If you want to see faster muscle growth, you must start doing this between every set of your workouts. This is one of the most overlooked variables when it comes to tracking your workouts and is perhaps one of the most important. I’m talking about your rest between sets and how long you should be resting between sets to see the best results from your training.
The problem is, most of us don’t pay enough attention to this when we train. Instead, we aimlessly browse social media between sets and don’t realize how much time passes between sets of an exercise, which can greatly diminish the effectiveness of your workout.
The best thing you can do is simply start setting the timer app on your phone.
If you are given a rest range between sets, say 2-3 minutes for maximum hypertrophy, then you could either set it for the low end of that range and determine whether you needed a little extra time before jumping into the next set or sync it to the maximum rest for that range and simply jump into the next set earlier if you feel ready to go.
That being said, it is important to point out that there is great variability in the recommendations for interset rest periods depending on the goal of your training.
If you are training strictly for strength you are going to require much more rest to ensure that you are fully recovered and ready to perform at peak effort in your next set. Because of the high demands of strength training, you will often find lifters resting at minimum, 3-5 minutes but even as high as 10 minutes before heading into their next set of the exercise.
When hypertrophy or muscle growth is the goal you can see a big departure from these numbers but still a great deal of variation. For instance, here you will often see studies that point to either 60-90 seconds between sets as the optimal length that you should be resting after completing a set of an exercise or others that recommend this number be pushed closer to 2 to 3 minutes.
The largest determinant of this is the exercise that you are performing and your overall cumulative fatigue up to that point in the workout. Larger, compound exercises will need more time to recover from between sets while smaller, isolation or accessory exercises will likely need far less time.
Taking this even further however is the idea that muscle growth and getting bigger muscles isn’t always about the weight that you are lifting. In fact, we know that accumulating metabolic stress is one of the better ways to grow muscle. Here, you would lift much lighter weights for much higher reps to failure. It is common that the reps be even as high as 20 here. The rest taken between sets when this is your training style could be as short as 30 seconds.
The idea is that you want to accumulate metabolites as a byproduct of muscle contraction, which serves to place an intracellular stress on the muscles that causes a need for repair and regrowth.
Finally, others simply want to get in better shape from their workouts. Sets are treated less individually and more as one combined effort in an attempt to reach physical exhaustion and to improve overall cardiovascular conditioning. Here things like HIIT training and barbell complexes done with light weight can help to achieve this end goal with very very short rest times.
The rest between exercises here can be minimal and the rest between completed circuits or rounds is kept to a maximum of 60 seconds.
Regardless of what your training goal is right now the key is that you need to adopt a method for accurately measuring your rest periods. Keeping track of how long you rest between sets is something that can not only keep you on pace for a high intensity workout but it gives you a comparison just like your weight and reps logged that you can go back to as a way to see how you are improving from your training.
Don’t overlook the importance of timing your rest period between sets if you want to build muscle and see faster muscle growth. Just like everything else you track with your workouts you want to not neglect how important this one is to your overall results.
If you are looking for a complete program that spells out every set, rep and rest time between sets to ensure you see your best muscle growth and results, be sure to head to athleanx.com and pick the program that aligns with your specific goals.
For more videos on how long to rest between sets for most muscle growth and the best rest period between sets for strength, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Do this between sets: More sets
Dropsets
Superset after every set, then proceed to superset your superset
lmao in last set just push as hard as u can till failure and after that go for low intensity exercises for blood flow & muscles recovery and then u r done
@jparkerwillis dropset is like this: start with heavy weight, medium, end with light weight
am i right?
LMAO
I clicked faster than last time!
I have AIDS
We don’t do it here
Haaaaaaarrrrrrdeerrrrrr
Hahahaha
Hope Jeff doesn’t see this comment. *triggered
*NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/rest-between-sets
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
N na
Can you make a video about how many times a week you should work a part of you body for muscle growth and weight loss?
I’m that early that even Jeff hasn’t commented yet..
You must be very proud of yourself.
But it says you’re 15 minutes ago and his is 16
Jeff the type of guy to punch with both arms at the same time to avoid muscle imbalances
And he’d chop them in half if he did that
“Remember guys, when your in a bar fight its no excuse for improper form. Retract your scapula and punch with full force alternating hands.”
-Jeff
@Nick Meale I read this with Jeff’s voice in y head
Jeff uses Windows 7. Ah, I see you’re a man of culture as well.
pom there’s no 97,, it’s only 95 and 98
@pom There wasn’t a Windows 97.
Nah, he would be a real man of culture if he used linux
Jeff when he gets home from work:
Kids: Hi Dad!
Jeff: Wassup guys Jeff Cavaliere, Athlean-X.com
The only reason Jeff takes rest between sets, is so the weights can get a break
Jeff is so lean, even his hair is cut
Ha! Thats pretty good.
Wow that’s genius
Dad jokes for the win!!!
I actually haven’t seen a windows 7 in a long time..
just some people can’t keep up with new tech. win10 is better in every way right now.
@Scorpions Fire Besides that if you prefer an operation system that fits for the definition of the virus, if you like a system that spying on you, if you like less control over the system which is not optimised at all then sure, window 10 is the best choice for you.
Here is an article why windows 10 s*cking a massive donkey ball:
https://itvision.altervista.org/why-windows-10-sucks.html
@Shashaank Thakur NT
Still using it on my PC and I’m very satisfied compared to Windows 10 on my laptop. I don’t know why but Windows 7 just feels better.
Lmao I’m still rocking the windows 7 ultimate
Ah, yes. I never workout without knowing the humidity of the room. Rookie mistake.
@Derek Gravelle There’s always one guy. Always
Does in baseball…
Recognizing humidity is an all star move
Max my dude I gotta tell ya somebody once told me the humidity was going to roll me, I ain’t the sharpest tool in the weather room…
@ImNotGanondorf I was just thinking the same thing when I saw the Chief-of-Staff act like he understood what the Boss was talking about…like when people think their dogs are talking/communicating with them! (sic)
Whenever I click on a video I click with both my fingers to prevent imbalances
What happened to the other 8?
underrated!
@MrOnionCock underdeveloped fingers
Legend has it that the dumbbells time their rest periods when Jeff is done with a set
The weights have to perform facepulls in between sets 😉
Jeff’s the only guy that has to use photoshop to make himself look less jacked
Others have done this too. But only after Jeff. Everyone copies off of Jeff
GAGAGAGAGAGA! I will now count to 3 and then I am still the unprettiest YouTuber of all time. 1…2…3. GAGAGAGAGAG!! Btw I have two very hot girlfriends who I show off in my videos. Thank you for your attention, dear nick
AxxL never thought I’d see ur account again buddy
There’s a guy at my gym who sets a timer for his rest period. He doesn’t put headphones on or anything and just lets it ring out loud and it’s the most annoying thing once you hear it for the 10th time
test people are entitled to do whatever they want at the gym. I have no authority to tell him what he can and cannot do. Just like how if you saw someone doing incorrect form or half repping, you have no right to tell them it’s wrong.
@NitSUj Don’t get things confused. Grunting and screaming while exercising is fine, because it’s what you are there to do. But you have a right to address sound disturbances.
test there is no difference between grunting and the sound of a timer because both can be avoided and there are no rules for restricting both of them.
well kick him out. It is YOUR gym…
@Jay J Dude, you’re so right, I’m about to cancel this guys membership
Powerlifters never knew gyms were closed for those months. They were still resting between sets
Olympic Silver Medalist Oleksiy TOROKHTIY!!!
He toured the U.S. and overseas giving seminars on how to Olympic lift, primarily the Clean and Jerk, and the spectacular Olympic Snatch!
He has also been on various Olympic lift channels in the U.S., such as California Strength and Barbell Shrugged [we think].
You can find his videos on YouTube under his name.
The crazy thing is this, he lost to Dmitry Klokov, but became more famous than him!
Torokhtiy learned English a year or two ago. He is very funny too. Klokov is funny too, and learned English before Torokhtiy.
But as we said, the latter is now more famous and recognized than the former. He even has his own gym!
He got into CrossFit after Olympic lifting to see how it worked. In return, he taught the CrossFitter how to Olympic lift.
Jeff definitely choose the right athlete to insert into the video at the 48 second mark!!! He recognizes greatness!!!
@Himmarshee Street Live Torokhtiy won the olympics in 2012, Klokov was silver medal in 2008 and didn’t compete in 2012.
@Gabriel Santos Thank you for getting the facts straight. We watched the 2011 competition, and Klokov won Silver, Torokhtiy won Bronze. Torokhtiy is dominating YouTube with his videos. Just read they revoked his 2012 championship. He is doing fine without it. He is the most popular Olympic powerlifter on YouTube!
Me: Resting in between sets
Jeff: You’re doing it wrong.
Lol!
hahahhahahahaahaha actually made me LOL