Andrew Huberman· PhD
For hypertrophy and for strength gains, it does seem that resting anywhere from two minutes or even three or four, even five or six minutes can be beneficial.
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For hypertrophy and for strength gains, it does seem that resting anywhere from two minutes or even three or four, even five or six minutes can be beneficial.
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For the testosterone protocol, Duncan French and colleagues found that it was about two minutes keeping that really on the clock, two minutes not longer.
rest ranges anywhere from 30 seconds all the way up to 3 or 4 minutes depending on how heavy you're training and how close to failure or to failure maybe even quote unquote Beyond failure if there is such a thing you're training um throwing in negatives and things like that we didn't get into really high-intensity techniques but people again vary in the extent to which they're they're pushing the system but there does seem to be some value to mixing up the rest between set range across exercises and across workouts but you could combine them all in the same workout is what I heard
I generally tell people if you're going to train for hypertrophy it's probably best to stay in the 2-minute range at most you can go longer but a lot of people have a hard time actually coming back and then executing that next set with enough intent to get there and or it's going to make your workouts tremendously long so you can stick to the shorter one
For hypertrophy and for strength gains, it does seem that resting anywhere from two minutes or even three or four, even five or six minutes can be beneficial.
If there's an athlete A and he does six six sets of 10 with two minutes rest and there's athlete B that does six sets of 10 with three minutes rest, athlete A will likely see the highest muscle gains because of the metabolic stimulus that they're driving with the shorter rest periods.
I prefer autoregulation for rest. I think if you have strength specific goals, meaning you're really working on a one rep max deadlift, let's say, in order to repeat that type of performance, you will need longer rest. Um maybe four minutes, 5 minutes, it depends, right? Uh but for an average gym session, you know, using some machines or using some dumbbells, then two minutes is probably fine for most people.
the number seems to be like if you're resting kind of like you know more than three minutes between sets six sets if you're resting like one to two minutes it might be more like 10 sets
if you're resting kind of like you know more than 3 minutes between sets six sets
if you're resting like 1 to two minutes it might be more like 10 sets