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My preferred way of progressively overloading an accessory that’s stubborn is 1) increase reps 2) increase sets 3) decrease rest 4) THEN increase weight

One of my biggest problems as a beginner was not taking enough time between sets on compound lifts because I got horrible advice about never resting more than a minute and thought that rest periods for all movements should be equal.

I was always told around 3-5 minutes is the sweet spot for compounds, so I just do 3 minutes for rpe 6 work and then add 30 seconds for every additional rpe as a guideline. I take more rest if I feel like I need it, but I usually don't. For accessories, I do 2.5 minutes across the board.

When I first started lifting, I found if I need to increase rest time between sets to match performance on sets across, I don’t add load until my rest times are standardized. Kept weights and progression honest.

best part of bullmastiff is the sense of impending doom you get after a strong amrap

My biggest bench and back and leg gains came from taking long rest periods, funnily. Sometimes even 10 minutes. Mostly on the compound movements. I just blast aggressive music and load up on caffeine prior to workout and do good warm ups so I don’t get “cold” from longer rests. I keep my mind mentally fixed on my lifts and not reading stuff on my phone or videos or talking to ppl and that keeps me “in the game” for mind muscle connection so I don’t get cold. I notice when my minds not focused in the workout 100% and I am thinking about other stuff then I can get cold fast and easily. A lot of it is mental I think. At least for me. Testing recommendations is always good but individual variation also varies and is a factor we all gotta keep in mind.

I rest 42 minutes and 36 seconds between sets. Seems to work for me

Absolutely love the shirt!

Idgaf about predetermined rest times. I rest as much as I need/want to. No counting or anything. All auto-regulated. Some days your system can handle shorter rest periods and other days you need to take it easy. I was sick over the weekend and am 90% recovered, but my cardiovascular system took a hit so I took some absolutely necessary extra time between sets.

I used to time my rests for a while, trying to be Mr Science Based Bro, but I just do better if I rest until I feel I'm ready to lift again. It's one thing I don't need to overthink.

I like the whiteboard. That you prepared all visuals. You are definitely my favorite channel for programming. I have easier to understand your videos. As I am able to absorb it all

I think that as we train at a given threshold, our bodies will acclimate to the work and will asymptotically approach shorter rest periods. If strength is what we are after, then strength must become our limiting factor - not wind (we want to hit our muscles’ limit in squats - not our lungs’ limit). If we want conditioning, then by all means, we must shorten the rest periods so that our lungs give way before our muscles do. If we want better conditioning to recovery between training sessions and training sets, if we don’t achieve this through regular accumulation block training, then throw in some low impact conditioning work.

That shirt is one of the better I’ve ever seen!

Fake plates are killing my gains

Keep pumping out content, man

I've never felt the need for a long rest unless I was going very heavy on squats honestly. On bench press I rarely rest more than 2 mins unless it's a heavy heavy set, and on deadlifts I rest maybe 3mins on average between sets. On accessories I try to keep it under 2 mins as well

I've never felt the need for a long rest unless I was going very heavy on squats honestly. On bench press I rarely rest more than 2 mins unless it's a heavy heavy set, and on deadlifts I rest maybe 3mins on average between sets. On accessories I try to keep it under 2 mins as well. That being said, if I'm in the heaviest part of my training block I probably rest almost twice as long

Bullmastiff question: Would you recommend running 2 base phases, and then 1 peak phase?

THANKS, just yesterday I was wondering about this

I would love to find that Buffalo Bill skin lotion somewhere.😄

Nice tank top, LOL. I see it puts the lotion on the skin.

Algo & lookin' natty as hell brother.

So if I’m going for sets of 12 on cable curls (ie isolation) for example and I do RPE 10 the first set, does it really “matter” if I don’t get 10-12 on the next set? If I wait 1min for example, I’d probably get 7-8 reps but if I wait 3 min, I’d get 10-11. Is the volume dropoff worth the shortened rest periods?

I work out at home and I'll rest for like 10 minutes between sets if I want to lol. Depends on the lift or if I'm doing a super set too.

Good video! Tbh I mostly go off how much time I have/how long I want to spend at the gym. Feel like anything over 5 mins is somewhat taking the piss unless it's a PB kinda thing.

I do 3 mins between warm up sets and 4 mins between moderate sets and 5 mins between heavy sets. In a commercial gym 5 mins is kinda out there but i get away with it.

Alex - what if you start a work out and stop before completing your sets on an exercise, but you restart 8 hours later and finish?

Did the 20 rep squat community thing get scrapped?

i don’t understand the bring your ribs down from the bracing video, you look like you bring your head forward a bit. or is it simply just flexing the abs and breathing into them? thank you

What are your thought on cluster sets

Rest is good.,,...Wasted rest, is bad......

What are your thoughts on rest periods leading up to a 1RM test in a squat? I find if I wait closer to that 4-5 minute length that I get out of the mindset that I was in right after the last warmup rep. I like to just add the next weight jump and keep going until my bar speed slows down to a grinder.

Are you ever going to get fit bro

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