The core theme is that sufficient rest intervals between sets are crucial for maximizing muscle growth by allowing for repeated high-quality efforts, rather than prioritizing short rest for metabolic stress.
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all right day six here's what we got now
white grip pull up we got the push-up
standard pushin and we got the walking
lunge so I superset it the white grab
pull up and the push-up with very short
rest intervals I didn't have any time to
Train today so I just kind of had to go
from one to the other and you can tell
by my third set of push-ups actually
have some systemic but he going I'm
getting tired and winded and was all
like fairly difficult so in the walking
lunges I just knocked out on one side I
did a hundred or so I'm not entirely
sure maybe over a hundred you'd have to
count but that'd be boring this brings
up an interesting topic and that is rest
intervals between sets so how long
should you rest I know some exercise
science textbooks some training manuals
they tell you to rest you know 60 to 90
seconds sometimes even as those 30
seconds for your pump work if you want
some if you want to maximize metabolic
metabolic stress I'm not entirely sure
that's optimal and here's why I think
science right now is leaning more
towards this idea that mechanical
tension is the primary driver of muscle
growth and metabolic stress might play a
secondary role or it might just be a a
marker of
sufficient mechanical tension and volume
done at a particular repetition range so
for instance if you work at a little bit
higher repetition just as a byproduct of
of taking that set to a high RPE you're
going to develop some metabolic fatigue
it's a metabolic stress and some people
some people hold this this idea that
mechanical tension is the only driver of
hypertrophy and nothing else really
matters so we need to maximize the
amount of mechanical stress that we put
on the muscle and we can maximize the
amount of mechanical stress we've put on
the muscle by either by either lifting a
load that is heavy or by taking a load
that's lighter and pushing it towards
failure to a high RPE
so you don't have to go to total failure
but a high level of effort close
proximity to failure now if you do a set
and you take it to that close proximity
of failure and you don't rest
sufficiently you're not going to be able
to repeat that effort you're going to
fatigue before you before you're able to
accumulate the same amount of
repetitions unless your work capacity is
just absolutely insane in which case it
doesn't really apply to you anyway so
but for the rest of us we need
sufficient rest to allow us to to as
closely repeat those performances as
possible like you may never repeat you
know if you hit a set of 20 pull-ups you
may rest 5-6 minutes and only be able to
hit 18 on the next one and the rest
another five or six minutes and only get
16 or 17 and that's totally fine but
what you would want to avoid is hitting
your set of 20 of resting 30 seconds
hitting a set of 12 resting 30 seconds
and then hitting 8 you've just left a
lot of repetitions and a lot of higher
threshold motor unit recruitment on the
table because you didn't wait for
adequate recovery you weren't able to
you weren't able to access those higher
threshold motor units that you otherwise
that you otherwise would and schönefeld
2016 that's that's a great paper you can
look into this he studied the effects of
high rest intervals and lower rest
intervals on muscular hypertrophy and
also a muscular endurance what they
found is higher rest intervals so longer
breaths resulted in resulted in more
muscle mass during the intervention and
no statistical difference in muscular
endurance which is pretty interesting so
you might think that well those short
rest intervals they're maximizing
metabolic stress so they're probably
going to get they're probably going to
get the advantage when it comes to
muscular endurance but that's not
actually what they found so with that
being said ideally if you can rest
sufficiently to allow yourself to
perform high-quality sets if you cannot
if you're strapped
time will you do it you can but you can
always try to make up some of that lost
volume with additional sets so even if
there even if they don't achieve the
repetition goal that you had in mind
they're still if they still can help
they still can help you accumulate some
potentially valuable and productive
volume so if you have any more questions
let me know otherwise enjoy the rest of
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