 First question is from little blue arrow. Is there an ideal rest period between sets? I'm sure it's subjective, but are there body cues I should be listening to that can help me determine an appropriate rest. Yeah, I'm you know I picked this question because I think a lot of people get confused about rest periods And they don't realize just how important it is rest periods are to the effectiveness In terms of like the adaptation process it's another progressive overload tool And we know that that's one of the best ways to guarantee that you keep seeing progress It is and not only that but if you rest if you change your rest periods you change the effect of the workout completely. Yeah, I could take a straight set structured routine with compound barbell lifts do all that stuff and then eliminate rest periods and it doesn't matter it now has turned into Circuit training and cardio so rest periods are very important if you're lifting weights Your goal probably is to speed up your metabolism sculpt your body get stronger in which case you want to rest long enough To allow your body to replenish It's ATP which is a the type of energy used for for strength So you want to in other words you want to rest long enough to where you could go back to your set and feel strong again You don't want to just barely catch your breath and jump back in unless your goal is endurance for goals endurance And stamina then you can do that in which case I would say don't lift weights go do you know sprints or cardio to do that? Well, it's very similar to like Sets and reps right where there's I think there's two ends of the spectrum So if we look at rest periods, I would say 30 second rest is on the low end of the spectrum Three-minute rest is on the high end of the spectrum Anything below that are above that and you stop you start to lose some of the benefits of resistance training So first of all those are the parameters that I would stay within I would and the further You are on the spectrum the the least amount of time I would spend training that way in other words I would I wouldn't always train a 30 second rest periods because then you're gonna get close You're gonna get more adaptation towards the endurance side like Salsing I don't want to rest more than three minutes all the time because then I'm getting less benefits from the resistance training So I want to manipulate my rest periods within that kind of window and the same rules apply to that We talk about with reps is if you've been training in the 15 rep range for weeks on weeks or months on months One of the best things you could do is move out of that rep range to send a new signal the body to adapt and change because it's different The same thing goes for rest periods if you've been you know Hanging around the one minute rest periods and you're consistent with that and you've been doing that for weeks on weeks One of the best things you do is move to three minutes And if you're like you lift like kind of like a strength athlete power athlete Then you are probably already resting a long time three minutes or more maybe then one of the best things You could do is move down to the 30 second to one minute and you're gonna see results from that Yeah, it's interesting because I I spent some time in this gym There was this guy that was a gymnast who was always like doing ring work and Because it's so physically demanding your entire body is just like on fire the whole the whole time everything's tensed up it requires so much exertion that His rest periods were were really long In between and I and I had asked him about that But it really to be able to even perform a lot of these these movements and things with that type of demand and intensity He had to string out his rest periods at like a really You know an excessive amount of time more than the normal which I mean it made sense But it's all like very specific to how you're training. He was training technique He was trying to get his technique perfect and fatigue screws that up I'll tell you I'll tell you where people mess up the most with rest is when they train for power When I see people do jump boxes or plyometric throws or whatever in gyms. Yeah, short rest period They totally screw up the rest and they treat it like cardio So it's like, you know one to another to another get tires possible. You're not getting any power Benefit out of that. Well, you could just do that. I mean you just jump in place exactly Yeah, and like save yourself all the knee gouging exactly So if you're gonna train for power long rest periods, you know You're resting until you feel like you're fresh and then you do it again And that's how you improve your explosive ability. One of the best advice is though regarding this is actually just telling somebody to start Tracking right like a lot of very few people. I know time their rest periods Most people go by feel. Yeah, you know, they do this They do a set and then they go, okay I feel like I'm ready for the next one and one of the coolest things that you can do to change up your routine without even Messing with any exercises sets or anything is literally just track the time and see what you consistently rest for and then manipulate that So and yeah, because depending on the person, they're gonna rest somewhere like I said somewhere between that 30 second and three minute mark And I normally like to go the opposite end of whatever spectrum or whatever side of the spectrum I lean on So if I'm a long raster and I'm resting at least a minute and a half to three minutes Then I like cutting that way down to 30 seconds to a minute to shock my body the most And if I'm somebody who's on the other side where I love to do circuit training I get bored resting in between sets I feel like I can always do more if I'm always leaning towards that I'm gonna push that person towards the three minute mark