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A little while ago, I touched on a video about a new research at the time that tested the

difference in muscle growth between 1 and 3 minutes of rest between sets.

In short, 3 minutes of rest was deemed superior because ultimately the additional recovery

time allowed for a larger total volume workload.

Now this year, in 2017, a new systematic review has been published, outlining all of the available

studies up to this point that touches on rest between sets.

All studies that met the following criteria were accepted into review:

1, it was peer-reviewed and in English.

2, it compared exercises using a rest interval less than 60 seconds to a rest interval greater

than 60 seconds.

3, it used at least one method of measuring changes in muscle mass

4, the experiment was longer than four weeks with at least 2 training sessions per week

And 5, the subjects were deemed healthy and injury-free

The criteria points are heavily restrictive but for good reason.

The last thing we want is to have other non-rest factors in training that might sway the results.

However, it also means fewer studies are acceptable.

1,115 studies met the researcher's initial screening.

But after applying criteria eligibility, the number boiled all the way down to 6 studies,

including the one analyzed in the older video.

With such a small field of studies to analyze, the information has to be cautiously interpreted.

Knowing this, we still have to consider any factor outside of rest that might reflect

on the results, such as trained versus untrained individuals, the type of exercise, and the

intensity of the training.

But if we just look at the surface, the research reviewers found that results tend to slightly

favor by a few percentage points using a longer rest of 60 seconds or more between sets than

anything shorter.

The main contributor to this finding is that resting more simply allows you to lift a higher

total volume by the end of your session, just like the findings of the past video.

But… before you run off and start doing 2 to 3-minute breaks between all of your sets,

we first need to revisit those other factors mentioned earlier.

When it comes to the trained versus untrained person, it almost seems like a guarantee that

if you already have a few years of lifting under your belt, then you will benefit from

more rest.

But, if you're just starting off or have maybe a few months to a year of training,

then any amount of rest can elicit a good amount of growth, perhaps due to the underlying

benefit of newbie gains.

Another factor is the intensity of the workout.

If the program you're using doesn't push you close to muscular failure or the weight

you're using isn't all too heavy, then shorter rest can work just fine.

In fact, there might a benefit of using shorter rests with a lower load and a higher rep scheme,

since there will be greater metabolite build-up of lactate, hydrogen ions, and inorganic phosphate,

which have been observed to increase muscle growth signaling.

On top of that, shorter rest intervals mean less time for the muscle to recover before

lifting again, which can heighten motor unit recruitment and promote the development of

the "muscle pump."

However, if you're lifting heavy, then once again, the research favors more rest between

sets.

Finally, when we dissect the researcher further, it seems that longer rest intervals benefit

multi-joint compound movements the most, such as squats and deadlifts.

Being that such exercises employ a high degree of muscle groups, total body fatigue can accumulate

much quicker, thus require more rest.

However, for more isolated, single-joint movements, like the bicep curl and side raises, the research

seems pretty split on the amount of rest you need.

One of the reviewed study noted no significant differences in hypertrophy when employing

either a 30-second or 3-minute rest interval when training with the bicep curl.

Now, as we can see, the answer isn't so cut-and-dry as it initially was for favoring

longer rest.

Shorter rest intervals do have its place when it comes to muscle growth, too.

In fact, the researchers drew up this hypothetical graphic that gives credence to deploying both

rest intervals.

As we see here, shorter rest hypothetically benefits muscle growth by maintaining high

levels of metabolic stress.

Longer rest, on the other hand, can hypothetically benefit a greater deal of mechanical tension

and muscle damage from utilizing greater volume and intensities.

So now let's wrap things up: If your goal is to completely maximize muscle hypertrophy,

then you're probably best off deploying an inter-set rest interval between 1 to 3

minutes.

But, bear in mind, that the benefit isn't all that substantial compared to using less

rest, and you need to consider that resting more will increase the total duration of your

entire session.

If you can only muster 45 minutes to an hour of gym time per session, then shorter rest

intervals are better for you.

Ultimately, you should aim for using both short and long rest intervals.

The researchers themselves advise spending the first part of your session on multi-joint

heavy movements while using longer rests.

After that, you can focus on isolation single-joint exercises with shorter rests.

For now, we still have to wait for more research to make a definitive claim as to exactly how

much rest you should take between sets.

At the end of the day, it's only one part of your entire program.

Try out the suggestions and see if it works for you!

How much rest between sets do you think is best?

Share your thoughts in the comments!

As always, thank you for watching!

For more infomation >> How Long Should You REST Between SETS? (The Current Research) - Duration: 5:53.

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How Long Should You Try Before You Quit? Entrepreneur Advice - Duration: 6:58.

So the other day towards the end of one of our free freelance or group coaching

calls came up the question around how long should things take and it's a

really interesting topic and I want to broaden it a little bit here today to be

but how long does it take just to succeed at whatever that goal is you

have and the first interesting thing about this is that people are terrible

at perceiving how long things should take in NLP they talk a lot about

perception of time right we all have different world views around time for

some people a long time is a week like if you have to take a week to do

something that's insane for other people a long time is five years we can compare

myself to one of my friends back home we will call him double-double planned his

trips years in advance last year he told me that he'll be in Europe next year so

that's a two year gap he's like don't worry I'll be in Europe maybe I can come

see you for a few days I don't know where my trip in September will be yet

and it's mid-august we have different ways of planning the

future in perceiving time is one of us more accurate than the other not

necessarily it probably depends what we're planning what we're trying to

figure out what we're needing to account for this is the first thing to think

about is generally our basic wiring is not great for timing now if you're

thinking about like your business let's say you're working on a project starting

your new business and you're thinking okay how long is it gonna take until I'm

you know successful until I have enough money coming in whatever you think it

will take for you I'd probably double it to be safe and probably double it to be

accurate as well I've heard this advice for many people and it's what I've

experienced myself as well now whatever you think it takes someone else to

succeed right let's say you're watching someone on YouTube or reading a book

about someone it's like wow they seem like they succeeded really quick

whatever your perception is I probably times that by about 10 so if it seems

like they got where they were in like three months

probably took them about three years something like that right that's the

first thing so here's why this can be a serious problem is if we think we should

achieve a goal in three months but it actually would take us

six guess what happens around three months we generally quit or we

reevaluate our strategy so what often happens is we get started down a path

and we're going and we're like okay really excited like I'm gonna do this

this is gonna work right but to three months in we're not nearly as far

towards the goals we thought we would be so rather than doubling down on our

efforts and just keep going and maybe increase our frequency of work or how

much we're doing or whatever it is we tend to look at our strategy and try to

change directions well this isn't getting me where I should be so I should

probably change what I'm doing and then we reset and we try something else and

you can imagine how this ends up right some zigzag in life we never really get

where we want to go and a big reason this happens is because we had an

unrealistic expectation when we started out so fear can play a big role here

right the way it sometimes works out too is I've seen this in people where they

start on a strategy and they're they kind of believe in it they kind of

believe in themselves as well but as they're going maybe a weekend they

should not have seen any results yet right the strategy should take at least

a few months over but a weekend they start second-guessing themselves maybe

they feel insecure maybe fear comes up and they start changing their strategy

in freelancers this often looks like redoing our website or deciding to focus

on a slightly different customer or something like that when really what we

were doing was fine we just needed to keep doing it rather than changing

direction so I have two really quick tips to do a little better in this area

the first is improve your perception of time right so like I said it's usually a

safe bet to double whatever length of time you think it will take to do

something double that the second thing is well let me add to that actually you

can double it you can also check with someone who knows what they're doing

who's done it before or who knows you really well right so check with a mentor

check with a business consultant or someone and say hey here's my plan and

your experience how long would this actually take and that's another way to

get a better perception right so if you don't have that maybe just double it but

if you can get outside feedback that's another way to do it as well and outside

feedback from someone who has done it if you ask your friend who's at the same

level as you how long should this take they're

gonna have an equally inaccurate answer right so that's the first thing figure

out how long it should take secondly while you're doing it focus on the

progress you're making so even with this new perception of time let's say you

decide it's six months instead of three it might actually take you eight months

or ten months and if you want to keep going rather than quit the best way to

maintain that energy that motivation is to focus on the progress you've made

so if you keep looking at where you're trying to go in the mindset of I'm not

there yet why aren't I there yet it's going to make you think you're doing

something wrong it's going to erode your confidence and you'll probably change

direction but if you keep looking backwards and saying hey look how far

I've come hey this is really cool like I've made

all this progress remember three months ago I was here and now I know so much

more I'm doing so much better if you take that approach you're gonna

end up maintaining that momentum if anything you'll build your confidence

more you're building momentum more and then if it does take you know three

times as long as you thought it would take you'll still be able to keep going

right because just because something takes longer than you think it should

have does not mean you're doing it wrong or that it's the wrong thing to do

sometimes it does sometimes it doesn't and unfortunately especially when we're

starting out in business or we're doing something alone we don't have the

knowledge to assess whether or not we're following the right strategy necessarily

whether or not we're going down the right path so if that is your

circumstance and you don't have the ability to figure out you know like have

a mentor or figure out are you on the right path then I would say you're

better to stick to that path about twice as long or three times as long as you

thought you should and just give yourself a chance to succeed it's much

better than quitting early of course ideally find someone to sort of give you

that bird's-eye view perspective and say yeah you're on track right now you're

doing well and keep going and that's gonna be the best but if you don't have

that then just keep going until you find that person to give you that advice that

would be the most important thing I can say is focus on the progress you've made

and then just keep moving forward and you will get to your destination and

then it will be awesome and then you can pick a new destination thanks for

watching this quick video here if you've enjoyed it and you're not already a

subscriber do subscribe to the channel interact with me below in the comments

and I'll catch you next time

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