes wall sits with two minutes rest in between sets); three times a week (on alternate days) for optimum benefits on blood pressure. Reference:

Dr Sudhir Kumar MD DM

60,271 次观看 • 1 年前

OpenClaw is a new viral and scarily effective virtual assistant. But it's so hard to set up that even most engineers give up. Service will set up your secure OpenClaw instance on the cloud, batteries included, in 5 minutes. Congrats on the launch Rob Thompson and baileywickham!

OpenClaw is a new viral and scarily effective virtual assistant. But it's so hard to set up that even most engineers give up. Service will set up your secure OpenClaw instance on the cloud, batteries included, in 5 minutes. Congrats on the launch Rob Thompson and baileywickham!

Y Combinator

1,595,834 次观看 • 6 个月前

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Sama Hoole

78,684 次观看 • 7 个月前

2 sets per exercise per session is USUALLY the answer…you’ve squeezed almost all (if not all) of the juice out of that lemon There is a time and a place for 3 sets On occasion…1 set is even the answer But most often…2 is the play “How about 4 or more???” MISS ME WITH THAT

2 sets per exercise per session is USUALLY the answer…you’ve squeezed almost all (if not all) of the juice out of that lemon There is a time and a place for 3 sets On occasion…1 set is even the answer But most often…2 is the play “How about 4 or more???” MISS ME WITH THAT

Dean Turner

154,641 次观看 • 1 个月前

Russia starts production on first trains for the Moscow–Saint Petersburg high-speed railway The Moscow–Saint Petersburg line is set to launch in 2028, with Moscow–Yekaterinburg to follow Travel time between the two cities will be just 2 hours and 15 minutes

Russia starts production on first trains for the Moscow–Saint Petersburg high-speed railway The Moscow–Saint Petersburg line is set to launch in 2028, with Moscow–Yekaterinburg to follow Travel time between the two cities will be just 2 hours and 15 minutes

RTRussia

77,638 次观看 • 1 天前

The FIRST working set you do of an exercise should be the BEST working set you do of that exercise (assuming relative intensity is equated across sets) In the event that it’s not, you almost assuredly are NOT warming up properly Fatigue accumulates over the course of a workout as sets transpire This makes it physiologically impossible to improve performance as a session progresses unless you (A) weren’t ready from the outset or (B) were sandbagging earlier sets (could be intentional or unintentional)

The FIRST working set you do of an exercise should be the BEST working set you do of that exercise (assuming relative intensity is equated across sets) In the event that it’s not, you almost assuredly are NOT warming up properly Fatigue accumulates over the course of a workout as sets transpire This makes it physiologically impossible to improve performance as a session progresses unless you (A) weren’t ready from the outset or (B) were sandbagging earlier sets (could be intentional or unintentional)

Dean Turner

46,755 次观看 • 3 个月前