How Long Should You REST Between Sets? | Fundamentals Series Ep. 5

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Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Hope you're all having a solid weekend so far... See you all again on Monday!

[RyanAl]

I take 1-year rest periods between my squats because it involves a lot of muscle groups. I don't want to over-train these toothpicks.

[vitorkrepsky]

This is huge. I used to rest only 45s-1min and was stuck on weight progression for months. Started to rest 2-3 minutes and I've been seeing crazy results.

[ibbyae]

Been doing 3 min for compounds and 2 min for isolation exercises for years. It works .

[ro]

3 min rest period makes a big difference for my. I have done 1 min for years. Upped it to 3 and I’m gaining size without BF

[jeffcivjeep]

Your camera is searching for the focus the entire time. Turn off auto focus and set it for the board, then set your aperture to something that lets the depth of field include you and it... like f8 is a safe bet. This is where lighting will come into play, so you can get a proper exposure. Something to think about, don't have to blow a ton of money on lighting gear for good results. Lot of DIY practical stuff out there. Love the videos!

[qwertygerty]

cut to the chase: 4:24 old school thinking vs several recent studies & 7:56 recommended rest periods

[isaaccraig]

To be honest, i learn so much from this bloke.
Everytime i watch one of his vids, i learn something new that almost always improves my workout
His so good at explaining.
Who needs a PT when we have Jeff on youtube lol
Thanks a bunch .

[carbonfibercrypto]

absolutely stellar content. I've always thought most youtubers leave out their rest times when they show a program they are working on. I have been doing 3 minute rest periods for as long as I can remember, but recently I've started varying the rest a little bit, but also using a lower RPE. For example, doing 5 reps with a 6 or 7 rpe, then doing another 5 reps within 30 seconds to 1 minute until I miss the 5 reps. so I might get 20 reps in under 3 minutes at a heavier weight, but since im not going to failure, I can recover quicker. I'm not sure if this is worth trying other than giving me a new task to accomplish and keeping my workouts from getting dull. thanks for this video, I really appreciate that.

[Banalitude]

The amount of informative content we get from your videos is absolutely ridiculous. Thank you a lot Jeff

[reneetophia]

Your videos (and Stephanie's) are the only ones I'll watch the full ads so you get ad revenue. Great content. I'm jumping into weightlifting thanks to your videos!

[kkproductions]

Great video Jeff. Wish I had this info a long time ago. ive only been lifting for a year now but what I've determined how my body responds the best is pretty much exactly what youve explained. Being 40, I'm not sure how well my body would recover doing body parts twice a week. As long as I continue to see increase in muscle size and strength, I plan on continuing just once a week. Once my body reaches the point where beginner gains ends, which is likely soon, I will try twice a week and see how I do. Thanks again!

[garydrago]

Been waiting for the answer to this question. Thanks as always for solid content Jeff!

[njabruzzo]

Excellent and so helpful - thank you. This is probably one of the best weight lifting videos I've seen on Youtube. (It also tells me why I've not been improving in some areas; I do way too many exercises, too quickly. I typically lift weights for 30 minutes than do 30 minutes of light cardio.) I'd love to see some programming suggestions about mixing compound lifting exercises with isolated lifts to be the more efficient in the gym. Thanks again.

[Moose]

This is awesome info. Thank you! I typically use 2min to 2:30 rest for my heaviest sets, for the purpose of combining an elevated heart rate with getting the volume in. For my lighter sets I use 60-90 seconds. I'll have to up the weight and extend the rest to try out what you're saying!

[yasXcore]

Thank you teacher Mr. Nippard! You are very good at delivering information, clear concise and engaging! :)

[MrDraxz]

Thanks, Jeff, I kinda been taking my own pace past couple months timing-wise "Never under a min" was my general thumb, but this kinda explains what I was thinking a lot better and now with science :)

[seal]

I appreciate these types of videos. They're very informative. The problem, however, is that there are just so many videos on this topic, and they all differ in opinion. There are also so many conflicting studies on the internet. I say we should all just self-experiment and find what works best. For me, I tend to rest about 2 to 3 minutes between sets. I can lift heavier and do more sets this way. It has helped me gain muscle. Shorter rest periods burn me out so quick that I end up feeling as if I could have done much more.

[Masculinityisrealx]

I've never been this fast to a video. Great video for sure. Love the series!

[carolinepfaffenberger]

I’ve been waiting for this upload because I haven’t been sure on how long I should rest between my lifting sets. This is definitely my favorite fitness channel!!