0:10 all right day six here's what we got now
0:12 white grip pull up we got the push-up
0:14 standard pushin and we got the walking
0:18 lunge so I superset it the white grab
0:21 pull up and the push-up with very short
0:22 rest intervals I didn't have any time to
0:24 Train today so I just kind of had to go
0:26 from one to the other and you can tell
0:29 by my third set of push-ups actually
0:31 have some systemic but he going I'm
0:34 getting tired and winded and was all
0:37 like fairly difficult so in the walking
0:38 lunges I just knocked out on one side I
0:40 did a hundred or so I'm not entirely
0:44 sure maybe over a hundred you'd have to
0:47 count but that'd be boring this brings
0:49 up an interesting topic and that is rest
0:51 intervals between sets so how long
0:54 should you rest I know some exercise
0:57 science textbooks some training manuals
0:59 they tell you to rest you know 60 to 90
1:01 seconds sometimes even as those 30
1:03 seconds for your pump work if you want
1:05 some if you want to maximize metabolic
1:08 metabolic stress I'm not entirely sure
1:12 that's optimal and here's why I think
1:14 science right now is leaning more
1:18 towards this idea that mechanical
1:20 tension is the primary driver of muscle
1:22 growth and metabolic stress might play a
1:25 secondary role or it might just be a a
1:28 marker of
1:30 sufficient mechanical tension and volume
1:33 done at a particular repetition range so
1:35 for instance if you work at a little bit
1:38 higher repetition just as a byproduct of
1:41 of taking that set to a high RPE you're
1:43 going to develop some metabolic fatigue
1:49 it's a metabolic stress and some people
1:51 some people hold this this idea that
1:54 mechanical tension is the only driver of
1:56 hypertrophy and nothing else really
1:58 matters so we need to maximize the
2:00 amount of mechanical stress that we put
2:03 on the muscle and we can maximize the
2:04 amount of mechanical stress we've put on
2:08 the muscle by either by either lifting a
2:12 load that is heavy or by taking a load
2:14 that's lighter and pushing it towards
2:16 failure to a high RPE
2:18 so you don't have to go to total failure
2:22 but a high level of effort close
2:27 proximity to failure now if you do a set
2:29 and you take it to that close proximity
2:31 of failure and you don't rest
2:34 sufficiently you're not going to be able
2:36 to repeat that effort you're going to
2:38 fatigue before you before you're able to
2:40 accumulate the same amount of
2:41 repetitions unless your work capacity is
2:44 just absolutely insane in which case it
2:46 doesn't really apply to you anyway so
2:49 but for the rest of us we need
2:52 sufficient rest to allow us to to as
2:54 closely repeat those performances as
2:57 possible like you may never repeat you
2:59 know if you hit a set of 20 pull-ups you
3:01 may rest 5-6 minutes and only be able to
3:02 hit 18 on the next one and the rest
3:04 another five or six minutes and only get
3:07 16 or 17 and that's totally fine but
3:10 what you would want to avoid is hitting
3:12 your set of 20 of resting 30 seconds
3:15 hitting a set of 12 resting 30 seconds
3:18 and then hitting 8 you've just left a
3:22 lot of repetitions and a lot of higher
3:24 threshold motor unit recruitment on the
3:25 table because you didn't wait for
3:30 adequate recovery you weren't able to
3:32 you weren't able to access those higher
3:34 threshold motor units that you otherwise
3:38 that you otherwise would and schönefeld
3:41 2016 that's that's a great paper you can
3:43 look into this he studied the effects of
3:45 high rest intervals and lower rest
3:47 intervals on muscular hypertrophy and
3:49 also a muscular endurance what they
3:52 found is higher rest intervals so longer
3:55 breaths resulted in resulted in more
3:59 muscle mass during the intervention and
4:03 no statistical difference in muscular
4:05 endurance which is pretty interesting so
4:07 you might think that well those short
4:08 rest intervals they're maximizing
4:11 metabolic stress so they're probably
4:13 going to get they're probably going to
4:15 get the advantage when it comes to
4:16 muscular endurance but that's not
4:18 actually what they found so with that
4:23 being said ideally if you can rest
4:24 sufficiently to allow yourself to
4:28 perform high-quality sets if you cannot
4:29 if you're strapped
4:32 time will you do it you can but you can
4:35 always try to make up some of that lost
4:37 volume with additional sets so even if
4:39 there even if they don't achieve the
4:41 repetition goal that you had in mind
4:44 they're still if they still can help
4:46 they still can help you accumulate some
4:48 potentially valuable and productive
4:51 volume so if you have any more questions
4:54 let me know otherwise enjoy the rest of
