I usually like to rest for a couple of years in between sets for maximum gains (fat gains).

THIS. This is the raw and pure unfiltered content that really resonates with me. No cuts, no constant asking to like and subscribe, no partnership ads every two seconds. Just perfect execution of the movement, the beautiful scenery and the logical breakdown of information. Kudos man!❤️

Funny how I knew this stuff when I was younger but forgot along the way. When I was 23 I used to do 100-120 push ups in sets of 10-15reps. And back then I rested for like 2-3 mins between sets and the results were amazing. Same with pull ups my break was like 3-4 mins. Somehow in time I started believing these fitness bullshit tips that people spread around, that your break can't be more than 30 seconds.

I follow this guy because it's real. It's true, tried and tested and unlike a lot of the other KZfaq fitness guys, you can tell he isn't on the 'juice'.

you're who I'm going to use to get my ass back in shape. I used to be able to hit about 90 pushups without breaking form and can barely work up to 30 because I've neglected my body ever since I quit being a bike messenger. Your videos have helped me understand what I should be keeping in mind when going into my workouts. I'll be back on this video January 1st, 2023 to let you know the progress I've made.

I followed French Sprtsman Olivier Lafay's mehods for calisthenics for a while, that recommends 6 sets with 25/30 secs of rest to build a strong core and lose fat quickly. It worked really well, but I discovered recently that such a small amount of rest doesn't work well with me when I approach the 7/8 reps for pull-ups and 13/14 reps for dips. The is a mental and physical limit that appears when you don't get enough rest during your sets, that also carries on to the rest of the week - a debt fatigue that accumulates and brings down my workout quality after 3 weeks. Your video made me realise the issue here with my own body and mental fatigue, and that i need to find the correct amount of rest that works for me. Something like sets of 4 with 2/3 minutes of rest to get a higher number of high quality reps. So in the end : fewer reps when short rests, higher reps with long rests seem like a good starting point to build new workouts

This is pretty much my exact starting workout. I do a set of 12-13 pull-ups followed directly by 25-30 push-ups… rest about 2-3 mins, next set about 10 pull-ups followed by about 25 pushups… do normally 3 ( sometimes 4 reps of each ) and then do some rowing or running, or weights… But I start with that workout almost always, so I am doing that starting combination at least 3 times a week, and then either cardio after, or weights ( biceps, triceps, shoulders, chest - again, relatively light weight and loads of reps ), and then once a week will do about 1 and a half hours of swimming. Never ever felt so good and in excellent shape! Light weights really helps because I don’t get anymore injuries, yet still get an insane pump!! I’m 36years old - and feel awesome.

Good info overall. The only thing I would point out is that less rest won't prevent you from recruiting high-order motor units. If you took all sets to failure and you did 12 then 10 then 8 reps for the sets, if you went to failure, you would recruit the highest motor units. With that being said, if you really went to true failure, those high motor units are burned out and will not be recruited without a lot of recovery time (limiting you to whatever the highest motor unit is still available in subsequent sets). This requires days to recover the highest-order motor units, not minutes. If you are not getting to failure, it may be hard to gauge if you are stimulating the body enough for muscle growth to occur during rest. This is where it gets tricky on when more sets are needed at all since you could burn out the highest order motor units in the first set. I personally think individuals don't reach this in the first set often requiring more sets, but that can also lead them to not doing enough to generate the stimulus to build muscle. My advice for the average person is to do your best to get to failure in your sets understanding you probably were a few reps shy and do an additional 1-2 sets from there (also to your perceived failure). You can then take a short rest and go at it again when you feel you can do a weight/resistance in good form and a rep speed that is appropriate for you. There are diminishing returns after each set, so no more than 3-4 sets are needed unless improving your skill at an exercise is the main goal (vs hypertrophy or strength).

Appreciate your content so much brother. Thank you

Now that backyard is sick!

Damn mane that’s some fast set of pull up 💪🏾

Thanks for sharing your knowledge! Keep up the good work and enjoy your training!

Great advice as expected. Gotta say I'm jealous of your garden Kyle! Mine is small, always damp, grey and rainy. Training outside in England is not as glamorous but it does require more motivation

Great insights on this often overlooked aspect of training effectiveness! Thank you Sensei 🕉

Interesting. I have been thinking about this recently. Very helpful video. I need to rest more for more mechanicsl stimulation. Especially interesting the part about no major difference in muscular endurance.

Beautiful backyard view. A little music or even the sound of nature in the backyard would have helped the last few minutes. Otherwise, solid advice.

Love that you reference research. Too much rubbish talked about in exercise. Many thanks

I counted 195 walking lunges

This answered questions I've had for decades.

For a while during the CrossFit craze, I bought into it and only resulted in all sorts of injuries. Now that I’m older and maybe a bit wiser… I am doing super sets body weight training and using a HR monitor so when my HR drops to, for example, 100-105, then I start my next rep. This equates to about 45 to 60 seconds. Form is key, injuries suck, especially at my age, recovery is slow.

One should also consider vo2max, every individual has different vo2max, the amount of air your lungs can breathe, some ppl will feel short of breathe quickly, others may not

Great stuff as usual bro

Awesome video recording thanks

What he said at around the 4:29 mark I completely agree with. This is also what Austin Dunham believes as well and he's a fucking beast at calisthenics too.

Great advice 👍

Because of a tight schedule my daily routine looks like this: I am doing 6 sets to failure, starting with 3 supersets of pull ups, pushups and squats. AFter 3 minutes rest I am doing the second set of supersets. Do you think I should take a longer rest? My numbers in the second set of supersets are dropping by roughly 20-30% in comparison to the first set. For example Pull Ups from 11 to 8, Push ups 18 to 14, Squats 50 to 40. I set the rest time to 3 minutes because the whole routine is taking me exactly 10 minutes wich is the perfect training duration for me (46yo, 2 children, job). I´ve been testing this routine for almost 3 weeks now and I feel like I am progressing slowly but steadily. So, again, my question is: would you recommend a longer resting period? Would really love to hear your opinion on this! Thanks in advance and greetings from Germany Chris (118k! Awesome! Last time I tuned in I congratulated on 70k subs. Seems like only a couple of days ago. Channel is growing FAST. :))

Really digging your channel! Appreciate it. Was wondering, do you log everything you do (in part of this video you mentioned you weren't sure how many lunges you did), or do you just track certain milestone and keep track more .... intuitively? Thanks again for all the value you're adding here!

Wow i was just questioning this today, and my intuition told me something much similar to what you shared, thank you for the confirmation 🙏🏿

You have ideal physic. Good

Do you have any video on enhancing recovery when you’re really fatigued because you’ve been hitting failure a lot? Very informative video!

I should probably read the Shonefeld paper you referenced but I'm not sure I'd understand it. The question that comes to mind is this: what about doing your sets throughout the day rather than in one session? Let's say you can get 3 sets of 12 pull-ups (which is where I am currently) in one session with at least several minutes of rest between sets. If you did those three sets with hours between and really worked harder on each (say, 14, 13, 12), would that have a different effect on muscle growth?

The science makes sense, but if there's one thing I hate it's waiting around between sets. If I'm at the gym there's not much I can do about this, as it's usually too busy to be able to superset different exercises. But when exercising at home or in the park I prefer to do a circuit of exercises back to back and then rest for around a minute (for my heart rate to fall) before going again. So, say I start with pull ups, I should still be resting around 4-5 minutes before I do the next set of pull ups again. Or does this 'resting' not count as I'm exercising other muscles? Hope this makes sense!

I do a max set to failure for pull ups and push ups on the hour every hour from 1 to 8 every other day. On days I don't do that, I walk 10,000 steps and a couple sets of lateral raises.

Real MVP move is he puts TL;DR in the description.

How about rest pause sets? The idea of 1 set only per exercise (HIT Training). Since the stimulating reps are primarily only the last few in a set, rest pause allows you to skip the pre-exhaustive reps and get to the stimulating reps immediately.

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What a beautiful location! Where is this?

there is only one big problem for normal people doin sports and this is consistency. no front against this question here, but imo most people overwhelmed by specifications. "my" philosophy is: do it and dont go to limits. im doin calisthenics for one year now. for sure not on this level, but im able to do some things. i didnt think one second about how long shall i rest and beside the fact im not able doin expert practices yet i got decent body transformation.

Hey Kyle, your info is great and your approach is easier to everyday life!what's your stats? How many years do you involved with bodyweight training?

What are your thoughts on using full body circuits to allow the recovery of each movement? For example I might do a circuit of front squats, kb clean and press, sandbag shouldering, pullup, loaded carry By the time I go back to squats I feel like I have rested that movement a lot

In my research, I have found that 2 minutes and 30 seconds is the most natural resting time. Two minutes seem to be not quite enough, and three minutes seems to be too long. An important factor is resting time is not only fatigue recovery but also mental recovery. You can be psychologically not ready as well. At 1 minute 30 seconds or even 2 minutes, I am still not "mentally" ready for the next set. Yes, your body needs a break, but your mind also needs a break.

Hey! Do you think its better doing more reps and few sets on a workout (ex: 4x25 reps of push Ups or 10x10 reps??)

Thanks Kyle. Question about resting between sets and ordering the exercises. Let's say I'm doing a workout with pushups, squats and pullups. Do I do a set of pushups, rest 2-3 minutes and then do another set of pushups? Or do I do a set of pushups, rest, do a set of squats, rest, do pullups, and then repeat? Thanks for the help.

Depending on how I feel on the day, I like 1.5 min to 2 min rest periods

Great content. Thank you. Can I ask what part of the world reside? Your backyard is wonderful. Thanks, Greg

That's very interesting that in the study you referenced, it found no increase in muscle endurance for the subjects who used shorter rest periods. My hobbie is boxing and I often use circuit training with short or no rest periods between exercises, what is your opinion on this workout style for general conditioning?

K Boges! Any thoughts on supplements (closest to natural) we should take? Currently I’m taking beet root powder, L Citralin, and L Argenine

POV you’re watching this in between your set

What was the paper you referenced please?

Curious on your thoughts for less recovery/rest in-between sets to keep the muscle closer to failure ? Ex..drop sets I'm thinking rest in-between sets may hinder the stimulation for adaptation

Hey Kyle, I’m still a newbie & my pull-ups average 5 per set I complete 3-4 sets. Advisable to return later in the day for additional sets or wait until next days workout? Thanks.

this guys crib looks sick

I'm curious what bearing this has on your video from a year ago, "The plan for doubling your max pull ups," which rotated through 3 max sets + 5 min rest, 10 sets @ 50% max reps + 1 min rest, and 5 sets of 30-second ladders. I'm actually mid week 4, and my numbers are creeping up, but any revisions would be interesting. Do you think the shorter intervals are still the best way to increase work capacity? Is the focus on TUT really mostly about hypertrophy? (Goal: 16 clean reps. At 52, I'm recovering an extra day or two per week; Thursday's max sets were 12-10-9, up from 11-10-9 on May 1st. Cycle Day 2 is now +3 reps from week 1, etc.)

I recently heard that at least 2 minutes of rest is best for muscle hypertrophy...i usually take a good minute or so in between sets just because my body feels adequately rested and im eager for the next set....2 minutes just seems like a long time and will make my workouts longer than i want them to last.

Hello sir, I have started Calisthenics (no weights, or Gym) at home, I wanted to ask for some advice regarding core exercises, and other questions, I cannot do sit ups or leg raises, because my back at the bottom (left-side) clicks during the exercise, how can I work-out my core? I am doing the Hollow body exercise, and raising one leg, and opposite arm, while on all fours on the floor, I am also doing the wall - walk, and I have just manged to do my first pull - up, doing exercises for one month now, I do find that my left side (hip and lower back), after exercises, aches a little bit, I am much stronger on my left side, than on my right side of body. I also walk very fast up hills five days a week, to work my legs, and cardio. Should I use the Plank (on all sides of the core), should I continue the Hollow Body? My left shoulder pad, at the bottom sticks out a bit, will the wall walk sort that out? if no, can you suggest an exercise to fix this problem. Can you send me some exercise moves to do, in order to build, and strengthen my core muscles, if you have the time to reply to my message. When starting at a beginners level, should you add another 5 repetitions to an exercise (push ups, squats, pull ups and so on), when you have reached the 10 repetition? If no, how many do you add on, when you have reached the 10 repetition? Will Calisthenics damage your joints (for when you get older, 60 on-wards), as running does? Thank you for your excellent videos. Thank you for your time!

Correct me if I'm wrong, but the reason you're advocating for more rest is to be able to get enough volume in, correct? If that's the case, wouldn't adding more sets with shortened rest time accomplish the same goal?

how about doing any excercise close to failure in the first set, rest for 20-30sec, and then doing another set till failure even if its half the repetions? i usually do that as one set (and then resting for 3/4/5min in between sets), still experimenting with the benefits tho. any insight on that? love your content btw

One of my indicator for good workout with light weights or bodyweight is the pump in my muscles... Would you agree that having a good pump during the workout is good indicator @K boges ?

Does it really matter if we can’t get the same number of reps if we’re still able to get the same amount of reps close to failure?

I have question about rests For example I have a day with 100 hard pushups wide diamond etc I do for example 10 regular and then rest 15 sec then do 10 wide and then rest 15 Then do 10 diamond etc…. The rest is 15 seconds In exercise that I cant do 10 reps in row, I do 5 sec rest until I get to 10 even if it’s 1,1 In the end of the workout I feel always pump and I do it until failure… I wonder if I need to rest more, and then the preformence would be better? Or even not rest in the same reps? Good answer please

Great Video. So I train like this: Purpees, Pull Ups, Push Ups, Squats --> repeat all of these 10 times. How should I rest between those?

I'm still a bit confused. When I work out, I usually will do three sets of three or four different exercises, and I'll do them sequentially (pushups, pullups, squats, pushups, pullups squats, for example). Should I be resting for 2-3 minutes in between each exercises or is it alright to take shorter rests if I'm varying the exercises? Or is varying exercises sub-optimal to begin with? Thanks :)

I do one day on one day off don’t do them daily your muscles nervous system testosterone levels will suffer!! Especially if your hitting failure or close to failure sets the last thing you want to do is daily your body will fuck up!

I'm new to your channel & really appreciating the content so far, a bit confused on the push ups form though cause in one video you advised that it's better to do it slowly while focusing on both the concentric & eccentric motions but in this video You're doing the push ups in a way that doesn't follow that advise. How do I get the best out of this exercise?

So if I rest up to 3 minutes between each set will it decrease my potential for building muscle ?

Where is it that you live?! What an awesome environment!

Hello Kyle. I found your channel recently and I really like your approach to calisthenics. I wanted to know your opinion about using emoms in calisthenics. Do you think that would help?And how?

just for clarity, is this mostly applicable to strength training? I'm curious, as someone who usually mixes up between strength training, running/ swimming, and HIIT workouts - am I wasting my time doing HIIT exercises since I already do cardio in other forms?

Could you cycle in your squats? I do pull ups,push ups, squats, then repeat. Gives a little extra rest.

question is if supersets count as rest in this regard. meaning if you rest shortly between push pull leg stuff, would that still have this positive effect if i am back to near my rep count from the previous set once i return to the same exercise after a number of other ones, that dont target the same groups?

Exactly how long is sufficient rest? Very helpful amd informative channel btw! 👍🏾

I rest for 2.5 minutes between my pull-up/push-up cycles. Today, I did ring chin-ups: 12, 10, and 8; and extreme range push-ups on the mid-size parallettes 18, 16, and 12. Afterwards, I did soccer foot skills on Dribble-Up for let work. So now I need to see if I increase my rest between cycles will my reps go up?

So I can usually never hit the volume close to my first set of pushups. I rest 5 minutes between sets too. Let's say I hit 25 on the first set, my second set would be ~16, third set would be ~13. Should I be resting longer?

im new here (off topic question) so Idk if you said it before but where do you live because the scenery in the background is beautiful

In summary, rest as long as it takes you to recover for the next set, and try to make this rest shorter and shorter over time. Is this about right?

What's your opinion on circuit training? Makes sense to start the next exercise when waiting to recover from the first right? Or do you just stand there for a few minutes?

im a beginner im trying to get to 10 bodyweight pullups, i bought my first resist. band and did 5 sets of pullups to failiure with 2 mins inbetween sets, got 8-6-5-4-4, for beginners imo 30-90 seconds is just absurd, i would be doing like 8 - 4- 2 -1 - 0 probbably even without science by logic i can understand that its not as efficient

My rest time is 3 min 5 min 8 min 10 min which is 5 sets of pull/push/legs

What is your diet like?

I always superset antagonist muscles too..

I’m watching this as I am resting. In between sets of pullups. With my huge resistant band. Because I can’t do many pullups lol

Hi, great content. So 5-6 mins of rest between sets is the ideal?

You can just do more sets while you're weak from the little rest. These studies just say do 5 sets so if youre limiting your sets of course you'll gain more muscle when you do more reps. But if its a toss up between 5 sets or 8 sets that are of staggered reps what does the science say? I haven't seen a study that takes this into account

I just wait until my breathing returns to normal.

Would love to see what the science says in regard to training consistently.

I generally rest for 1min 30sec to 3mins in order for me to hit the same rep numbers. Certain muscles of mine seem to require 3min rest every time.

Thanks again K boges, is resting 60-120 seconds good because i rest 60, 90 and 120 seconds i mainly rest 90 for compound not too hard movements, 60 for isolation exercises and 120 for hard compound exercises

what is the pull up set up made out of is it homemade or did you buy it somewhere????

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bruh im interested in where this man lives like damn its beautiful

So if I have this right you are saying it’s ok to rest 10-20 mins between sets or longer if that is what it takes to feel like your ready for the next set correct ?

Sup fam! Would you say 5 minutes between supersets of push ups, pulls and squats is too much?

Would long rest intervals between sets work with ladders also?

Sometimes im doing 1 set of 6 pull ups and i do around1.30 minuts rest and the second set its already getting more difficult and the 3th set i already can't get it anymore and i get a band to assist Would recommend longer rest or lower reps or is it fine what i am doing now?

What exercises are good for abs ?

What do you do for the five minutes of rest? Do you stretch or do a lower body exercise ? Or …. Just rest lol

someone does a set in a very fatigued state, like your example, wherein the set is performed 30 seconds after an initial set of 20 pull-ups. If this second set is also taken close to failure, whyy wouldn’t they get the same level of high threshold motor recruitment

Question: Where can I get a pull up bar like that for my backyard?

Thats really interesting, thank you. On the same note, one can theoretically break their sets up over the course of the whole day. So one round pre breakfast, one at tea, then pre lunch, and two sets at afternoon tea, maximizing rest and volume. Any studies based on that? Or thoughts on that split?

Question.... Lest say you do 3 sets close to failure on each ex you do for that day... In terms of rest, frequency.... Would it be as equally as effective if say you broke those sets up throughout the day... Like..... Doing a set of each ex right when you get out of bed... Then another set mid day.. then one last set before bed? Could that work?