Rest Periods: NEW Study Changes Things (Or DOES It?) 

Hi, my comments keep getting deleted. Is there a particular reason why?

I'm not sure what happened. I do see a notification you commented a few times, but for some reason a couple of them aren't visible when I look. I've checked the "spam" section, but they are not there either.

@@HouseofHypertrophy Thanks for looking into it and keep up the great work! 😊

Haha, hope you have a *great* week!

Uneducated?

Well exercise science hasn't really made any groundbreaking breakthroughs in probably around 60 or so years. While exercise science is great for what it is, it's also very limited and getting clear, concise and replicable results is damn near impossible. This is due to how many variables have to be taken into consideration. Age, lifestyle habits, sleep patterns, genetics, diets, exercise selection, time spent exercising, intensity, genetics, predispositions, placebos, nocebos, gender, limb lengths, exercise equipment, testing conditions etcetc I could seriosuly go on for hours. Trying to study the effects of certain types of exercise and isolating those effects from the influence of all the probably millions of variables is, well, probably impossible. Exercise science is doomed to always be a "soft" science rather than a "hard" science like math, where answers are clear, concise and replicable. So what should we do? Honestly just lift with intent, progress, eat and sleep. Be aware of the science, but don't always take it to heart, and definitely don't let yourself overthink it.

@@timcampbell8432 Don't you educate him, he wants the gans.

The fallacy of exercise and nutrition science is they take dozens of individuals and determine a statistical optimum. We are not all the same. Different genetics, different food, work, sleep, history and rest. Half the people are not served best by statistics.

Yes and no, sometimes our body's feedback system is counterproductive. It's important to know the exceptions.

I think that's perfectly solid! Sorry to hear about that injury, hope everything runs smooth :)

Thank you! Physical therapy was a huge help. Incorporating prehab exercises in my workout routine is a now standard for me.

I take 5 minutes even in isolation exercises such as standard dumbbell curls and spider curls. I find its possible to push much harder with the proper amount of volume I tolerate per workout session.

@@ChrrolloDI 5 min for dumbbell curls is kinda crazy ngl

@@uoiuoI take 5 min for every exercise it’s the only way I can continue to hit the same amount of reps each time. After about 5-6 sets I usually can’t hit that mark with 5 min and that’s when I know I’m done for that muscle..

Yeee dr mike is the GOAT Dont go to failure right away 1-3 shy of failure

Those surplus rests in your writing style. makes it resemble. your workout style.

I'm 67 and I'm doing exactly what you are doing. Kind of confirms I was right

@@EGspider yes! By listening to our bodies we knew this.

Thank you so much! :)

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Thank you so much 😁

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imo i would definitely increase that, especially on compound lifts, depends on you though!

I go consistently 5+ days a week, still wanna get big though, this is just kind of a worn-out reply to exercise science videos

@@joshl3544 literally no idea what you're even saying.

Thank so much you Jonnie!

No problem! Thank YOU for checking it out :)

Oh, that's very interesting to hear!

@@HouseofHypertrophy do you think resting 2- 2.5minutes for smaller muscles like biceps and resting 4-5minutes for bigger muscles like quads and back etc would be a good way to balance growth?

"I feel". Are you not using a timer?

@@musicandmagic909 Why would you use a timer to gauge fatigue?

@@ZalvaTionZ because in this context it is local muscle fatigue, not fatigue in a medical sense. We also know our own bodies well enough for a timer to be a very good tool.

Thank YOU for checking it out"!

Thank you dude!

You need less volume when you rest longer. Your sets are significantly more productive when you take long enough rest periods because you get significantly more motor unit recruitment so you can effectively stimulate the biggest motor units in your muscles. Unless it isn't a big deal to you and you like being in the gym, you may want to reduce some of your volume given that you are resting 3+ minutes and training hard.

@@robertdipietro991 I think that in both ways the total load lifted should be the same.. Short rest time 8,6,4,4,2x10 kg, long rest time 6,6x20 kg 🤔

@@robertdipietro991 I do 12 sets a week per muscle and its still 3 hours with 3 min rests they take a long time

@@robertdipietro991 Counterpoint as 59 year old newbie, not after big muscles per se, but strength, as now mostly happy with added muscle, I can do strength high weights , low reps , bigger rest for say lat pull downs, as when warmed up feels a very safe exercise , same can do huge weights on glute drive. But for something like Hack Machine. if I ramp up too high weights, I ramp up chance of bad form , and butt, lower back rising off machine to drive that last number 3 rep. So I drop weight and up reps . Can use time for mobility , and stretches while waiting . I don't mind as lots of reps as is cardio also for these big weight exercises , same as when I remove weights from machines I do 5 goblin squats on each weight , or sometimes over the head tricep curl, more for the motion for that one . So I get a bit of a HIIT workout at same time.

yeah, I do that. actually makes you beastly af. Not all day though, although if you put lighter weights, you can probably go all day -- but I definitely do more than 10 sets that are heavy. you need a home gym and work from home or something for that though.

Grease the groove is for strength training not for muscle hypertrophy. Pavel crticizes hypertrophy training as "muscle spinning", creating large but not dense muscle tissue.

Time constraints

job family and other hobbies

@@chilldude97183 Yeah that would be a benefit if you could stimulate the same growth as with long rests. But apparently you can't since you have to do more sets.

Haha, I appreciate your support as always my friend!

For a second I thought I clicked on Kurzgesagt video

How anyone can stand around for2 to3 minutes when other gym users are waiting to use the equipment.i get in and get out and go onto work.I feel better for doing my hour of weights than I did in the past when I was there for doing 2and a half to 3 hours

Thank YOU my friend for checking out the content!

😂😂😂

Soreness and metabolic fatigue does not predict muscle growth.

Haha, thank you so much!

Many top bodybuilders are still training with short rest times for a reason. I've tried it myself and it makes all the difference in the world. Short rest times lets my big muscle groups sore for 5/6 days while training to true muscular failure (not momentary failure, but true muscular failure, where you can't even lift the bar half an inch). Soreness is an indicator of muscle damage and the perceived effort is also much higher when going this route. Using rest-pause and drop sets made my physique explote. Currently 1,73m and 95kg. I'm gonna be honest, I don't love studies where "failure" plays a role for 2 main reasons: 1. Most of which participate in studies don't even know what failure is and aren't even getting close. Only advanced lifters know, and not even all of them as some sacrifice intensity to get more volume in. 2. Those who are going to failure aren't going to true muscular failure, but to momentary failure. Most end their set at the point in which they could actually destroy that muscle by doing half reps, then rest-pauses, then drop-sets. It has a logic in the way that resting for a few seconds before lifting again allows for the body to regenerate some ATP while keeping the muscle fibers extremely fatigued, so that every consecutive set produces waaay more tension and muscle damage than the previous one. Resting 3/4/5 minutes between sets ruins all of that accumulated fatigue that is actually useful to generate muscle growth. People could be getting way better gains by training less time. One hour with this and you're dead. Now we're seeing that bodybuilders were right about doing half reps all along. I'm not waiting 2 decades until science confirms that this path produces more muscle growth than sitting in the bench for 3/4/5 minutes until I'm not tired.

What doesn't make sense is how Steve Reeves a proven natural got so big in a relatively quick period of time using short rest periods of 60 seconds. It doesn't support the research

@@microondasletal what's momentary failure? for me true muscular failure is when I get to the sticking point and the weight won't move for like 5 seconds is that correct?

@@microondasletal Also half reps aren't better than full reps. They just proved that the eccentric was more important than the Concentric, but both are still important. Also progressive overload is the most important for growth not muscle damage unless ur on roids

Sure, but that's not to say that decreasing rest times can't be a valuable training variable to tweak some times. So shorter rest times might not give you immediate strength gains, but it will build your work capacity, which will help you squeeze out more reps and sets further down the line. Even advanced and competitive lifters will have periods of training months out from competition where they'll train to build their work capacity, and shorter rest time is a common variable they tend to tweak to achieve just that.

Calories = energy, u need energy to perform well and grow u cant grow well without proper fuel boom done

Hey! I do have plans to have some content on the research surrounding bulking!

Ok Mike mentzer

This is awesome to hear, thank you! As of right now, I have discussed supersets/dropsets/rest pause in the *later* portion of this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-DMDuwCqlgiY.html (there are timestamps there)

The general idea was shorter rests just permit greater temporary elevations in anabolic hormones :)

​@@HouseofHypertrophy jay Cutler to this day swears by 45-60 second rests and says it's to keep the intensity high, because intensity is an important factor for hypertrophy

If you want to get shredded, circuit training with almost no rest works great. The guys who advocated this training regimen were on a pre-contest cut.

@@nunninkav lol. Nice joke

@Mantastic-ho3vm lol. Coming from a CSCS I assure you it is a joke.

Haha, thank you!

And so was the finale. The edit game is goated in this house :D

I don't really agree (whatever Dr Mike says). Okay, if you sense that you're not ready to go then by all means wait a bit longer, but otherwise I would default to planned rest periods, which for me go from 1 minute to 3 mins. I say that because I could easily wait 3 or 4 minutes on the chest press, or 5 to 6 mins on squats, which is partly psychological because I know they're going to be hard. But that would massively extend my time in the gym if I were to do that, not to mention tie-up equipment for too long (e.g. the 24kg-36kg dumbbells that most people need, or one of the two squat racks). It's as annoying as hell when someone has the gear that you need, but performs just two sets in 10 minutes because they're busy browsing/ Tik-Tok'ing or whatever. But to do that *deliberately* ...? BTW, it's not always as easy as 'just find something else to do' when there's no equipment availability, because I may have already re-jigged the order of my presses for instance, and will have just one set to do with X dumbbells before moving on. I don't want to have to come back and set-up/ clean the bench again etc. And while I appreciate that i. people need to do what's right for them/ their body, and ii. people have paid to use the gym the same as I have, gym etiquette is a big part of the whole experience, and hogging equipment is a no-no. Young girls doing their entire workout in the Smith machine, take note.

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Technically, that would be a (very) long rest interval. By the sounds of it, you're doing something called "circuit training". Some may speculate the short rest between *different* exercises compromises the quality of those sets even if it's not the same muscle group. I personally don't know, since there's not much research on this. There's only one study I know of, and it implies what you're doing might be perfectly fine for muscle growth (it produced similar gains to "traditional" training style: pubmed.ncbi.nlm.nih.gov/21659889/)

@@HouseofHypertrophy thanks mate really appreciate it

@@HouseofHypertrophy yeah that's why the more exercises in a super set the more rest time needed afterwards, as much as 5 minutes is typical after a Giant Set of 4 different exercises in a row. Despite being different muscle groups it's still one set of heart and lungs supporting the entire system after all.

With the damage, I anticipate it's largely not going to be a problem due to the repeated bout effect (ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-KuUjEC9G5FY.html ). With it only benefitting untrained people, I think there a problems with the arguments behind this, dissected here: houseofhypertrophy.com/stretch-gains/

​@@HouseofHypertrophy Your article is very comprehensive! Thank you!!

but isometrics are much less efficient compared to concentric and especially eccentric movement, and same goes for bodyweight exercises as you will most likely exceed the 35 rep range eventually. note that i did not say they don't work, just that they are less efficient. if that is how you like to train, then by all means!

@@ChriSX13 don’t care, isometrics build strength and muscle in their respectable range, and that’s because they’re held til failure, which is the focus of what I’m talking about

Have you even watched most of their vids? 2-3 reps before failure is optimal. Go learn some more

@@fanboiahoy260 wtf do you think CLOSE to failure means, you failure

Thank you! I create the illustrations on adobe illustrator, but animate them on VSDC editor

@@HouseofHypertrophy thanks bro👊🏻

I generally would consider the second exercise as part of the rest time for the first exercise, unless you're still a little gassed out then I'd consider the rest time after both have been completed (or just until you're ready for the next set regardless of the precise duration).

@@HouseofHypertrophy thank you this has been on my mind for a while I’m glad It works that way. Btw I love your content the visuals are amazing and they way you breakdown the studies is even better. I also love that you don’t just state the studies as facts but also breakdown the potential issues with the studies ❤️