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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... show more

Dean Turner

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52,096 Aufrufe • vor 2 Tagen •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 Aufrufe • vor 4 Monaten

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 Aufrufe • vor 6 Monaten

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 sets = next set is 5% less effective 5+ minutes between sets = next set is just as FULLY effective as the previous one ASSUMING you’re training with genuinely high intensity Which is NOT going to happen at first Adjust according to recovery, goals, workload & available time Save this for later 💪

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 sets = next set is 5% less effective 5+ minutes between sets = next set is just as FULLY effective as the previous one ASSUMING you’re training with genuinely high intensity Which is NOT going to happen at first Adjust according to recovery, goals, workload & available time Save this for later 💪

Ábris Babicz | The Demi Cycle Protocol 🧬

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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 Aufrufe • vor 1 Monat

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 Aufrufe • vor 8 Monaten

🇹🇷🤝🇭🇺 FM Péter Szijjártó: Cooperation between Hungary and Türkiye has never been as good, never been as effective as it is now.

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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.

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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)

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