4 Methods to Fitness and Rest Occasions Which Are Foolproof


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4 Approaches to Fitness and Rest Times That Are Foolproof When we look at a workout, we see sets and reps. Something often overlooked is how much rest between each set. 4 Foolproof Approaches to Fitness and Rest. by Anthony J. Yeung. July 27, 2018.

No Comments. Share it: When it comes to your workouts, it’s not just the sets and reps that matter in the gym — it’s also how you rest. The truth is the time you take between your sets affects your results. Rest should be based on what you’re trying to.

For the first time, you’ll be splitting your workouts into one of two body parts. This allows you to up the volume and creates a more challenging stimulus. As the sessions are split. The plan for week 3 follows an upper and lower body split to allow sufficient rest time.

1 day ago · A post shared by Charlee Atkins, CSCS (@charleeatkins) on Aug 4, 2020 at 6:16am PDT Perform each exercise for 30 seconds. Rest for 30 seconds, then repeat for a total of 4 rounds. The classic bodybuilding approach is to train each body part once a week, so train them ‘only’ 52 times a year. This could work well for some but it is also worth mentioning that it might take. Continue for the prescribed time (8-10 minutes), and then take the suggested rest.

The Weighting Game. This rule should be set in stone in your head, but it always bears repeating: Choose your weight based on the rep range for each set. Use the heaviest load you possibly can that will let you get every last rep done with perfect form. If you’re aiming to build strength, rest between sets is key, and normally, that means a lot of dead time in your workout. Let’s say your bench-pressing.

You may take 60 to 90 seconds between. Again, it makes perfect sense. How Your Primary Goal Influences Rest Times. The final major factor influencing rest times is your specific fitness goal. You see, rest time between sets can be classified 2 different ways, complete and incomplete, and.

Another way to assess your aerobic fitness is to time yourself on a 1.5-mile (2.4-kilometer) run or jog. The following times are generally considered indicators of a good fitness level based on age and sex. A lower time generally indicates better aerobic fitness, and a higher time. 1 day ago · Orlando City players better be in the best shape of their lives, because they’re going to need every bit of fitness for the Lions’ upcoming stretch of matches.

The regular season resumes Saturday night in Miami with Orlando facing a run of five games in a 15-day span. The Schedule Setup. The Lions will face Inter Miami on the road Saturday night, then will play every third day, on average.

List of related literature:

1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

But a transition from controlling to more autonomous exercise motives (e.g., valuing the behavior) is likely key to adherence (Ingledew, Markland, & Medley, 1998; Pelletier, Fortier, Vallerand, & Briere, 2001).

“Advances in Motivation in Sport and Exercise” by Glyn C. Roberts, Darren Treasure
from Advances in Motivation in Sport and Exercise
by Glyn C. Roberts, Darren Treasure
Human Kinetics, Incorporated, 2012

Fourth, physical fitness appraisal, exercise prescriptions, regimens, procedures, equipment and exercise, and diet log books articulate this doctrine as well.

“Body Fascism: Salvation in the Technology of Physical Fitness” by Brian Pronger
from Body Fascism: Salvation in the Technology of Physical Fitness
by Brian Pronger
University of Toronto Press, 2002

8) Focus your mind on each exercise.

“The Wrestler's Body: Identity and Ideology in North India” by Joseph S. Alter
from The Wrestler’s Body: Identity and Ideology in North India
by Joseph S. Alter
University of California Press, 1992

4) Precede and follow passive range‐of‐motion exercises with massage of the quadriceps, biceps, and gluteal muscles for 5 minutes.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

(a) A protocol entailing eight exercises using 5RM and 3-minute rest periods between sets and exercises.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Three terms were differentiated: fitness (i.e., status of body composition, aerobic capacity, muscular fitness, and flexibility), wellness (habits and practices that promote physical, mental, and social well-being), and fitness wellness (habits and practices that promote fitness).

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

7 Choose three water-based fitness activities and discuss common technical errors that occur in each of them.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

4 Make exercising associal as possible by involving friends, family members, or others with similar medical/health conditions, so it becomes more difficult to cancel planned workouts.

“Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual” by Joanne Watchie
from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual
by Joanne Watchie
Elsevier Health Sciences, 2009

For example, make a measurable goal be to perform the Life Plan Basic Health Workout at least three times per week, with the goal of adding another day in two weeks before moving on to the Fitness Workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • In the early sets almost no rest is needed… as the weight gets progressively heavier… the rest period needs to get progressively longer…. you don’t want your breathing to become a limiting factor! You also have to allow for the ATP recovery time!

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  • Dude, too many numbers. The amount of editing required to get this across, and you know what you are talking about, shows how confusing it is. Old school Layne with his whiteboard or a graphic illustration please. Begging!

  • Following so many second rest protocol… is not very conducive… the early sets your rest period would be too long… the later sets the rest period would be too short!

  • I’ve been experimenting with this because I am forced to workout at home. I treat the entire time I’m home as a workout period, and my goal it to get as many reps on the target movement/muscle at the end of the day as I can. I may take 5 minutes, or maybe 30 minutes of rest, but at the end of the day the volume is high. I also try to add a rep next time I work on that muscle or moment

  • Bro you really look Like Leon Kennedy from Resident Evil 4. You should play him if there’s another Live Action for Resident Evil films. You have the strenght and Agility.

  • Please answer thiswhat is more recommended for fat loss,high intensity training with lower no. Of reps or low intensity training with more reps??

  • Athlean X is saying resting more than 60 seconds is too much. That’s just crazy of me. I need at least 2-3 minutes on heavy compound lift. Maybe I’ll do 1-2 mins on smaller isolation movements

  • OMG I came too early to this video….will go back to Chris’s abs, chest, and other workouts for beginners and back here probably after a year…..


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  • Lifting heavy… lots of rest. You are trying to develop power (5-10mins)

    Lifting light… little rest. You are trying to develop definition and endurance

  • Love the stuff this guy is giving away for free! You sir, are up there with my fitness god aka Jeff Cavaliere.
    You are covering some of the basics he did not (or at least I’m too dumb to be able to find out), helps a lot!

    Subbed and love from Malaysia:)

  • Love your content. I don’t do weights so I’m glad I discovered your channel! This is so good with my boxing training and it would be nice fighting and being a calisthenics athlete. Thank you sir:).

  • Great post, thank you. This all gets so confusing very fast. We’ve been told that one way to increase intensity is to decrease rest time between sets forever. The folks in my gym who take a long time between sets (4-10 minutes) are typically not health conscious power lifters who don’t break a sweat. On the flip side of reducing intensity by waiting longer between sets is that when I rest longer I can use more weight, which then increases intensity and that is good. However, I personally prefer short rest times to keep my heart rate up and get a cardio effect from resistance training. I like that you pointed out its not black and white. For example, I naturally take longer rests between sets when doing squats due to the amount of exertion/effort involved with legs and it being a compound exercise. I guess this is another reason why most circuit training is not with continuous compound exercises, or even super sets for that matter. Smaller muscles tend to not benefit from very long rest periods because they recover faster.

  • @Jeff Nippard. You say that the grounds for 3minute rest period being better than 1minute, is because of the chances for decreased total volume when using lower resting periods. That however doesnt actually answer the question of whether 1minute rest period causes more metabolic stress and increases hypertrophy, which I assume is the theoretical grounds for the “old school” paradigm. Theory and practice are often two seperate things, and i understand an impact on total volume is highly likely in the case of shorter restperiods, but what are your thoughts on this matter in a theoretical and physiological view, in the case where the total volume is identical?

  • Sean, can you please comment on a push-pull workout? Bench press rest pullup rest etc. What should be the rest period between these movements? Thanks!

  • Shoot yourself on video from the front view (caddie view). If your head drifts back on your backswing, and then forward on your downswing you’ve found the culprit that is damaging your consistency. So, the most important thing is keeping your head still, which in turn creates a consistent bottom for your swing arc when the club meets the ball.

  • Yeah I time my rest periods lmao. 2:30 between upper body compounds. If I’m feeling extra fatigued though I’ll just rest longer. Over 3 minutes for squats though and my heart rate still gets to 170bpm at the end of my sets, squats are crazy

  • In study1 the long rests were 3min.
    If a set takes 1min, then 3 sets take 1+3+1+3+1=9min
    With a rest period of 1min you can do 5 sets in that time!!

    In the study the groups made the same nr or sets, so it is not showing what this guys think it is showing.

    Also, take into account that if you reduce rest to zero it becomes a lovely dropset. Dropsets are undoubtably intense and time efficient at least.

  • Interesting. As a layman my question is: does this not contradict other research that stated it is not about high or low reps, but just the number of hard sets when it came to hypertrophy? E.g. 3 X 10 taken to failure with a 10 min rest would give a far higher volume load than 3 X10 with a 1 min rest taken to failure. Both workouts have hard sets. But if volume load is the way to go long rest periods are far superior.

  • This tip is pure gold. Saved me three strokes today after practicing it for 10 minutes before the round. Having a baseline chip (free throw) just makes so much sense. I always felt like I was inventing the wheel on every chip. I can’t wait for a full swing instructional DVD. Keep up the great work and continued success on your golf journey.

  • Hi Sean. I follow your channel since a few days. I am an experienced bit older lifter. Can you make a video about time of rest between training sessions and de effects on the results? (Muscle gain) Thanks. Ger from the Netherlands.

  • Nice vid! Just a question, what if you’re looking to mix things up and shock the body, would you think there would be merit to changing the rest time intermittently, or just make other changes for muscle shock, like grip or angles, instead.

  • I know i cant do such workouts but i still keep on seeing these workouts. Seeing him doing workouts make me feel i m losing weight��

  • Wait. This is a workout people are supposed to follow along and do? I thought it was just a view-only superhuman strength freak show. ��

  • Havn’t you heard of rest pause training?! You’ll never get a better pump.. But it involves proper taking it to failure which most people don’t really understand how to do… There’s no right way, I know highly successful bodybuilders that swear by rest pause..

  • I used this method twice yesterday. Once from 23 paces (8 iron) and once from 33 paces (7 iron). Each time chipped to two feet and got up and down.

  • I appreciate these types of videos. They’re very informative. The problem, however, is that there are just so many videos on this topic, and they all differ in opinion. There are also so many conflicting studies on the internet. I say we should all just self-experiment and find what works best. For me, I tend to rest about 2 to 3 minutes between sets. I can lift heavier and do more sets this way. It has helped me gain muscle. Shorter rest periods burn me out so quick that I end up feeling as if I could have done much more.

  • do a proper 3×8 with 80sec rest is different than a 3×8 with 40sec rest. the factor is to force supercompensation. sprinters (100mt) perform shorts sprint 30mt and 30sec rest than 30mt and 30sec rest etc. after 40mt 30sec rest etc till they reach 100mt (starting standing up) and partial recover. after this training you could easly perfom a 3×8 with 100sec rest with way more load. shortening rest your cardiovascular system has less time to recovery so your cardiovascular system will improve its capacity in feeding the muscles. this mean better muscles vascularity, best performance. if you performe one set and the other 3 min later there is no way to improve your veins heart and cns capacity. hypertrofy is a complex adaptation, not only a muscle fiber enlargment. you need to enlarge all the system. like on roids athlethes.

  • Chris, or anyone with experience, I have a question regarding the beginner introduction program, part one. Do I complete all 14 workouts in one sitting/workout session, or does each workout require mastery and therefore a prerequisite for the following workout? Thanks for your time and forgive me for my ignorance.

  • I thought he just did a vid on periods a couple vids ago?? The title was something like >> “Should I change my diet and training… ” anyway, science is confusing stuff lol.

  • Using a system that involves both long rest times and medium/ fast rest times could be optimal for growth. All muscle fibre types could be targeted for greater mass /endurance/strength and power.
    The most important thing is controlling volume based around protein synthesis and cortisol especially for natural athletes.
    Also controlled heavy at lower reps 4-8 is better for type 2 muscle fibres.

  • Is there a limit to how long rest periods can be before they become counter productive?

    Like say I decide to really spread my workout throughout the day and have a volume quota for the week

    If I do 1 3 sets of squatting/ bench ever 4 or 6 hours for example
    That might help me fit in more overall volume for the week with possibly less fatigue

    Would it be reasonable to expect more hypertrophy as a result from that approach or would it negatively impact gains?

  • I Won’t lie before I listen to this mix, i can just only running for 5 minutes, but after I listened to this, i can run at least 10 minutes straight away even want more!

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  • Like most things associated with lifting, it’s just another case of “don’t overthink it”. Isn’t it good to use all different lengths of rest periods, depending on the day and type of workout? Intensity matters more than anything.

  • That neck tattoo is just awful!! Seems like u have Smthng choking you all the time! Sorry my dude but feel suffocated just looking at u!! �� outta here, guna get some air!

  • land 8 iron 1/3 of the way, it will run out 2/3, land 6 iron 1/4 of the way it will run out 3/4 of the way, it will save you many shots a round

  • Cool! After watching a similar video i started to rest for 3 min, but for time management purposes i alternate different muscle exercises and count the time doing exercise B as rest for exercise A, and then when i get to A again i dont have to take much rest since something like 2 min passed since last A rep. Is this strategy ok?

  • If I do those weighted dips I can rest for 10 days but this man only needs a simple “HUH” for his rest and he goes to another one.Damn!

  • 24 sets is my target each session.
    3 min rest time between sets.
    That still puts my workouts at a hour and a half.
    Any more rest than 3 mins is too much to be effective with the time I have.
    Upper / Lower 4 days a week.
    Add a 3mile run and stretch session on the off days as time allows.
    Run is done day before upper and two days after lower.
    Ab work part of the lower days.
    This puts it at about 8hrs a week total for all workouts.
    Two weeks strength followed by one week with high reps.

    Deload for a week but through in a bit of calisthenics with extra stretch and run.

    I recommend this for people who are naturally large.
    Without working out I can stay around 250-270lbs.
    Even eating how I want while training like this I stay at 250lbs.

    Hard gainers may want other options.

    Home gym is a must for time savers.
    30 mins to the gym and back 4 times a week is two hrs more you won’t get back.

  • Btw Jeff you are the best at info and such but anyone else noticed that he puts a less than symbol when he means greater than. > really should be < my guy

  • I should be happy to realize I’m allowed to rest more but at the same time resting three minutes instead of one means I end up spending 48 extra minutes at the gym.

  • Ok you got me man, your content is very good straight to the point and I dont think you could deliver it any better, omar, and the rest look out there’s a new guy in town

  • Gm bhai agar aapne MISSION INDIA FIT k lia channel start kia toh ads(MONETIZE)�� karne ka kya matlab. �� main purpose kya tha aapka info dena ya subscribe k baad paisa kamana

  • Short reply:yes, all studies show that, and if you combine it with 7-10 sets of 2 to 5 reps and eat and sleep you get huge and strong fast, so the lift heavy, eat a lot and sleep is correct it only does not take into consideration the rest which is equally important

  • Guru bhai pls make a video on complete workout by pair of dumbbells only. Because there are many people in India who deprived of Gym in there area. Ya fir they may can’t afford Gym. This should be added in your #missionfitindia program

  • So to save time can we do ABCD ABCD ABCD each been different exercises that uses different muscles? In that case how minimum should we wait between each set of different exercises? Or is there a reason to do AAA BBB CCC? Especially if I prefer not to wait so long?

  • Reg park used to rest 2-3 mins (or more sometimes) between sets. Didn’t do him any harm. It all depends. For cutting I rest shorter, no more than 60-90 secs between sets but I do a lot of rest pause sets when cutting, going for as many reps as possible on each set. For mass and strength my rest periods are longer and I keep to more straight sets.

  • The resting period between sets makes sense, but there are certain trainers that say if the resting period is to get your breathing and heart rate to little normal, then the muscles tend to cool down (which I find a bit strange) and one may end up with muscle injury. Any input on this please?

  • What do you recommend when doing unilateral exercises though? Rest between each arm/leg, or after one complete set, or do you consider working the other side as your rest?

  • And here we thought that we should limit the workout time to only 1 hour…
    But then I was never a fan of 30 second to 1 minute max rest times anyways.

  • Thanks Sean for the great vid talking about this. I always hear people talking about training techniques, but I never hear people talk about the most basic thing (& VERY important) of rest between sets. Many years ago, I bought into the whole 60-90sec rest, was always glued to the stopwatch, and applied the exact same time tricep extensions and squats. I eventually discovered on my own EXACTLY what you’ve just talked about which makes way more common sense. So it’s nice to hear someone finally bring this aspect of training to light!

  • Really helpful! Since following your advise my loads have increased! Thanks I was led to believe from PTs that 60secs rest Max was right and I was struggling

  • Is it okay for the heart to rest for 3mins? I feel like after 3mins my heart rate turns to normal and on the next heavy compound sets my heart will beat faster straight away..

  • Time management….I would like to see a study on the difference between 90 seconds and 3 minutes, i have used several different times but just due to the volume i do i have to keep it at 90 seconds or i would be in the gym for too long. Or i would like to know if doing 2+ different exercisee in a row giving you longer than the 3 minutes would also be beneficial. for ex. if i did bench, rest about 30 seconds and then do a bb row and rest 30 seconds then do a squat. Then back to the bench because about 3+ minutes would have passed, what are you thoughts on this?

  • My rest times have naturally evolved into exactly what you said. Originally I had everything 1:30 and realized my bench & squats were suffering, then I tried 3 mins and just ended up bored w/o enough time for enough sets on my curls etc.. So I naturally evolved to have different rest times for different workouts.

  • Sir Ji me bhi gym chalata hu or Sir ek baat Puchhi thi ki ladki ki body Sahi ho matlab Patli Ya Moti na ho to Uske beast size kese badaye or Kon sa supplement Sahi rahega kyoki exarsise to proper ho rahi hai but work nahi a raha plz help me

  • This is awesome info. Thank you! I typically use 2min to 2:30 rest for my heaviest sets, for the purpose of combining an elevated heart rate with getting the volume in. For my lighter sets I use 60-90 seconds. I’ll have to up the weight and extend the rest to try out what you’re saying!

  • Hoping Sean sees this resting between sets and supersetting push and pull (pull up, press up), if you rest 1 minute between each exercise, does that count as 1 minutes of rest, or like 3 minutes between each pull up set?

    I guess it’s a question of your heart rate too.

  • For short shots that I have to spin I use my lob wedge, or sand wedge, open it up and slide right under the ball. I’m pretty good at that shot but found that I was always trying to spin the ball too much when I was faced with these longer chips. That’s why I worked out this system.

  • Great video, I love the fundamentals series! What do you mean by the word “pump”? I never understood that. Does it refer to some emotional state? Some state of your body? Is there a scientific word for that?

  • For some reason, this kind of music helps me work and study much better than the lofi-hip hop that’s supposed to be help you to work or study. thank M8

  • Hey Jeff, when you say 10 20 sets per muscle (group) per week do compound movements count towards that number? For example, when I do chin ups I work both my biceps and lats. Do all the sets count towards both muscle groups equally? So that 8 sets of pull ups a week counts towards 8 for biceps and 8 for lats? Whereas an isolation exercise such as the curl, counts only towards bicep sets? Or 8 of bench press or dips count towards 8 of pectoral and 8 of tricep sets? I’m assuming this is what you mean but I’m looking for further clarification.

  • would you take a mimi rest of maybe up to 30 seconds between the opposing sets of your superset? do you lose anything on the back end of the superset without some rest between the two movements?

  • Been following you for awhile now. You have great content and its great to see your subscriber base has grown a lot. Great stuff man! Keep rolling out good content

  • I’m one of those that need more rest time in between sets. I’ve done the 1min, 2 min rest times and to be honest I felt weaker the next day and continued. I tried longer rest in between 3-3 1/2 minutes much better performance and strength.��

  • Longer rest periods will allow you to use heavier weights if you’re doing straight sets… everybody’s heard of a superset… those are your pump sets you will use less weight!

  • When i bench press heavy I Always rest 5 minutes and ive gotten great gains. Ive been adding 3 reps in 1 week thanks to your tips man thank you!

  • 3 minutes is just way too long as rest time between reps in a workout. If I were to do this then my workout would reach 2 hours easily. I think 2 minutes is the key, unless you’re lifiting some really heavy weights.

  • Great video and I agree. I enjoy short rest times and always get bored with longer rest times. Just me but I enjoy it with more heart pumping. Almost like cardio and weights lol

  • The problem with take your time idea is that most people are lazy as fuck and a 5minute break can easily be 15min then the person thinks wow i spent 3 hours in the gym for 5 years with no improvement

  • I agree with the concept of regenerate strenght to maximize performance but isn’t short rest time a way to increase metabolic stress, witch is another important factor to stimulate muscle growth?

  • Sir plz tell me some people ask that if your goal to fat lose don’t take whey protein imidiate after work out. Plz sir guide me m confused.

  • This is so awesome this has helped me to loose all the extra weight and now i am on my way to fitness, max is the mannn! i was inspired to start health channel. keep watching!

  • Sean…if I’m doing an upper/lower body combo workout, can I do my upper first, rest 1 min…than do my lower body, rest 1 min and alternate. That would give me about 3 min in between each. Is that appropriate?

  • I’ve been training shorter rest for years about 1:30-2 min, the moment I started resting more I’m able to do much heavier weight, more reps and overall seeing better results with my body. Sucks I didn’t do this since I first started training but it’s good I realized this now and I can benefit from the gains to come!

  • Most people prefer longer rests because they have to be the POS that sits on the bench looking at their phone and pissing off everyone else

  • A question: I am trying to get quarantine abs currently I have a lean body and love handles. How many times a week should I train core to get the best results and achieve abs?

  • what about training every day but say i can do 8-12 reps of a weight per set do 8-12reps all day long but say wait half hr or twn-15mins and go again, all day and keep the muscle active?

  • Just know, it is beneficial to use 15, 30, and 45 second rest periods to add variance in your training. The pump and occlusion from doing 5 sets of an exercise with 15 seconds rest period, is insane.(of course lighter weight).
    Do 5 sets of pushups with 30 seconds of work, followed by 1 minutes of rest VS 30 seconds of work and 30 seconds of rest. PUMP STATUS OUT OF THIS WORLD with shorter rest period. So good for a finisher exercise, or again, as an added variable in your training.

  • LoL, dumb… If I don’t take at least 2 minutes, I have not recovered to do another set of the same number of reps. And it definitely depends on the exercise/lift being done.

  • Glad your back Sean! Need HELP!!!! as you give the most BS free info on the whole of YouTube. I’m in a deficit, have been for a while now, gone from 276 to 208lbs since March 2019. I’ve lost strength in compounds, but still strong, percentage-wise my power to weight ratio, I’m stronger than when I was at 276, so I’m happy. I started a new plan this week it’s PPL (strength 5×5) REST then PPL (hyperthropy 3×8) REST and repeat. Just wanted to know is this a good approach? Or should I just do 5×5 at a heavy weight then perhaps add in 2 back off sets at say 80%. Just done my first week off this and it’s a lot of volume it’s hard to recover. But I really don’t want to lose strength so want to lift big weights, at the same time I like hypertrophy as I feel like I feel the muscle working properly as my form is a lot better due to the weight being lighter and I get a better pump and squeeze. I can nail the mind muscle connection as I’m not trying so hard to just move a weight from A to B. I Really don’t want to mess this up. I realise training hyperthropy will give me the muscle and siZe but being in a deficit I’m not getting the calories to build new lean mass, so do I just continue to lift heavy? I plan to get to get to 200lbs which I can easily do in a month if I really wanted to, but I want to carry on going slowly. Once I hit 200 I will slowing increase kcals and then I think I’m just going to stick at maintenance forever lol I have no intention bulking up again, it sucks! Many thanks Sean

  • so to be clear, the only detriment to resting “too long” is psychological and time management? Arnold once said he waited as much as 15 minutes between sets and he knew guys who waited longer. He would do a warm up and then his set. Valid?

  • A suggestion: when I practice I usually caver the clubface with masking tape so that when I hit balls with any club it gives me an indication where on the clubface I made the connection.

  • do you have a app or something to measure the yards? I wanna practice this, I know you mentioned Brookside thats the City next door to mine, do you give lessons?

  • My biggest setback right now is rest times and days. I have a tendency to want to utilize every muscle and end up overtraining I just love the gym so much I hate having to leave. Also trying to get my nutrition better but it’s day by day constant learning and growin but I definitely prefer your videos over others.

  • Can you please inform us where you got this information? I really like channels that reference their statements or at least have it in the description box!

    Thank you!

  • i usually do supersets with 5-6 different exercises all in 1 set with 10 reps and 4 sets. I ‘rest’ between supersets by spending 2min on an exercise bike, so my upper body muscles rest but my heartrate stays high. is that still considered ‘rest’ for the muscles if the heartrate stays high?

  • What about resting hours between sets? I have a home gym and it is actually quicker sometimes to do some sets before work, then after work. No one is talking about this:can one rest for too long between sets?

  • What about longer rest times, 10 minutes apart? My heart rate needs to be under 120, due to a medical condition, sometimes it take more then 10 minutes to get under the 120hr between sets due to supersets. Is this still doing some growing for the muscles?

  • It isn’t a rest period. It is a recovery period. Think of it as recovery, and then the time period becomes obvious. How long you require to recover depends on the exercise and intensity you have just done, and the exercise and intensity you are going to do next. You go for the next set when you feel recovered.

  • No upper limit for rest period? So what if I super set all my exercises together and have 30 minutes rest periods if I have all day to train? Is it bad if you rest a body part so long that it gets cold?

  • Basically you’re talking about doing straight sets… rarely do I do Straight sets, because you’ll hit a plateau… I do combinations of all types…. rep ranges range of motion, Chang’s Cadence…I commingle weights with machines… using all of the Weider principles!

  • My cortisol shoots through the roof if I rest less than 2 minutes. Next day I’m moody as fuck and feel like stress is going to send me into cardiac arrest. I can feel a testosterone surge by resting 4-5 minutes. Feel great the next day. And my strength professes faster this way, especially if I’m resting 7 days between a particular compound movement

  • Hey Sean awesome video! I know I’ve heard you preach on this before, and I’ve incorporated it into my training programs. I’m in the difficult spot where time is always extremely tight for me. Running three businesses and as a dad to three kids, my time to train is usually short. I sacrifice sleep to be able to get more time to train. Which then in inhibits my recovery and muscle growth because of less sleep. I really appreciate your tips, and I’m definitely gonna incorporate these rest times to have longer rest times especially for my compound movements while potentially reducing the number of new exercises that I do within a work out. I found that this definitely helps me focus on increasing the weight and reps on the lifts so that I’m still progressively overloading even though volume might be slightly down for one specific work out. I think for someone with high life stressors it definitely helps you to recover better as well.

  • A great tip but it’s important to note that you need to do this from both the rough and the fairway because you’ll get different rollouts and spin from each type of lie.

  • Your muscles only need 48 hours to recover, it’s absolutely possible to train and lift weights 7 days a week, and I did that once for 3 months.

    Let me tell you, that 1 rest day is crucial more so for your mental health than anything. Not only did I start feeling fatigued and broken down where my workouts started turning to shit, I legit started getting sick of the gym. I was getting bored, tired, and not seeing the progress I expected by training like a mad man.
    IMO 6 days a week is perfect, but absolutely take that 1 day off for your mental sanity.

  • Good video. You always give solid advice and I appreciate that. But most of the time I’m trying to crush my workout in a limited amount of time. Most of the time I’m doing super sets.

  • I’ve read Schoenfeld’s research on this topic, and I completely agree that it’s most likely optimal. However, as Sean mentioned in the video, if you have time constraints AND you’re trying to ensure that you’re getting enough volume for each muscle group, 3 to 5 minutes rest wouldn’t be feasible. In a busy city gym, I also think the other patrons would kill me for using any piece of equipment that long. Regardless, I’ve had decent success using rest/pause training (Eric Helms), drop sets, and reverse pyramid protocols, all of which are more time efficient.

  • Liked the video so much. very informative. I started working out a month ago and I wasn’t sure how long I had to rest between sets now I do. Already suscribed to your channel Jeff.

  • I used the stop watch feature on my phone today for all my sets, and it was quite a difference than what I’m used to. I realized that I was not taking nearly enough time to recover in between sets. With proper, consistent rest periods I was able to do far more quality reps, and really focus on my mind/muscle connection. I was doing 3 minutes on my heavy compound lifts and 1.5-2 minutes on my isolation lifts.

  • 9:15 so if I’m doing 3 sets of 8-12 with sparing at least 2 reps to failure on a barbell row or incline press, I should rest 3 minutes?


  • Rest…this ain’t CrossFit folks. Can you talk about if there are advantages or disadvantages to supersets? I generally don’t find them useful other than saving time.

  • Great video! It begs the question: If someone has a set amount of time, would it be a better muscle-building investment to do fewer exercises heavier with longer rest times, or more exercises a little lighter with shorter rest times?

  • Too much emphasis is on being weight happy… bodybuilding is about muscle contraction… your weakest on the concentric and stronger on the eccentric… muscles need to work in both directions… muscle growth requires a pump… the muscle with the least amount of pump is the lagging muscle… muscles with the most amount of pump will develop faster… high-volume training takes advantage of the pump… and most bodybuilders are high-volume trainers.. lower volume trainers get a little stronger but not bigger… I see it in the gym everyday!

  • I hate when ppl say “overtraining is myth” that’s just so stupid, I have overtrained quite hard a few times in my life, because on youtube everyone just goes train as hard as you can. Even these times I overtrained I still took breaks and ate well btw.

  • Everone subscribe to I am amateur boxer I work really hard I train two times a day for 4 times week follow my journey to the professionals ✌��❤️those who sub and like love and hope you enjoy your day

  • I genuinely think you are one of the best or the best fitness youtuber I know
    but I am surprised how not many youtubers talk about you.
    Perhaps, it is because you dont involve youtube drama?
    Just wanted to say you really influenced my life in positive way.
    I hope you do what you do as long as you can.
    Have a great day Sean.

  • I’m currently running a full body, 3 days a week routine. I’ve only been doing 60 second rests and feel fine ( granted I just got back into weight training about a month or two ago and use to only do little “bro” workouts in my room before finally getting this gym membership and focusing on fundamentals thanks to Jeff and the other Jeff lol ).

  • Thank you professor Nippard…absolute golden advice for free here at Nippard University…wish I’d had this info 60 years ago when I first started…most of this I learned along the way by trial/error…thanks so much…absolutely love your channel!..regards…

  • I fucked up my back doing goblet sqauts… AGAIN. I was stacking 5 lb plates on top of an 80 lb dumbell and threw out my back thoracic area

  • Workout ke daran meri body ek alag level pe dikhraha he n baad me body normal hojata he. Aisa Q ho raha h??Any buddy help me plzzz

  • Study was recently done about rest periods and the subjects that rested longer were able to do all their reps and it translated to more gains than the subjects that only rested 60 to 90 seconds. They were resting 3 to 5 min between sets with an overall avg of 3 min. Only compound movements were performed.

  • The best results I’ve ever gotten is doing rest pause training with 2-3 minutes rest in between. So for example, dumbbell press: 12 reps, 20-30 sec rest, 6 reps, 20-30 sec rest, drop weight 15-20 % and do another 6-10 reps. Then rest 2-3 minutes. Volume wise I do 4 sets a week per muscle group (counting 2-3 rest pauses as one set). My experience is that I save a lot time doing it this way, and that 4 sets rest paused equals about 12 normal sets per week results wise.

  • I don’t know how i should split up my training to hit every muscle twice a week. I am using a 4 split plan at the moment (tri/chest, bic/back, shoulders/forearms, legs/abs). any advice?

  • Using one club for different distances adds guesswork into the equation far more than having a set “my 8i flies 3 paces and rolls out 6 paces” because you need to increase or decrease other factors such as ‘hit’ on the ball, shaft lean, length of swing, club face angle, ball position etc. That’s all fine if you’re a low capper and have the skill to do so but for the majority of golfers a simple “it’s half chip, half roll so I’ll use X club” is easiest.

  • Very useful thanks, Jeff.
    I do bodyweight stuff quite a bit so I can break up my sets throughout the day. There’s no reason not to apparently. I don’t see a reason to have the same exercise have all the sets sequentially without other exercise types in between. In fact, that’s what happens during super sets. Only been doing this 6 weeks.

    I do some weights like Bulgarian split squats with weight, and the face pull but I can replace the face pull most easily with a weighted ‘W’ exercise for the rotator cuff. It’s not as full range of motion but it gets the job done. The Bulgarian split squat, I travel light and need to use miscellaneous stuff for weight, or a gym if I have access which I do now, a cable machine.

    ‘Intensity’ (weight) is a bit different in some bodyweight things. Steps of progression lead to more heterogenous measures of progression. I go for time on the wall supported handstand, and I am clearly getting more and more time. It’s not a chore much anymore to knock out a full minute.

  • You say 10-20 sets per body part per week, but what are your thoughts on high amount of sets and overall volume in calisthenics, does the 10-20 set rule still apply or does it not matter in thsat case?

  • It’s crazy how your body actually knows this. I don’t know about everyone but I notice my body tries to rest more during squats and way less doing cables and machines.

  • The editing gets truly ADHD so many minicuts that I can’t follow you:) You’re blinking on the screen.
    Thanks for the article, I’ll read it

  • People with low self-esteem got their priorities backwards… they’re too hung up on how much weight they can move. Some gyms can solve that low self-esteem problem… they can have you push and pull a weighted sled… or flip heavy tires!

  • In regards to quarantine home workouts, if I’m doing a full body circuit style “lift” and just alternating body parts for 8-10 exercises for 3 sets. How long should my rest be between exercises and sets? I’ve been treating it as a jumbo superset but it’s starting to be very taxing.

  • I truly admire your attentiveness to each and every question you receive, no matter how many times you receive the exact same question you still remain vigilant and answer the repeated question with the same attention each and every time, something that not many people could ever do with your attentiveness.

  • Yes. I thought of this last night. I had heard before that a wedge rolls the same distance as it flies. And, a 9-iron rolls twice as far as it flies, and an 8 iron 3 times as far. Today I wanted to test it, and added the idea of a standard chip speed or free throw speed as I call it. Now I have a pretty exact standard. I even applied it to my putting. My “free throw” distance with a putter is 11 paces, or about 33 feet. Now I don’t have to be nervous over mid-to long putts!

  • 3 minutes was optimal for me, until I realized I had been in the gym for almost 2 hours, having longer rest than the actual workout.

  • I just rest more on bench press, the rest I give a minute. Otherwise I would be in there for 4 hours a workout which is ridiculous.

  • My observation with ‘super setting’ is that the limitation becomes cardiovascular fitness as opposed to muscular endurance. Anybody that has used supersets in a GVT fashion would’ve experienced this. The more tired you get, you begin to sacrifice technique, load and TUT, all for the sake of saving time.

    While I applaud anybody that tries to “aim high”, besides genetic factors, nothing overcomes (lack of) time spent achieving a goal and the unrealistic expectations of the fitness industry in this regard (‘Gain your beach body with 30-mins workout 3 times/week in 3 months) is actually detrimental to our society in many ways

  • I’ve been having so much trouble chipping recently. The next full day I have to go practice I’m definitely gonna try this! Thanks for the video! Very confidence-building for me.

  • Hi Layne. If local muscle fatigue can be avoided using supersets, would cns fatigue play any role in supersets when doing compound exercises like BP and rows or heavy pull-ups and dips in the <6 rep range?

  • I love your channel, Layne. So very informative. And, you put it in layman’s terms. Man, I would love to see you do a collaboration with Greg Doucette.

  • I love longer rest, especially when gym buddies are around. For me training at a smaller private place, we are a close community, as much as I am there to train, I like the social part too. This became an even bigger part of my social life, as being a Dad, not really going out as much. So 3 mins rest on my 5×5 right now I am happy:)

  • random question for @biolayne: can you explain the relationship between libido (sexual desire) and exercise? IF there is one, that is.

  • Can u tell in English.. I don’t understand Hindi a lot. Heavy weights of 10 12 15 count set.. for lean muscle mass resting period

  • This is bang on…. surely common sense tells us that hypertrophy is about performing exercises true to form and progressively overloading weight at a rate that means form is not effected… if you are not resting and you are not then performing the set at an optimum level then you are leaving progress at the door… those who argue this are sadly very must mistaken and even if they say “I’m making great gains on resting 1 minute between sets” the question still would then be…. “okay, so potentially you have great genetics so how many gains have you kissed goodbye focussing too much on rest times than set performance”?

    Awesome vid again Sean! Great to be seeing you again!

  • When i was younger i used to lift much heavier than now and had longer rests. Now in my late 30s i have less time, lighter loads and less rest. However i do train 5-6 days a week as opposed to 4 days a week from years ago. I dont have any science to back it up but i think it works out fine in the end.

  • Chalk another one up for total volume! But what if you’re super overreached at the end of a powerlifting intensity block and it takes 4 hours to do 9 singles? Asking for a friend…

  • Longer rest periods work better because if it takes longer to complete a workout you will go into ketosis and increase your intermittent fasting window, which leads to more muscle mass.

  • Most of my workouts consist of bar-work and other calisthenics, and almost always outdoors. I would like to take longer breaks, but I usually just knock it out quickly so I’m not outside all day.

  • Christo, can you demonstrate a flop shot? It’s something I can’t do consistently ‘cos I shank it every dang time. Keep up the good work, thanks!

  • These yardages should be just as important as the full swing. Also pitch shot yardages where the club goes the parallel is another great way to make it easy

  • dear Sir..i know that my comment is about 5 yrs after your video above, sorry about that BUT personally, this is really foolproof as per the title and this is the (..ONLY) most important n logical calibration of chipping the ball just outside the green all others are so ambigious..
    tQ for sharing looks like i am 5 yrs behind (+ pardon my English)

  • when I’m in doubt about some stuff I do at the gym, I always check out your videos or athlean X, just to confirm if I’m doing something right, I’m glad that this confirms what I thought initially when I structure my workouts. I really appreciate it ������������

  • What about NOT resting and just cycling through different exercises? By the time you get back to the original exercise, those muscles will have rested for 5-10 minutes. Is there such thing as too much rest?

  • Seems I am going to spend more time resting than working. A) Extreme spacing… Wonder if you can go too long between sets… one set in the morning, one set lunch, one set in the evening? B) Supersets… Jeff mentioned supersets… wonder about the science does your heart/lungs/ need to rest too? Or is it OK to fill ‘rests’ with other muscle exercises. C) Stretching…Frank Zane said about stretching between sets… anybody recon that is an OK way to fill rest time?

  • that’s a very good training method, but I do not agree with the use of “exact numerical measures”. There are too many factors which may alter the true shot distance (contact, clubface conditions, grass, green velocity, different degrees of force applied without our conscious control, clubshaft deflection during the shot, true loft at impact…) your equations aren’t wrong, but they’re too approximative.
    I’d suggest to put more focus on “memory” and “feeling”, what do you think?

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  • I’m starting to lift using dumbbells. I generally go for 45 seconds on 15 off per set. I don’t do much in the way of compound movements, so I focus more on “time under tension” with each body part I work. Just picked up some heavier weights and will add more rest time when I start using them.

  • I think this is a great idea. I always have quite a few of these shots every round. I always just rely on feel. Most often you need the up and down to win or complete a round so this may take some of the pressure off the golfer. This is also a great idea for the golfer who doesnt get to play that often (as in me with two kids under 4!!!). Im sure i could find the time to measure SW PW 9iron and 7iron. I think that would do it. Really like your vids keep posting. LIVERPOOL UK.

  • “As long as you rest right and get proper nutrition, over training is bullsh**.”
    Its both such a statement and a duh at the same time xD

  • I guess it also depends on what you do with your rest periods. Always shake my head at both the little dudes taking their short breaks yet barely lifting shit, same for the flabby or also skinny dudes sitting on one station for ever not making up the time with volume.

  • Not arguing with you at all that for ‘shot making’ experience and practice with different clubs is the way forward if you have a solid short game to begin with. For those of us who still use a 58* and occasionally blade a chip shot learning to lob high and spin back, lob high and stop, lob high and roll out a little, chip and run etc isn’t worth looking at. Once consistency is found with a LW then definitely get experimenting for more options around the green.:)

  • Jeff what about practical application? Compare time blocks. 1 hour vs 1 hour. In real life this is what most people do.

    I have a buddy that rests 30-60 seconds between sets but he squeezes in a ton more volume than me. I rest 3-5 minutes and get more out of each lift but I can’t fit in the volume he does.

    Which method is better?

  • That idea was how this started. I learned that as a kid. But, the lofts on clubs are stronger today so I wanted to see what the actual distances were for me with a neutral chip with modern clubs.

  • I never understood when people said I should only rest one minute. My workouts were totally fucked up. No strength, all burned out really fast. I dought many train that way.

  • One more episode on Lifting Tempo and then that’s a wrap for the training segment of the fundamentals series! If you want all the information covered here in three discrete 8 week training programs, check out my Fundamentals Hypertrophy Program: http://jeffnippard.com/fundamentalshypertrophyprogram

    Hope you’re all having a solid weekend so far… See you all again on Monday!

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  • Never thought of it this way but I’ll give it a try. How low did you go with the irons. I heard in the playoff of the John Deere classic one of the announcers say zach johnson is one of the few pros that still uses an 8 iron to chip?