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Rushing through workouts misses the point. Maximize each set by taking 3-5 minute rests. It's about heavy lifting and growth, not cardio. Move more, grow more. #FitnessTips #Training

Danny

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60,172 次观看 • 18 天前 •via X (Twitter)

#FitnessTips #Training

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Not sure if I'm the only one but I think WHOOP isn't very good tracking lifting weights It generally doesn't auto detect weight lifting (instead showing it as ACTIVITY) and then rates it as low strain compared to cardio, probably because it's lower BPM But that doesn't really make sense, I can do an extremely heavy lifting workout that hurts for days after but WHOOP will show a strain of 6 Then I go for a light bicycle ride and it's a strain of 12, simply because it gets my heart BPM up This problem is confirmed to me by people at WHOOP but since it's so hard to measure the strain of lifting with their sensors they prefer to not estimate lifting too heavy, instead they want people to write down their specific lifting workouts in the WHOOP app everytime But like nobody has time for that Also since it never auto detects weight lifting (eventhough it's the only workout type I ever set, so it should just default), I have to go back to every single workout in the app of the last couple of days to manually change it to Weight Lifting which is tedious (especially with that link workout popup everytime + the calendar resetting to today straight after) I think WHOOP is made for runners but they forgot people also need to lift weights and it has a bias to cardio This actually has been influencing a lot of my friends to run more which is good but I still think it's a massive bias as strength training is super important for longevity too Will Ahmed Viviano

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@levelsio

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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.

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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!

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!

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A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709

A new 2025 study squashed the idea that more volume increases growth, and suggested that the available growth reps in a set might just be the final four:⠀ ⠀ Trained lifters did 3-5RM on one leg and 20-25RM on the other for 9 weeks: both to failure.⠀ ⠀ Results?⠀ ⠀ Same hypertrophy. Same strength.⠀ ⠀ Only real difference: light loads improved endurance.⠀ ⠀ Why?⠀ ⠀ Because growth only happens in the final 4 reps when full motor recruitment finally kicks in.⠀ ⠀ Heavy loads reach those reps instantly.⠀ ⠀ Light loads need 15-20 junk reps just to get there.⠀ ⠀ More volume doesn’t mean more growth.⠀ ⠀ Only the stimulating reps count, and every set, heavy or light, only has about four of them.⠀ ⠀ If there were 6 stimulating reps in a set, even 5, we would have seen a difference in hypertrophy between the limbs.⠀ ⠀ This is a magnificent success for my agenda of 4-6 rep supremacy.⠀ ⠀ PMID: 40827709

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