00:03if you're not resting long enough
00:04between sets you may be missing out on
00:07significant gains in muscle growth in
00:09this video we'll explore the science
00:12behind rest periods and why the length
00:14of your rest is crucial for maximizing
00:17hypertrophy the primary argument used
00:19for short rest periods is that they
00:22produce a greater hormonal response than
00:24longer rest periods post exercise
00:27Studies have seen acute increases in
00:29several anabolic hormones mainly
00:32testosterone growth hormone and
00:34igf1 however there currently is no
00:37evidence available showing that these
00:39acute spikes and anabolic hormones incur
00:42any meaningful or practical effect on
00:45muscle growth another big reason why
00:47lifters prefer shorter rest periods is
00:50that it enhances the feeling associated
00:52with intensity this includes getting a
00:55skin stretching pump the burning
00:57sensation within the muscle as you
00:59perform each rest and the muscle
01:01soreness felt days after a hard workout
01:04and while there isn't anything
01:05inherently wrong with wanting to feel
01:07the burn shorter rest periods fail to
01:10acknowledge the detrimental effects of
01:12cumulative fatigue and inadequate
01:14recovery between sets you see fatigue is
01:17a temporary and reversible reduction in
01:20exercise performance observed during
01:23exercise this manifest as a reduction in
01:26strength and Reps as you get further
01:28into your workout now there are two
01:30types of fatigue Central fatigue
01:33originating within the central nervous
01:35system reduces motor command levels
01:38impairing muscle activation peripheral
01:41fatigue occurring within muscles
01:43involves metabolite accumulation and
01:46calcium ion related mechanisms hindering
01:49muscle function and also causing muscle
01:51damage to put it simply fatigue
01:53compromises your ability to train
01:55effectively via a reduction in the
01:58number of muscle fibers that can be
02:00trained as well as a reduction in the
02:02mechanical tension that can be produced
02:04by the muscles ultimately these reduce
02:07the hypertrophy stimulus thus mitigating
02:10fatigue through appropriate rest periods
02:12becomes crucial for maximizing your
02:14ability to build muscle one study
02:17published in the Journal of strength and
02:19conditioning research concluded that
02:21reduction in repetition performance is
02:23greater when using one minute rest
02:25intervals between sets versus 3 minutes
02:29on the other hand a longer rest period
02:31allows for the dissipation of fatigue
02:33and the restoration of neuromuscular
02:35function simply put resting longer
02:38allows for better performance and thus
02:40more muscle growth through various
02:42mechanisms first extended rest intervals
02:46allow for greater replenishment of your
02:48ATP stores ensuring sustained Force
02:51production throughout the workout
02:53additionally longer rests facilitate the
02:56efficient clearance of metabolic
02:58byproducts reducing fatigue and
03:00preventing the accumulation of waste
03:02that can hinder muscle function
03:05furthermore prolonged rest periods help
03:07alleviate Central Nervous fatigue by
03:10providing your nervous system with
03:11adequate time to recover this
03:14restoration of neural function enhances
03:16motor unit Recruitment and thus allows
03:19for maximal muscle activation and if
03:21that wasn't enough consider this one
03:252016 study compared muscular adaptations
03:28after 8 weeks of training in one group
03:31rested for 1 minute between sets while
03:33the other rested for 3 minutes they
03:36found that longer rest periods resulted
03:38in greater increases in muscle growth
03:40and strength another study comparing the
03:43differences between a one minute rest
03:45group and a 5- minute rest Group found
03:47that the 5 minute rest group experienced
03:50twice the increase in muscle protein
03:52synthesis compared to the one minute
03:54group also while the shorter rest period
03:57caused greater acute increases in
03:59testosterone own levels post-workout
04:01multiple markers of muscle damage were
04:03also higher in the group meaning longer
04:06recovery periods and th less overall
04:08muscle growth lastly in this systematic
04:11review published in the European Journal
04:13of sports science the researchers
04:16concluded that longer rest intervals
04:18seem to be the better option for those
04:20seeking to maximize hypertrophy whether
04:23in trained or untrained individuals
04:26longer rest periods help your muscles
04:28recruit more strength and and maintain
04:30tension for a longer time this creates
04:33the best condition for your muscles to
04:35grow bigger and stronger thus to
04:38optimize training outcomes consider
04:40extending your rest periods so if you're
04:43currently resting 1 to 2 minutes between
04:46sets I recommend bumping that up to 3 to
04:494 minutes by allowing the nervous system
04:52and muscles adequate time to recover you
04:54can maximize the hypertrophic stimulus
04:57and thus accelerate progress although
05:00there are other physiological factors
05:02outside of rest that influence the
05:04bigger picture the role of rest periods
05:06for better hypertrophy cannot be
05:09overstated by understanding the
05:11physiological mechanisms underlying
05:13fatigue and Recovery you can optimize
05:16your training further and maximize
05:18growth potential did you find this video
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