#133 Rest Periods - Training Fundamentals Series

ROAR Knowledge Podcast - Fearless Training

REST: THE BREAKDOWN How much rest is best? In this module, we’ll tackle the ever-debated topic of rest periods and uncover what’s truly optimal for maximum gains in size and strength. Let’s dive in. The Myth of Short Rest Periods For years, weightlifting legends, fitness media, and self-proclaimed gurus have promoted the idea that short rest periods, along with chasing the biggest “pump” possible, are the keys to hypertrophy (muscle growth). While the pump feels amazing, let’s clear this up: the pump alone won’t grow big, strong muscles. If this were true, we could simply string together endless bodyweight supersets, achieve a massive pump, and end up shredded and jacked. But as we all know—or should know—this doesn’t work. Rest & Fatigue: A Logical Look From a practical perspective, shorter rest periods mean you’ll fatigue faster, leading to fewer reps and lower overall volume. Since total volume (sets x reps x load) is a major driver of hypertrophy, skimping on rest can hold you back. From a scientific standpoint, research consistently shows that longer rest periods—typically 3 to 5 minutes—are superior for building muscle and strength. Why? They allow better recovery between sets, enabling you to lift heavier, complete more reps, and accumulate higher total volume over time. Finding the Right Rest Period So, how much rest is too much? And what’s too little? It depends on: The type of exercise (compound vs. isolation). The load you’re using (heavier weights often require longer recovery). For example: Big lifts (e.g., squats, deadlifts): Rest 3–5 minutes for full recovery.

Compound movements (e.g., bench press, pull-ups): Rest around 2–3 minutes.

Isolation exercises (e.g., curls, lateral raises): Shorter rest periods of 1.5–2 minutes can work well.

Key Considerations

Keep it simple: rest until you’re ready to perform at your best for the next set. There’s no need to obsess over losing the pump or worry that chatting with a friend for an extra minute will ruin your gains. General Guidelines: Smaller muscle groups: 1.5–2 minutes. Larger compound lifts: 2.5–3 minutes. Full-body movements: up to 5 minutes. Conclusion Train hard, but train smarter. Prioritise recovery between sets to maximise your performance and results. Rest isn’t wasted time—it’s the foundation for sustainable progress. Coaching Enquires: https://calendly.com/fearlesstraining/30min?month=2024-10