My friends have long ridiculed me for resting too long in between sets. Its great to have this video to back myself up

The charts were incredibly helpful especially after reading the chapter, it really helped me get a good idea of what the textbook was talking about.

This was a great lecture on depletion and repletion. Sometimes the diagram can be confusing but your breakdowns helped sith the understanding of the vo2 and vo2 max with the relaxation phase and oxygen deficit, thank you.

After this video I now know the purpose of HIIT training as it has been something that I have been puzzled with for a little while. Very helpful!

This video clearly outlined how substrates get depleted and repleted, according to each metabolic system. Additionally, I thought the explanation on EPOC was very clear and concise. I have often had trouble understanding to concept, but now it makes a lot of sense to me.

This was helpful in understanding what is occurring physiologically during rest between sets and how long we should rest depending on the type of training.

These explanations were so helpful! It's very interesting how the creatine phosphate system works and the amount of time needed in between sets for heavy lifters!

I enjoyed this video and now have a better understanding in the reason for rest between heavy weight sets. The amount of energy and power it take to lift one extremely heavy load is great and i appreciated the table in the lecture that outlined the biogenic limiting factors when working out.

Honestly I never really knew what EPOC stood for, and now I FINALLY understand!

I really enjoyed the glycogen portion of this video and the different levels of carbohydrate that one must intake post-exercise. It is interesting to put into perspective how much one must intake to properly provide for the muscle to optimize performance.

Thank you for ALL of your videos, making consuming the text book content so much easier for different learning styles!!! Can't tell you how difficult it was to digest info by reading only to find out its easy to understand when communicated in a way my brain can process it. I'm sure I speak for the ADHD fan base when I say YOU'RE A LIFESAVER!

The charts were very helpful for me to get a better understanding of the limiting factors bioenergetic that occur in various types of exercises.

thank you for the chart measuring EPOC! it really helps to get a better understanding and to visualize

I always found EPOC a hard concpet to grasp but after watching this lecture and how you explained it to be the body trying to get back to homeostasis made it easier to understand.

This video helped me understand the workouts I complete at Orangetheory better. We wear heart rate monitors to track our heart rates during the 60 minute HIIT workout, and I now have a better understanding of why I see my heart rate rise and drop during sprints and recoveries.

The different resting rates in order to restore were really interesting to learn about!

I always forget about glycogen repletion post workout because I always go for the protein right after. This was a good reminder to get the carbs in too!

This was such a fascinating video. I thought the section covering limiting factors was super interesting, especially how fat holds more energy but carbs are more accessible. EPOC was also a great refresher and can be seen in a lot of group HIIT classes like orange theory or spark cycle.

makes this so much better than the book learning way more than the book

This really helped me understand the text book concepts better, thanks!

Your explanation of the bioenergetic limiting factors was incredibly needed, I was reading through the chapter and just couldn't wrap my head around them until this video

Your explanation of the number of carbs needed to help top off the glycogen stores is very interesting. I did not realize that the range per kg body weight was that wide.

Really enjoyed learning about what substrates are

it's so cool how quickly creatine phosphate system can replenish! In just a few minutes the depleted stores are repleted!

One of the biggest things I have always played around with is the duration it between sets, your knowledge and explanation helps me tie all of it together!

It is very interesting to learn how fast it takes for each system to replenish their ATP, glucose or creatine phosphate levels.

When you started explaining EPOC I had flashbacks to 1 mile hill repeats during cross country conditioning with 90+ degree temps and 90-95% humidity. And yes it was uphill both ways.

I never knew that postexercise phosphagen repletion happens so quickly! Thanks for such an informative video.

It was very interesting to learn about low-intensity EPOC and high-intensity EPOC. Thank you for the informative video!

This was a great video and i knew when doing a set of an exercise you had to take a break atleast for 2-3 minutes but it was interesting to learn that it takes 8 minutes to replenish your creatine phosphate stores.

The visuals are always extremely helpful and put everything together. I will definitely be watching this video anytime I need a refresher

It was really interesting to learn how much it takes to start to deplete your glycogen stores when exercising

It is interesting to compare the limiting factors for different types of exercises and their relation to other energy pathways.

Great to see how a high intensity HIIT workout is very good for training glycolytic and oxidative systems.

I find it so interesting how EPOC works and how after exercise breathing rates etc... are all elevated for an extended period of time.

The chart was so helpful in helping to organize limiting factors! I also had never actually connected the fact that during the oxygen deficit phase of exercise, our energy has to be supplied anaerobically, so thanks for explaining that!

I enjoyed learning how the PH drops during the last 50m of the 400 and the feeling you get from it. This video was great. Thank you, Dr. Goodin!

I had always thought that waiting one to two minutes between sets when lifting weights was idea so it was interesting to hear that it was actually three to eight minutes.

Always thought power lifters were kinda lazy for sitting around so much during their workout, this video explained why it is important to rest for such long periods of time between sets.

Good to know that if I want to increase my VO2 levels, then I should do short, quick exercises rather than longer durations of exercise. Thank you!

The way you explained and broke down the bioenergetic limiting factors was very helpful! I could almost visual it!

I could not imagine waiting 8 minutes in between each set, but it would definitely be the most beneficial!

I enjoyed learning the reasoning behind why we wait 3-8 minutes between sets.

It was very interesting to hear about rest time inbetween sets! I feel there are so many different ideas on this it's hard to know who to listen to

I found your explanation of EPOC related to low intensity exercise very helpful, walking through the chart allowed me to better understand how this affects the muscles when exherted

I found it interesting to know that resting at least 3 minutes between sets will help maximize the energy for the next set. Also, how the repletion of muscle glycogen during recovery is related to how many carbs you eat after exercising.

The fact that our bodies can intake carbs and turn them into energy so fast is crazy. Such an efficient system.

I never thought of lifting weights having anything to do with science until I chose Kinesiology as my major, super interesting!

I liked how you compared substrate depletion and repletion with different distance runs to give us a better understanding of the substrates.

See You Sir , and bundle of Thanks .

This was very interesting and helpful to cement some of these topics for me.

I liked the conceptual idea of resting 8 minutes between sets to replenish CP stores and also appreciate how you said it is not always attainable, but it is nonetheless important to have this in the back of our heads if we want to be able to put our maximal effort into every set.

It makes so much sense why powerlifters tend to take long breaks between sets; their creatine phosphate stores need adequate time to replenish.

Seeing the chart of limiting factors for different exercises was really helpful to apply this information. Before this I never knew that fat is never really a large limiting factor in exercise but makes sense because of how much ATP we get for each fatty acid.

I always try to give myself a good amount of rest time on my heavy lifts so that I can feel good for the next set. I liked how you explained why that rest time is so important and how it works with the creatine phosphate system.

the rate of relation for glycogen is relative to exercise intensities, thank you for the video!

I have always been confused when it comes to the physiology of these topics. Thank you for helping me out with these videos!

thank you for making these videos..

I think its pretty interesting that even the pH of your blood can affect your performance. I never really made that connection.

I usually rest around a minute between sets, I will now allow myself a couple more minutes to replete my ATP and CP stores!

It was good learning about the resting times of different intensity workouts as well as why and how much carbohydrate repletion is needed following a workout.

In your playlist this video is placed after the video on metabolic training specificity, I think that was a mistake. Thanks for the videos!

I think it’s good to know the different type of energy system that is being used for the specific workout and to relate that to the resting time in between sets. Reading about EPOC in the textbook also helped me understand how you can really increase your metabolism depending on the intensity of your workout

I didn't realize how important resting in between sets were until watching this video. i understand why powerlifters wait so long in between each set.

I thought it was crazy how resting for as long as 8 minutes in between sets can really help ATP and phosphate storage

Glad to know that plenty of carbohydrates are good for training after all!

Great video on substrate depletion and repletion in exercise! I found the discussion on the importance of rest between heavy sets interesting. Do you use any specific strategies for post-exercise carbohydrate ingestion to help with glycogen replacement?

The major takeaway from this video for me was that I definitely do not rest enough between sets!

If only we did not have EPOC and could get our O2 levels back right away. I like the differences between the low intensity and higher intensity workouts for how oxygen is consumed and how it is needed post exercise in order to get the body to normal gas levels.

Wow thanks! Great explanation of something that was initially very confusing to me as I did my guided reading in the book this week. Why isn't your channel viral yet? #GetGoodinViral

I loved the limiting factors table! How would an Olympic lifter increase their ATP available?

I didn't realize how busy our body was during rest to recover and replete energy that was used during exercise.

Thank you once again for helping me understand these topics!

good info

Crazy how much CP can go away so quickly

Usually, people would say that post workout, you need protein. But in this case, we are learning that we need to replenish glycogen stores with carbohydrates. Is there a time where we would make protein intake post workout more important than carb?

Good morning Doc., as I am reading the book & watching this video, I don't see where the recommendations are? So with the range of Carb replen (0.7-3.0g/kgBW), how do we choose what specific amount to use for a given athlete?

I never realized that the pH had such an affect on the muscles

Despite what the research shows about beta alanine do u know or believe that adding lets say 4 grams of beta alanine to ones 24 oz water bottle and sipping it during a session on an air bike which the pace is causing hydrogen ions to build up...... will or should sipping that BA allow one to buffer fatigue and either sustain that pace longer and or perhaps push a lil more effort b4 u really feel them hydrogen ions build up and u have to throttle back? Basically do u think acute pre worokout dose or intra workout dose of BA has a fatigue buffering effect?

Looks like I have to eat five rice krispy treats every two hours to keep the gains coming!

#getGoodinViral hahaha! I like how you went over the bioenergetic limiting factors table. It was really helpful

I've heard of "bonking" in marathons. They sound horrendous.

I have never experienced longer rest times for exercises than I have at a powerlifting meet.

I really feel that oxygen deficit when walking up the young hall stairs

Gotta drink that chocolate milk after working out!

The fact that our bodies can intake carbs and turn them into energy so fast is crazy. Such an efficient system.