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

Summary

This video script explores the optimal rest time between sets for muscle hypertrophy, synthesizing research findings into a meta-analysis. It reveals that longer rests tend to yield better muscle growth, debunking the notion that short rests are superior. The script advises that rest time is less critical than training to or near failure, suggesting that personal preference and training intensity are more influential. It also touches on the potential benefits of more sets with shorter rests and the use of antagonistic supersets for time efficiency.

Takeaways

• 😲 The universe began 14 billion years ago, but the script emphasizes the remarkable process of muscle hypertrophy during weight lifting.
• 💪 Lifting weights involves a complex cascade of events including electrical signals, calcium release, ATP breakdown, and force generation.
• 🕒 The script discusses the importance of rest time between sets for muscle recovery and growth, a topic of ongoing research and debate.
• 📚 A meta-analysis provides combined evidence from numerous studies, suggesting that longer rest times may be more beneficial for muscle hypertrophy.
• 🌀 The early belief was that shorter rest periods increased anabolic hormones, potentially aiding muscle growth, but this view is being challenged.
• 🔍 Studies from the 1990s to 2010s show mixed results, with some suggesting short rest periods are better for muscle growth, while others find no significant difference or even a benefit to longer rest.
• 📉 The script points out that temporary increases in anabolic hormones due to short rest periods may not play a significant role in muscle hypertrophy.
• 🔄 The meta-analysis indicates that rest times of 60 seconds or less (shorter rest) and more than 60 seconds (longer rest) both lead to muscle growth, but with a tendency for better results with longer rest.
• ⏳ The analysis suggests an intermediate rest time might be optimal, but the credible intervals for this are wide, indicating uncertainty about the exact duration.
• 🔄 The script highlights that rest time is not the most critical factor for building muscle, and individual needs and preferences should be considered.
• 🛠️ For those interested in experimenting with shorter rest periods, the script suggests performing more sets or gradually decreasing rest times over weeks to acclimate to the change.

Q & A

How old is the universe according to the script?

The universe is approximately 14 billion years old.

What is the significance of the electrical signals sent to muscle tissue when lifting weights?

The electrical signals are crucial for recruiting muscle fibers, enabling a cascade of events that lead to force generation and muscle hypertrophy.

What is a meta-analysis and why is it considered valuable in scientific research?

A meta-analysis is a statistical method that combines the results of multiple studies on the same topic to provide a more comprehensive understanding. It is considered valuable because it can offer highly insightful and robust evidence.

What was the finding of the 1990 research paper regarding rest time and anabolic hormone levels?

The 1990 research paper found that shorter rest times between sets resulted in greater temporary increases in growth hormone levels, which are related to muscle growth.

How did the 2009 study differ from previous studies in terms of measuring muscle growth?

The 2009 study was different because it actually measured muscle growth and found that resting for 2.5 minutes between sets produced greater arm and thigh growth compared to resting for 1 minute.

What was the conclusion of the 2016 research paper on rest time and muscle hypertrophy?

The 2016 research paper concluded that resting for 3 minutes between sets led to better muscle growth compared to resting for 1 minute.

What does the term 'anabolic hormones' refer to in the context of muscle growth?

Anabolic hormones refer to hormones like testosterone and growth hormone, which are involved in the growth and repair of muscle tissue.

What does the meta-analysis suggest about the relationship between rest time and muscle hypertrophy?

The meta-analysis suggests that longer rest times tend to be better for muscle hypertrophy, with intermediate rest times showing the greatest effect, although there is still uncertainty about the benefits of resting more than intermediate durations.

What is the significance of the 95% credible interval in the context of the meta-analysis?

The 95% credible interval indicates that there is a 95% probability that the true effect lies within the interval given the observed data. It shows the level of uncertainty and the substantial overlap in the results for different rest times.

What is the practical recommendation for rest time between sets based on the script?

The script suggests that while longer rests tend to be better for muscle hypertrophy, the most practical approach is to rest for as long as one feels is necessary, as rest time is not the most critical factor for building muscle.

How can antagonistic supersets help in saving time while still allowing for longer rest periods between sets?

Antagonistic supersets involve working opposing muscle groups back-to-back, which allows for a longer rest period for one muscle group while the other is being worked, thus saving time and still achieving the benefits of longer rest periods.

What was the finding of the 2020 study regarding performing more sets with shorter rest?

The 2020 study found that performing four to five sets per session with one minute of rest between sets could produce similar gains to three sets with three minutes of rest, suggesting that more sets with shorter rest can be highly effective.

What is the potential implication of the 2021 study on Blood Flow Restriction (BFR) training?

The 2021 study suggests that BFR training, which involves shorter rest periods, can produce similar muscle growth to longer rest periods, potentially due to endurance-like adaptations that help the body become accustomed to shorter rests.

Outlines

00:00

🚀 The Science of Resting Between Sets for Muscle Growth

This paragraph delves into the complex physiological processes that occur when lifting weights, such as the recruitment of muscle fibers and the release of calcium and ATP. It introduces the concept of rest intervals between sets and their impact on muscle hypertrophy, citing the first-ever meta-analysis on the subject. The paragraph also touches on the historical perspective, with references to studies from the 1990s and the practices of bodybuilders like Arnold Schwarzenegger, who recommended minimal rest for maximizing growth hormone levels. The narrative suggests that while short rest periods were once thought to be superior for muscle growth, more recent studies have challenged this belief.

05:01

🔍 Meta-Analysis on Rest Duration and Muscle Hypertrophy

This section presents the findings of a meta-analysis that compared the effects of different rest times between sets on muscle hypertrophy. The analysis suggests that longer rest periods tend to be more beneficial for muscle growth, contradicting earlier beliefs about the superiority of short rest periods. The paragraph discusses various studies, including those that found no significant difference in muscle growth between different rest times and those that indicated a possible advantage for longer rests. It also highlights the importance of considering the quality of the studies and the need for more research to make definitive conclusions.

10:01

🏋️‍♂️ Practical Recommendations Based on Rest Time Research

The paragraph offers practical advice for individuals looking to optimize their muscle growth based on the current understanding of rest times between sets. It acknowledges the difficulty in pinpointing an exact optimal rest duration but suggests that resting for around 90 seconds could be beneficial. The paragraph also explores the possibility that training with shorter rest periods might be effective if more sets are performed, and it discusses the potential for adaptation to shorter rest periods over time. It emphasizes the importance of individual preference and the success many people have had with longer rest periods, while also suggesting alternative training methods like antagonistic supersets for those with time constraints.

15:02

📚 Summary and Additional Considerations for Rest Between Sets

In conclusion, this paragraph summarizes the key points discussed in the video script, emphasizing that while longer rest periods tend to be associated with better muscle growth, the most critical factor is the individual's ability to train effectively and to failure. It mentions the potential for adaptation to shorter rest periods and the importance of considering the type of exercises being performed. The paragraph also provides additional resources for those interested in further exploration of muscle building techniques and the use of the alpha progression app for personalized training plans.

Keywords

💡Muscle Hypertrophy

Muscle hypertrophy refers to the increase in muscle fiber size, which is the primary goal of bodybuilding and strength training. In the video's context, it is the central theme, with various studies discussed to determine the optimal rest time between sets to maximize this growth. For example, the script mentions a meta-analysis on the impact of different rest times on muscle hypertrophy, indicating its significance in the discussion.

💡Rest Time

Rest time is the period of inactivity between sets during a workout. The script explores the optimal duration of rest time for promoting muscle hypertrophy, with a meta-analysis suggesting that longer rest times may be more beneficial. The video discusses various studies comparing different rest intervals, such as 1 minute versus 3 minutes, to understand their effects on muscle growth.

💡Meta-Analysis

A meta-analysis is a statistical method that combines the results of multiple studies to draw more reliable conclusions. In the script, the first-ever meta-analysis on rest intervals is highlighted as a significant source of evidence for understanding the impact of rest time on muscle hypertrophy, emphasizing its role in synthesizing research findings.

💡Anabolic Hormones

Anabolic hormones, such as growth hormone and testosterone, are related to muscle growth and repair. The script initially suggests that short rest periods might increase these hormones, potentially enhancing hypertrophy. However, later research indicates that temporary increases in anabolic hormones may not play a significant role in muscle hypertrophy, challenging the initial hypothesis.

💡ATP Breakdown

ATP (Adenosine Triphosphate) breakdown is a biochemical process that releases energy for muscle contraction during exercise. The script describes this process as part of the muscle's remarkable response to lifting weights, highlighting the complex physiological events that occur when engaging in strength training.

💡Muscle Fiber Recruitment

Muscle fiber recruitment is the process by which the nervous system activates muscle fibers to contract during exercise. The script mentions the rapid sending of electrical signals to muscle tissue, enabling the recruitment of thousands of muscle fibers, which is a fundamental aspect of the muscle's ability to generate force during weightlifting.

💡Hormonal Response

The hormonal response refers to the body's reaction to exercise, including the release of hormones like growth hormone and testosterone. The script discusses early studies that observed greater hormonal responses with shorter rest periods between sets, which led to the hypothesis that short rest might be better for muscle growth.

💡Time Under Tension

Time under tension is the total amount of time肌肉 fibers are under stress during a set of an exercise. While not explicitly mentioned in the script, the concept is alluded to when discussing the effects of different rest times on muscle hypertrophy, as shorter rest times can lead to longer time under tension if the same number of reps is performed.

💡Systematic Review

A systematic review is a comprehensive analysis that uses strict inclusion and exclusion criteria to identify and synthesize all relevant research on a specific topic. The script references a 2017 systematic review that summarized the evidence on rest times, suggesting a possible advantage for longer rests in trained individuals.

💡Antagonistic Supersets

Antagonistic supersets involve performing exercises for muscle groups that work in opposition to each other back-to-back, with minimal rest. The script suggests this technique as a way to save time while still allowing for longer rest periods between sets of the same muscle group, providing an alternative for those who cannot take long rests between sets.

💡Blood Flow Restriction

Blood flow restriction is a training technique that involves restricting blood flow to a working muscle using cuffs or bands. The script mentions a study where this technique was used with shorter rest periods and lighter loads, resulting in similar hypertrophy to a group with longer rest periods, suggesting that blood flow restriction might help the body adapt to shorter rest times.

Highlights

The universe began 14 billion years ago, but the most important thing is that you are here, lifting weights and being aware of the remarkable process your body is undergoing.

A meta-analysis on the impact of different rest times between sets on muscle hypertrophy provides new insights into optimal rest durations for muscle growth.

Shorter rest periods between sets have been traditionally believed to increase anabolic hormone levels, potentially aiding in muscle growth.

A 2009 study found that resting for 2.5 minutes between sets resulted in greater muscle growth compared to resting for only 1 minute.

Contrary to earlier beliefs, temporary increases in anabolic hormones may not play a significant role in muscle hypertrophy.

A 2016 study showed that resting for 3 minutes between sets led to better muscle growth compared to resting for only 1 minute.

The new meta-analysis suggests that longer rest times may be more beneficial for muscle hypertrophy than shorter rest times.

Intermediate rest times, such as 90 seconds, may provide the greatest effect on muscle hypertrophy, according to the meta-analysis.

The meta-analysis emphasizes the importance of training to or close to failure, regardless of the rest time between sets.

The analysis shows substantial overlap in the credible intervals for all rest times, indicating uncertainty about the benefits of resting more than intermediate durations.

The most relevant and well-designed study found that resting for 3 minutes produced larger gains than 1 minute in trained individuals.

The research suggests that the ideal rest time may differ between compound and isolation exercises, but more studies are needed for confirmation.

Antagonistic supersets can help save time while still allowing for longer rest periods between sets.

Performing more sets with shorter rest can be effective, as demonstrated in a 2020 study comparing different set volumes and rest times.

The notion of adapting to shorter rest periods over the long term is speculative and requires further research.

A 2021 study found that a program with 45 seconds of rest between sets produced similar gains to one with 2 minutes of rest in trained subjects.

The video concludes that while longer rest times tend to be better for muscle hypertrophy, the most critical factor is training intensity and individual preference.

Transcripts

14 billion years ago the universe began

a few minor events have happened along

the way but the most important thing is

you are here lifting weights you're

consciously just aware of lifting the

weights but your body is doing something

remarkable countless electrical signals

are rapidly sent to your muscle tissue

enabling the recruitment of hundreds of

thousands of muscle fibers in which a

Cascade of events including calcium

release ATP breakdown the power stroke

and thus Force generation occur energy

systems are getting depleted metabolites

and fluid have accumulated but then you

stop and rest before performing another

set time may be an illusion but we're

stuck with it so how long should you

rest until your next set I'm glad to say

we finally have our first ever meta

analysis on the impact of different rest

time between sets on muscle hypertrophy

for those who don't know metaanalyses

combine the results of numerous studies

on the same topic and are generally

considered some of the best evidence

this doesn't mean they are always

Flawless but they can be highly

insightful for us to fully comprehend

the scope of the first rest interval

metaanalysis in human history such that

by the end you'll have a clearer

understanding of how long you may choose

to rest between sets we need to go back

to the

1990s on the 1st of October 1990 a month

before Home Alone was released and a

time period in which supermarkets look

like this this research paper was

published lifting weights can

temporarily increase anabolic hormone

levels and the paper found in a group of

men training with shorter rest between

sets resulted in greater temporary

increases in growth hormone other

studies similarly find this and since

these hormones are related to muscle

growth surely this is proof short rest

between sets maximize muscle hypertrophy

well multiple researchers thought it

could be the training practices of

actual bodybuilders probably intensified

this since as detailed in this classic

1987 paper the majority of bodybuilders

recruited rested 10 to 90 seconds

between sets imagine that just 10

seconds between sets the legendary

Arnold in his book recommended a minute

or less of rest between sets but moving

forwards to 2009 to

2011 some studies Mark the beginning of

a paradigm shift shift instead of merely

observing the hormonal responses two

different rest time between sets

researchers actually decided to measure

muscle growth a 2009 paper found in a

group of previously untrained men

training this program resting 2.5

minutes between sets tended to produce

greater arm and thigh growth than one

minute of rest between sets this was

despite the fact that temporary

increases in testosterone and growth

hormone at least in the initial weeks

were larger with a 1 minute condition

ition a 2010 paper had a slightly

unconventional approach they had trained

subjects perform this program one group

rested 2 minutes between sets but

another group over the weeks gradually

decreased their rest time between sets

down to 30 seconds if short rest were

definitely better for growth we'd guess

this group would grow more but arm and

thigh growth was similar between both

the 2011 paper had virtually an

identical design and found the same

thing so one of the papers found longer

rest were better while two find similar

gains between decreasing rest time and

resting for 2 minutes we'll mention

these two papers again a little later

but as remarked in this 2014 review no

study had demonstrated greater hypy with

shorter rests except a study published

in the very same year it found in older

men resting for 1 minute between sets

led to Greater hypo Fe than resting for

4 minutes between sets now before you go

and crash your head against the wall in

confusion and curse science the devil is

in the details both groups perform the

same number of reps with the same load

this is a problem because doing this

with shorter rest between sets means you

get closer to failure than if you use

longer rests which is potentially a

sound explanation as to why they saw

better gains the fact is regardless of

the rest time between sets we use we

want to train two or close to failure

and this is what the other papers did

you know what what else did this

probably the most popular research paper

ever on rest time between sets published

in

2016 trained subjects performed these

exercises with these variables after

training three times per week for 8

weeks muscle growth was overall better

when resting for 3 minutes between sets

compared to 1 minute fast forwarding yet

another year forward a 2017 systematic

review summarized the landscape well

novel findings in trained subjects

suggest a possible Advantage for longer

rests they even mentioned a study that

found after trained individuals

performed a leg extension and leg press

with reps to failure muscle protein

synthesis was overall better when

resting for 5 minutes between sets

compared to 1 minute this was despite

the fact temporary increases in

testosterone were larger with a 1 minute

condition at this present moment we now

have evidence to believe temporary

increases in anabolic hormones likely

play virtually no role in muscle

hypertrophy

the scientific literature essentially

remains here no longer did it seem

justified to say short rests are

undeniably superior for muscle growth

rather if anything we're seeing better

gains with longer rests I guess you

could say the supremacy of short rest

was shortlived and it didn't take long

for long rest to be speculated as better

anyhow you would have noticed in all the

studies mentioned so far we just compare

two different rest times but one what

about comparing multiple different rest

times of course a single study could do

this but we don't have that at least not

yet regardless this is where the new

meta analysis comes into play the

researchers used an approach that

enabled the comparison between multiple

different rest

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times the researchers combin the results

of multiple studies including much of

the papers we mentioned Plus some others

we've not yet fully touched on firstly

when simply comparing shorter rest

defined a 60 seconds or less between

sets to longer rest defined as more than

60 seconds between sets muscle

hypertrophy tended to be better with a

longer rest for both the arms and thighs

when the researchers divided rest time

into four categories we can actually see

the intermediate rest time tended to see

the greatest effect so does that mean

intermediate rest times are

unquestionably long enough it does not

the 95 % credible interval what's widest

for this rest time 95% credible

intervals tell us there's a 95%

probability that the true effect lies

within the interval given the observed

data also the credible intervals of all

rest time show substantial overlap and

importantly the results of a network

meta analysis conducted by the

researcher simply revealed uncertainty

about the benefits of resting more than

intermediate durations so what can we

even infer from this data viewing these

results from a different angle we can

visually see all rest times led to

pretty great hypertrophy this

underscores how rest time is definitely

not the most important factor for

building muscle something we shouldn't

forget yet we still see better gains

with longer versus shorter rests but as

for how long is long enough the analysis

emphasizes the possibility somewhere

around 90 seconds could be enough but

don't make the error thinking this is a

strong conclusion further pointing to

this the studies behind this meta

analysis were quite different they

included the 2009 paper and the 2016 one

but they also included the 2010 and 2011

papers that compare 2 minutes of rest to

another group that reduced their rest

time down to 30 seconds in the analysis

this latter group was considered to rest

80 Seconds between sets the average time

they rested but you could say resting 80

Seconds between sets every session is

very different to decreasing rest times

across the weeks the 2014 one conducted

an older men that was confounded by the

group's likely training at different

proximities from failure was involved

and finally this 2007 study conducted on

untrained women comparing 20 to 80

Seconds of rest was also included

considering all this although the nature

of the analysis enabled us to make

comparisons between different rest times

it's still true we want more quality

studies that compare all the combination

you may still want to consider that the

most relevant and well-designed paper

found in trained people resting 3

minutes produced larger gains than 1

minute so what should you do when we

consider more pieces of the puzzle I

feel there are some solid suggestions we

can

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make based on all the evidence currently

available on Earth we can generally say

that longer rests tend to be better than

shorter rests but it's difficult to

truly say how long is enough but knowing

full well that rest time isn't the most

critical Factor you could just rest

however long you feel you need and many

people do this with great success this

may lead you to resting longer with

compound exercises but shorter with

isolation exercises the research isn't

developed enough for us to know if the

ideal rest time truly differs between

compound and isolation exercises we know

the 2009 paper finding 2.5 minutes was

better than 1 minute used a solid

combination of both compound and

isolation exercises whereas the 2016 one

finding 3 minutes was better than a

minute predominantly used compound

exercises but a 2017 paper we've not

mentioned yet and also wasn't involved

in the newest meta analysis had subjects

predominantly trained with arm isolation

exercises and fascinatingly found 30

seconds of rest between sets tended to

produce greater arm growth than 3

minutes of rest between sets although

though the group resting 30 seconds did

use a lighter load while the group

resting 3 minutes used a heavier load

this is actually why this study wasn't

included in the new meta analysis but

we've seen many times at the house of

hypertrophy that provided your training

too or close to failure reps between 6

and 35 can produce similar hypertrophy

so perhaps it's not truly a confounder

either way I would still like to see

this study replicated before we

confidently assert anything r regardless

this is the recommendation that may be

most practical for most if longer rest

between sets are a problem as you can't

work out for that long using something

called antagonistic super sets can help

you save time while still technically

resting longer between sets we've

dissected this in an older video at the

house of

hypertrophy considering the conflicting

information across the web things can

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a

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subscription let's say you wanted to

train with shorter rests but still want

to get as much growth as humanly

possible I think there are two things

you may find interesting firstly

performing more sets with shorter rest

could be highly effective this 2020

paper demonstrates this they found in

untrained subjects performing the leg

press for three sets per session resting

for 3 minutes between sets produced

greater quad gains than resting for 1

minute but performing four to five sets

per session with one minute of rest

managed to produce similar gains to the

three sets with 3 minutes of rest

secondly remember that pretty much every

study we've seen lasted 8 to 12 weeks

but maybe you just adapt to short rest

over the long term so perhaps extra sets

aren't necessarily even needed let me

briefly detail three areas that

potentially indirectly allude to this in

the AFF mentioned 1987 paper

bodybuilders commonly rested 10 to 90

seconds between sets while powerlifters

rested longer when the researchers got

all the subjects to train with a workout

just involving 10 seconds of rest

between sets the bodybuilders were

better able to maintain intensity across

the sets than the powerlifters

potentially due to various endurance

adaptations that made them more fatigue

resistant recall the 2010 and 2011

papers found that gradually decreasing

rest time across weeks was able to

produce similar hypertrophy to resting 2

minutes between sets so perhaps this

also points to how gradually decreasing

rest time enables your body to accustom

itself to short arrests finally this

2021 study caught my eye trained

subjects trained their lower body three

times per week a normal group trains

with sets of eight reps with 2 minutes

of rest between sets but a Blood Flow

Restriction group used Blood Flow

Restriction bands and trained with

lighter loads higher reps and just

rested 45 seconds between sets after 9

weeks of training quad growth as well as

slow and fast switch fiber growth was

simp simar between both groups in other

words this study technically found that

a program involving 45 seconds of rest

between sets was able to produce similar

gains to another involving 2 minutes of

rest between sets in trained subjects

although very much speculative and

possibly wrong perhaps The Blood Flow

Restriction further promoted various

endurance likee adaptations that

contributed to the body becoming

accustomed to Shorter rests if you're

someone who's currently using longer

rest but wants the experiment with

transitioning to shter rest and you're

not a fan of Performing extra sets the

pins comment details how I recommend you

do this if none of this interests you

rest assured that taking longer rest

between sets is perfectly fine after all

we've seen multiple studies

demonstrating this and this notion of

you adapting to Shorter rest is

currently very much

hypothetical thank you for making it to

the end end of the video here's the

summary points feel free to check out

the alpha progression app or our recent

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