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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 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!show more

Dean Turner

127,795 subscribers

16,155 次观看 • 6 天前 •via X (Twitter)

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12 条评论

entourage 的头像

entourage6 天前

First time I tried resting 3-4 minutes felt like an eternity. I’m watching others super setting or jumping from one set to another without rest. I really felt foolish, but stuck with it. After 2 months I’ve seen considerable gains and 4 minutes flys by.

DEmo 的头像

DEmo6 天前

I was frustrated with lack of gain, so I moved from 2:minutes to 3 minutes between sets and have seen an improvement. I might move to 4 minutes this week now and see how that works out.

Sage 的头像

Sage6 天前

This is good point, especially for hypertrophy. Rest periods affects how much strength and performance you can maintain from one set to the other. If you rest too little you might end up doing fewer reps or lifting less weights in subsequent sets.

Kaiser Soze 的头像

Kaiser Soze6 天前

I have moved from my usual 1 minute or so to 3 minutes in between working sets and it has made a world of difference. Thanks for this advice because ot has improved my overall training

Dean Turner 的头像

Dean Turner6 天前

Yessir!

Kaiser Soze 的头像

Kaiser Soze6 天前

The 3 minutes in between working sets and how you warm up has been huge for my training. I was doing minimal warmup then pyramiding up. Now I do 10 reps at 50%, 5 at 75%, and 2-3 at 90%. I then go heavy af into my working sets. Such a difference.

Dean Turner 的头像

Dean Turner6 天前

THIS IS THE WAY

kurz bündig 的头像

kurz bündig6 天前

Das wichtigste ist den eigenen Arsch überhaupt erstmal hochzubekommen.

Steelers Road warrior 的头像

Steelers Road warrior6 天前

Work outs be like 3 hrs long!!

Please... Not Again 的头像

Please... Not Again6 天前

How long are you usually resting between sets? For isolations I’m leaning towards dropping it to 1.5ish & for compounds 2-3. I’m also thinking of dropping my failure training back significantly & shooting for 2-3 RIR to allow a bit shorter rest.

Dean Turner 的头像

Dean Turner6 天前

5+ minutes I allot the time and I use it

Soma's View 的头像

Soma's View5 天前

I follow the joint rule. Exercise that uses 1 joint? 1min rest Exercise that uses 2 joints? 2min rest Can you guess the exercises that uses 3 joints or more?

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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 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 • 8 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 ~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 • 6 个月前

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 🧬

25,148 次观看 • 2 个月前

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 • 3 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

283,710 次观看 • 10 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 • 9 个月前

1 set = excellent but you need more 2 sets = absolute money…oftentimes all you need 3 sets = this can be the play over 2 but it depends on the context…may or may not be worth it 4+ sets = wtf are you even doing bro???

1 set = excellent but you need more 2 sets = absolute money…oftentimes all you need 3 sets = this can be the play over 2 but it depends on the context…may or may not be worth it 4+ sets = wtf are you even doing bro???

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