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"How long should I rest between sets?" Until you can hit the same weight for the same reps with the same quality. That is the answer. That has always been the answer. The answer is not 60 seconds. The answer is not 90 seconds. The answer is not whatever... the timer on your watch app says. If you are doing heavy compounds, that might be 3 to 5 minutes. Sometimes longer. The exercise does not care about your podcast schedule. It needs the central nervous system to be ready and the muscles to be loaded again. Rushing rest periods is one of the great unforced errors in training. You sacrifice load, sacrifice reps, sacrifice tension, and convince yourself you have done a hard session because you sweated. You have done a cardio session with weights. They are not the same. Sit down. Breathe. Let the heart settle. Then lift the next set heavy enough to justify the wait.show more

Sama Hoole

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26,463 views • 2 months ago •via X (Twitter)

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It’s actually WILD how many people are still doing 4 sets (or more) of a single exercise in a single session This is a SUREFIRE SIGN that individual is NOT training hard enough 2 sets is often the answer 3 sets of sometimes the answer 4 sets or more is almost NEVER the answer

It’s actually WILD how many people are still doing 4 sets (or more) of a single exercise in a single session This is a SUREFIRE SIGN that individual is NOT training hard enough 2 sets is often the answer 3 sets of sometimes the answer 4 sets or more is almost NEVER the answer

Dean Turner

120,209 views • 3 months ago

Ungar-Sargon: Zelenskyy does not have any cards. His one card is the question of how long the American people are willing to keep funding this war. And the answer to that is they are done with this.

Ungar-Sargon: Zelenskyy does not have any cards. His one card is the question of how long the American people are willing to keep funding this war. And the answer to that is they are done with this.

Acyn

75,826 views • 9 months ago

The modern gym has an ADHD problem. Not a clinical one. A cultural one. People walk in and they cannot stop moving. They cannot be seen resting. They superset because the 90 seconds it would take to recover between sets is somehow wasteful. They rotate between stations so the equipment never goes cold. They bring a programme that involves six exercises in four different corners of the gym. They carry their water bottle like it's a prop that justifies the constant transit. The gym floor looks like a man who cannot sit down and doesn't know why. Here is what they are doing. They are prioritising the appearance of productivity over the conditions required for productive training. A quality set of 5 reps at a challenging load, close to failure, followed by three minutes of deliberate rest, followed by another quality set, is boring to watch. Nothing is happening for three minutes. Someone might think you're not serious. Someone might take your bar. So instead: constant movement. Constant evidence of effort. 60-second rests. Supersets. A session that looks like work and delivers approximately the same stimulus as the brief, unfashionable version: but in 90 minutes, with twice the joint stress and a level of systemic fatigue that competes with recovery for the rest of the week. Heavy. Four to six reps. Straight sets. Three minutes rest. Four exercises. You could do this in an hour. You would make more progress than the man who hasn't stopped moving since he got here. You would also have an hour back. The stillness is not laziness. The stillness is the mechanism. Sit down. Rest properly. Pick up the heavy thing again.

The modern gym has an ADHD problem. Not a clinical one. A cultural one. People walk in and they cannot stop moving. They cannot be seen resting. They superset because the 90 seconds it would take to recover between sets is somehow wasteful. They rotate between stations so the equipment never goes cold. They bring a programme that involves six exercises in four different corners of the gym. They carry their water bottle like it's a prop that justifies the constant transit. The gym floor looks like a man who cannot sit down and doesn't know why. Here is what they are doing. They are prioritising the appearance of productivity over the conditions required for productive training. A quality set of 5 reps at a challenging load, close to failure, followed by three minutes of deliberate rest, followed by another quality set, is boring to watch. Nothing is happening for three minutes. Someone might think you're not serious. Someone might take your bar. So instead: constant movement. Constant evidence of effort. 60-second rests. Supersets. A session that looks like work and delivers approximately the same stimulus as the brief, unfashionable version: but in 90 minutes, with twice the joint stress and a level of systemic fatigue that competes with recovery for the rest of the week. Heavy. Four to six reps. Straight sets. Three minutes rest. Four exercises. You could do this in an hour. You would make more progress than the man who hasn't stopped moving since he got here. You would also have an hour back. The stillness is not laziness. The stillness is the mechanism. Sit down. Rest properly. Pick up the heavy thing again.

Sama Hoole

18,516 views • 4 months ago

"I only got 3 reps. I should have gone lighter." This is the most common mistake in the gym. Heavy set, three productive reps, and the lifter walks away thinking they failed. What actually happened: - The first three reps were near maximal motor unit recruitment - High threshold fibres were doing the work - The set ended where the stimulus ended - No fatigue reps were tacked on the back - No junk volume to recover from before next session What didn't happen: - You did not ego lift - You did not waste a set - You did not need to drop the weight by 10kg and grind out twelve The 4-6 rep set has a maximum of five productive reps before fatigue starts compromising the quality. Getting three is 60% of the available stimulus in that range, delivered clean. The lifter next to you doing 12 reps to mild discomfort thinks they had a great set. They got two stimulating reps at best, buried under ten reps of submaximal warm-up under load. You got three. They got two. Add a little weight next session. Try for four. Hit three again, you're still ahead of where the high-rep crowd will ever be.

"I only got 3 reps. I should have gone lighter." This is the most common mistake in the gym. Heavy set, three productive reps, and the lifter walks away thinking they failed. What actually happened: - The first three reps were near maximal motor unit recruitment - High threshold fibres were doing the work - The set ended where the stimulus ended - No fatigue reps were tacked on the back - No junk volume to recover from before next session What didn't happen: - You did not ego lift - You did not waste a set - You did not need to drop the weight by 10kg and grind out twelve The 4-6 rep set has a maximum of five productive reps before fatigue starts compromising the quality. Getting three is 60% of the available stimulus in that range, delivered clean. The lifter next to you doing 12 reps to mild discomfort thinks they had a great set. They got two stimulating reps at best, buried under ten reps of submaximal warm-up under load. You got three. They got two. Add a little weight next session. Try for four. Hit three again, you're still ahead of where the high-rep crowd will ever be.

Sama Hoole

148,955 views • 2 months ago

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

Sama Hoole

47,982 views • 10 days ago

Think you’ve got the diagnosis? Think again!! This is a case where the diagnosis is not as important as the lesson it teaches you. Watch the video and then check back for hidden portion of this post to see what the answer is... And what lesson you should have learned from it ! Avidly enhancing T2 dark lesions in the subependymal region with increased diffusion signal. If I said that description to you—even without seeing the images—you would say lymphoma! Was that your answer? It was mine! And we are both wrong! It turned out to be metastatic melanoma. But the lesson here is that just because you were wrong by pathology, doesn’t mean you were wrong on the imaging If I saw a case like this again, I would still say lymphoma! You won’t be right every time—there will be weird cases. But you are making a bet on the imaging appearance and you should always bet the odds—with the risk that every now and then you might be wrong! So don’t remember from this case that metastases can look like lymphoma—remember that sometimes it’s ok to be wrong as long as you read the case right

Think you’ve got the diagnosis? Think again!! This is a case where the diagnosis is not as important as the lesson it teaches you. Watch the video and then check back for hidden portion of this post to see what the answer is... And what lesson you should have learned from it ! Avidly enhancing T2 dark lesions in the subependymal region with increased diffusion signal. If I said that description to you—even without seeing the images—you would say lymphoma! Was that your answer? It was mine! And we are both wrong! It turned out to be metastatic melanoma. But the lesson here is that just because you were wrong by pathology, doesn’t mean you were wrong on the imaging If I saw a case like this again, I would still say lymphoma! You won’t be right every time—there will be weird cases. But you are making a bet on the imaging appearance and you should always bet the odds—with the risk that every now and then you might be wrong! So don’t remember from this case that metastases can look like lymphoma—remember that sometimes it’s ok to be wrong as long as you read the case right

Lea Alhilali, MD

12,351 views • 2 years ago

The Catholic Church has been consistently AGAINST divorce and separation for 2000 years. Marriage is not a wedding day, it is a death. The death of the isolated self. The death of the idea that your life belongs only to you. Before God, two people walk forward and allow themselves to be bound together, not with flowers or words, but with sacrifice. The same love that held Christ on the Cross was not soft. Iron tore through flesh and pinned Him to the wood, and He did not pull away. That is the image people do not want to see when they talk about love. Love costs blood. Love costs pride. Love costs the part of you that wants to run when things hurt. When a man and a woman become one flesh, it is not sentimental language. It is a joining that says, your suffering is now mine, your burdens are now mine, your future is now mine. You do not stand beside each other as spectators. You are fastened together and sent into battle. The world you raise children in will not be gentle. It will test you, divide you, try to convince you that commitment is a mistake and sacrifice is weakness. Marriage answers that lie with defiance. You stay. You endure. You forgive when it would be easier to walk away. You carry each other when one collapses. The vows are not promises made for the good days. They are spoken for the nights when everything feels broken and you choose each other anyway. This is why marriage is sacred. Not because it is easy, but because it mirrors something eternal. Christ did not abandon His bride when she failed Him. He stayed nailed there. So when you stand before God and bind your life to another, understand what you are stepping into. You are choosing covenant over comfort. You are choosing unity over ego. Catholic Weddings are auraful.

The Catholic Church has been consistently AGAINST divorce and separation for 2000 years. Marriage is not a wedding day, it is a death. The death of the isolated self. The death of the idea that your life belongs only to you. Before God, two people walk forward and allow themselves to be bound together, not with flowers or words, but with sacrifice. The same love that held Christ on the Cross was not soft. Iron tore through flesh and pinned Him to the wood, and He did not pull away. That is the image people do not want to see when they talk about love. Love costs blood. Love costs pride. Love costs the part of you that wants to run when things hurt. When a man and a woman become one flesh, it is not sentimental language. It is a joining that says, your suffering is now mine, your burdens are now mine, your future is now mine. You do not stand beside each other as spectators. You are fastened together and sent into battle. The world you raise children in will not be gentle. It will test you, divide you, try to convince you that commitment is a mistake and sacrifice is weakness. Marriage answers that lie with defiance. You stay. You endure. You forgive when it would be easier to walk away. You carry each other when one collapses. The vows are not promises made for the good days. They are spoken for the nights when everything feels broken and you choose each other anyway. This is why marriage is sacred. Not because it is easy, but because it mirrors something eternal. Christ did not abandon His bride when she failed Him. He stayed nailed there. So when you stand before God and bind your life to another, understand what you are stepping into. You are choosing covenant over comfort. You are choosing unity over ego. Catholic Weddings are auraful.

𝔻𝕣. 𝔾𝕣𝕠𝕪𝕡𝕖𝕣 🇻🇦🇺🇸

31,492 views • 1 month ago

Reporter: Is the U.S. Government and Israeli government on the same page when it comes to intelligence around Iran's nuclear— Bruce: That is a question for the white house and the nsc. That is not something I can answer

Reporter: Is the U.S. Government and Israeli government on the same page when it comes to intelligence around Iran's nuclear— Bruce: That is a question for the white house and the nsc. That is not something I can answer

Acyn

24,089 views • 1 year ago

Things that feel like training and are not: - Sweating - Being out of breath - The pump - Muscle soreness the next day - A high heart rate - Leaving the gym dizzy - Lying on the bench between sets staring at the ceiling Things that are training: - Lifting more weight than you did last time, or the same weight for one extra rep, with the same form, and walking out of the building roughly the same colour you walked in You will, over time, learn to spot the difference. Most people do not.

Things that feel like training and are not: - Sweating - Being out of breath - The pump - Muscle soreness the next day - A high heart rate - Leaving the gym dizzy - Lying on the bench between sets staring at the ceiling Things that are training: - Lifting more weight than you did last time, or the same weight for one extra rep, with the same form, and walking out of the building roughly the same colour you walked in You will, over time, learn to spot the difference. Most people do not.

Sama Hoole

21,428 views • 2 months ago

The thing I help hitters with the most.. (1 good way to train it👇🏼) They start on time but never actually get loaded to GO. They think they’re ready. They’re not. So they start earlier next time. Same problem. —— This is a conversation I have with almost every hitter. When is the right time for you? - Based on your load style - Based on how long your load takes - Based on the pitcher’s velo, windup, or slide step —— If that’s you, try a “loaded at release” type load. Bobby Witt. Judge. Get your hip and elbow loaded early. Then stride with it ready to fire. “The pitcher is up there for 20 seconds telling you to get ready. Shame on you if you’re not ready to swing.” ____ If I have you in the cage, what I’ll do is have you get into a no stride position, get ready to swing and I stand there for 1-4 seconds… Holding my hand out over the plate ready to snap my fingers. When I snap, you swing. Do that 4-5x. You get the quickness, readiness feeling. Then we go back to stride with moving ball and you’re trying to time up that same GO move with the ball With your foot up in the air and the GO will make the foot go down. Not foot down then swing. That typically kills quickness. This works 95% of the time I’d say! —— > Send this to a hitter who needs it > Save it for when you need it.

The thing I help hitters with the most.. (1 good way to train it👇🏼) They start on time but never actually get loaded to GO. They think they’re ready. They’re not. So they start earlier next time. Same problem. —— This is a conversation I have with almost every hitter. When is the right time for you? - Based on your load style - Based on how long your load takes - Based on the pitcher’s velo, windup, or slide step —— If that’s you, try a “loaded at release” type load. Bobby Witt. Judge. Get your hip and elbow loaded early. Then stride with it ready to fire. “The pitcher is up there for 20 seconds telling you to get ready. Shame on you if you’re not ready to swing.” ____ If I have you in the cage, what I’ll do is have you get into a no stride position, get ready to swing and I stand there for 1-4 seconds… Holding my hand out over the plate ready to snap my fingers. When I snap, you swing. Do that 4-5x. You get the quickness, readiness feeling. Then we go back to stride with moving ball and you’re trying to time up that same GO move with the ball With your foot up in the air and the GO will make the foot go down. Not foot down then swing. That typically kills quickness. This works 95% of the time I’d say! —— > Send this to a hitter who needs it > Save it for when you need it.

Trey Hannam

39,283 views • 2 months ago

You do not need to be in the gym six days a week. Doing so will reward you with worse progress, not more. Here's why: Fatigue accumulates. Not just from session to session. From week to week. From month to month. The hard leg session on Monday leaves a tax that has not been fully paid by the time you're back under a bar on Tuesday. Multiply that across six sessions and you are walking into every workout pre-fatigued. The first casualty is your high threshold motor units. The fibres with the most growth potential. The ones recruited only when the muscle is fresh enough to call on them with real load. Train under accumulated fatigue and those fibres never get touched. You're left stimulating the lower threshold fibres you maxed out years ago. Two rest days a week should be the bare minimum for anyone training hard. Three is better. Four sessions of about an hour each is not the maintenance protocol the high-volume crowd will tell you it is. It is the optimal dose for a natural lifter who wants to actually grow. Four hours of lifting a week. Four. That's it. The best physiques in your gym are almost always built on less work than the worst. The volume bros sweat five hours a week for a body the four-hour man built while still having time to read a book. More is not the answer. Recovered is.

You do not need to be in the gym six days a week. Doing so will reward you with worse progress, not more. Here's why: Fatigue accumulates. Not just from session to session. From week to week. From month to month. The hard leg session on Monday leaves a tax that has not been fully paid by the time you're back under a bar on Tuesday. Multiply that across six sessions and you are walking into every workout pre-fatigued. The first casualty is your high threshold motor units. The fibres with the most growth potential. The ones recruited only when the muscle is fresh enough to call on them with real load. Train under accumulated fatigue and those fibres never get touched. You're left stimulating the lower threshold fibres you maxed out years ago. Two rest days a week should be the bare minimum for anyone training hard. Three is better. Four sessions of about an hour each is not the maintenance protocol the high-volume crowd will tell you it is. It is the optimal dose for a natural lifter who wants to actually grow. Four hours of lifting a week. Four. That's it. The best physiques in your gym are almost always built on less work than the worst. The volume bros sweat five hours a week for a body the four-hour man built while still having time to read a book. More is not the answer. Recovered is.

Sama Hoole

147,964 views • 2 months ago

$There is not a muscle on the body that needs high reps to see its best growth. This is basic physiology. Yes, muscles vary in their ratio of slow to fast twitch fibres. It doesn't matter, for two reasons: 1. Slow twitch fibres reach their ceiling early. They are not the limiting factor. 2. As you approach failure, every fibre is recruited regardless. The body does not leave capacity sitting idle when it thinks it's about to fail. Here is what actually drives hypertrophy: involuntary slow contractions. The point in a set where the concentric is grinding, the bar speed is dropping, and the muscle is being forced to recruit everything it has just to complete the rep. That is mechanical tension. That is the growth signal. It only exists in the final five or so reps before failure. Everything before that is your body coasting on the fibres it was already using. Some muscles tolerate high reps better than others. Calves are the classic example. But tolerating junk reps is not the same as benefiting from them. It just means the damage is less visible. The reps are still junk. If you are living in the 8-plus rep range, most of your set is happening nowhere near that zone of involuntary contraction. You are accumulating fatigue, impairing recovery, reducing training frequency, and spending more time under the bar: in exchange for a growth stimulus you could have captured in a fraction of the reps. More reps past the point of failure proximity is not more stimulus. It is just more cost.$

There is not a muscle on the body that needs high reps to see its best growth. This is basic physiology. Yes, muscles vary in their ratio of slow to fast twitch fibres. It doesn't matter, for two reasons: 1. Slow twitch fibres reach their ceiling early. They are not the limiting factor. 2. As you approach failure, every fibre is recruited regardless. The body does not leave capacity sitting idle when it thinks it's about to fail. Here is what actually drives hypertrophy: involuntary slow contractions. The point in a set where the concentric is grinding, the bar speed is dropping, and the muscle is being forced to recruit everything it has just to complete the rep. That is mechanical tension. That is the growth signal. It only exists in the final five or so reps before failure. Everything before that is your body coasting on the fibres it was already using. Some muscles tolerate high reps better than others. Calves are the classic example. But tolerating junk reps is not the same as benefiting from them. It just means the damage is less visible. The reps are still junk. If you are living in the 8-plus rep range, most of your set is happening nowhere near that zone of involuntary contraction. You are accumulating fatigue, impairing recovery, reducing training frequency, and spending more time under the bar: in exchange for a growth stimulus you could have captured in a fraction of the reps. More reps past the point of failure proximity is not more stimulus. It is just more cost.

Sama Hoole

15,967 views • 3 months ago

Come with all your shame, come with your swollen heart. I have never seen anything more beautiful than you. Bring the scars that sting and the nights that felt too long. Bring the trembling hands and the tears that fell in silence. Every broken piece is a note in a song only you could sing, Every quiet fear is a light waiting to be seen. Do not hide, do not apologize, do not shrink. I will meet you here, where the world does not judge Where your weight is not a burden but a testament, to the depth you carry and the strength you cannot yet name. Come as you are, raw and unafraid, for in your presence I find a beauty that has no mirror.

Come with all your shame, come with your swollen heart. I have never seen anything more beautiful than you. Bring the scars that sting and the nights that felt too long. Bring the trembling hands and the tears that fell in silence. Every broken piece is a note in a song only you could sing, Every quiet fear is a light waiting to be seen. Do not hide, do not apologize, do not shrink. I will meet you here, where the world does not judge Where your weight is not a burden but a testament, to the depth you carry and the strength you cannot yet name. Come as you are, raw and unafraid, for in your presence I find a beauty that has no mirror.

Poetry.

50,213 views • 7 months ago

Resilience is the secret weapon of champions. As Matt LaFleur says, "You have to be resilient. Not everything is always going to go your way. You have to keep battling, keep battling, keep battling." When life knocks you down, the only answer is to get back up.

Resilience is the secret weapon of champions. As Matt LaFleur says, "You have to be resilient. Not everything is always going to go your way. You have to keep battling, keep battling, keep battling." When life knocks you down, the only answer is to get back up.

Greg Berge

53,425 views • 1 year 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

83,903 views • 28 days ago

The secret is out ....THIS IS THE BEST FLIGHT SYSTEM on the planet !!! I'm giving away 8 sets for you to test for yourself. Answer this question and stand a chance to WIN!! Retweet with the answer. What's the name of the new condor flight system? CONDOR

The secret is out ....THIS IS THE BEST FLIGHT SYSTEM on the planet !!! I'm giving away 8 sets for you to test for yourself. Answer this question and stand a chance to WIN!! Retweet with the answer. What's the name of the new condor flight system? CONDOR

Devon Petersen 369

59,500 views • 2 years ago

“There is nothing in the least special about you. You have not been chosen by the gods, you will never be at one with your acts, you do not have in you the green light to flash like lightning with the speed of the gods and destroy yourself.” — Mishima, The Decay of the Angel

“There is nothing in the least special about you. You have not been chosen by the gods, you will never be at one with your acts, you do not have in you the green light to flash like lightning with the speed of the gods and destroy yourself.” — Mishima, The Decay of the Angel

Blanc

33,607 views • 4 months ago

Absolutely crazy amount of young people waited to enter Paul VI Hall for the meeting of the youth of the Diocese of Rome with Pope Leo XIV. The pope, speaking off the cuff and in great mood, told the young at the beginning of the meeting that his niece called him today asking: Uncle how do you handle with so many different problems on your table? „And the answer is YOU!” Pope Leo told young people, you are the answer to how do I manage. „Because we are not alone!”

Absolutely crazy amount of young people waited to enter Paul VI Hall for the meeting of the youth of the Diocese of Rome with Pope Leo XIV. The pope, speaking off the cuff and in great mood, told the young at the beginning of the meeting that his niece called him today asking: Uncle how do you handle with so many different problems on your table? „And the answer is YOU!” Pope Leo told young people, you are the answer to how do I manage. „Because we are not alone!”

Paulina Guzik

45,442 views • 6 months ago