1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:12,039 --> 00:00:18,840 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit tip. 3 00:00:19,840 --> 00:00:26,280 Speaker 1: How long should I rest during my workout? Perfect topic 4 00:00:26,480 --> 00:00:33,120 Speaker 1: for a fit tip And as always the first comment 5 00:00:33,360 --> 00:00:40,760 Speaker 1: question answer is it depends. It depends, all right, So 6 00:00:41,120 --> 00:00:46,199 Speaker 1: what does it depend on? Is the question. So my 7 00:00:46,320 --> 00:00:48,600 Speaker 1: job back when I was a trainer, and what I'm 8 00:00:48,640 --> 00:00:51,040 Speaker 1: trying to do for you, what I am doing for 9 00:00:51,080 --> 00:00:55,200 Speaker 1: you is maximizing your time and results and that goes 10 00:00:55,280 --> 00:00:59,760 Speaker 1: for your workouts as well. Now, generally speaking, when we 11 00:01:00,000 --> 00:01:06,720 Speaker 1: talk about rests, rest intervals, most people probably think about 12 00:01:06,840 --> 00:01:11,720 Speaker 1: strength workouts. But it's strength, it's cardio, and it's sports specific. Okay, 13 00:01:11,760 --> 00:01:14,800 Speaker 1: So that's why it depends. It depends on what your 14 00:01:14,800 --> 00:01:17,600 Speaker 1: goals are. It depends on what you're doing, what the 15 00:01:17,600 --> 00:01:22,080 Speaker 1: goal of that workout is. Okay, But my goal for 16 00:01:22,120 --> 00:01:25,959 Speaker 1: you is to maximize your time and results. So sometimes 17 00:01:26,040 --> 00:01:29,640 Speaker 1: time is the major factor and sometimes results. So what 18 00:01:29,680 --> 00:01:32,280 Speaker 1: do I mean by that? So when we're talking about 19 00:01:32,360 --> 00:01:36,920 Speaker 1: your workouts, is it just cardio, is its strength? Is 20 00:01:36,959 --> 00:01:39,000 Speaker 1: it a mix of the two or do you want 21 00:01:39,040 --> 00:01:43,440 Speaker 1: it to be or is it really sports specific? So 22 00:01:43,760 --> 00:01:47,480 Speaker 1: I could have done a entire show on this, but 23 00:01:47,960 --> 00:01:52,840 Speaker 1: for the fit tip purposes, let's just go to the 24 00:01:52,920 --> 00:01:55,880 Speaker 1: sports specific real quickly, because I want to cover all 25 00:01:55,880 --> 00:01:59,000 Speaker 1: bases whenever possible to give you the best information. So 26 00:01:59,440 --> 00:02:01,800 Speaker 1: I'm a hak key player. My kids are hockey players. 27 00:02:01,960 --> 00:02:05,800 Speaker 1: You know. If I was training a specific hockey player, 28 00:02:05,880 --> 00:02:12,680 Speaker 1: for for cardio, for sports specific training, one workout would 29 00:02:12,680 --> 00:02:17,519 Speaker 1: be to manipulate the rest intervals and work intervals too 30 00:02:17,639 --> 00:02:22,799 Speaker 1: as closely replicate performance as possible. What do I mean 31 00:02:22,800 --> 00:02:27,440 Speaker 1: by that? Specific adaptations to impose demands. Okay, that's where 32 00:02:27,480 --> 00:02:31,360 Speaker 1: you're training. Should, as I just said, as closely replicate 33 00:02:31,400 --> 00:02:34,960 Speaker 1: your competition as possible, not always, but every now and again. 34 00:02:35,040 --> 00:02:38,240 Speaker 1: You want that type of training. So if a hockey 35 00:02:38,240 --> 00:02:41,560 Speaker 1: player is on the ice for thirty two sixty seconds 36 00:02:41,600 --> 00:02:45,760 Speaker 1: and resting for let's say a minute to two minutes 37 00:02:45,880 --> 00:02:49,280 Speaker 1: ninety seconds, then you're going to do workouts just like that. 38 00:02:49,880 --> 00:02:53,680 Speaker 1: You're gonna train the energy systems. You're gonna train anaerobically 39 00:02:53,840 --> 00:02:59,680 Speaker 1: and aerobically just like you would perform in your competition. 40 00:03:00,360 --> 00:03:03,880 Speaker 1: So you might get on a airdne bike and go 41 00:03:04,040 --> 00:03:08,640 Speaker 1: really hard for seconds, just like a hockey shift, and 42 00:03:08,680 --> 00:03:11,040 Speaker 1: then you would get off and you would rest for 43 00:03:11,320 --> 00:03:16,640 Speaker 1: nine seconds, and you would do that for different number 44 00:03:16,639 --> 00:03:20,080 Speaker 1: of intervals. Okay, so that is the sports specific and 45 00:03:20,120 --> 00:03:22,720 Speaker 1: that's really specific, but I wanted to throw that out 46 00:03:22,760 --> 00:03:25,640 Speaker 1: there for those of you who are competing in such 47 00:03:25,680 --> 00:03:29,400 Speaker 1: a way or training those type of athletes. And then 48 00:03:29,440 --> 00:03:34,440 Speaker 1: there's cardio, just straight cardio as well, and same thing. 49 00:03:34,560 --> 00:03:37,600 Speaker 1: You may be doing an interval workout like a track 50 00:03:37,680 --> 00:03:42,240 Speaker 1: workout or you know, a a bike workout where you're 51 00:03:42,240 --> 00:03:47,400 Speaker 1: going hard, you're going easy, and manipulating that rest to 52 00:03:47,480 --> 00:03:54,200 Speaker 1: work interval is important, right, And the longer the work 53 00:03:54,240 --> 00:03:56,600 Speaker 1: interval and the shorter the rest interval, the harder the 54 00:03:56,600 --> 00:03:59,680 Speaker 1: workout is going to be. And that's what a great 55 00:03:59,680 --> 00:04:03,280 Speaker 1: coach manipulates based on your goals. And I've talked about 56 00:04:03,320 --> 00:04:07,160 Speaker 1: that before when I talk about interval training and ratios 57 00:04:07,240 --> 00:04:09,839 Speaker 1: of one to one or one to two or one 58 00:04:09,880 --> 00:04:12,960 Speaker 1: to three, what does that mean? If you go hard 59 00:04:13,000 --> 00:04:15,640 Speaker 1: for thirty seconds and it's a one to three ratio 60 00:04:16,640 --> 00:04:18,800 Speaker 1: of work to rest, well, then you're gonna rest for 61 00:04:18,839 --> 00:04:21,960 Speaker 1: ninety seconds. If it's a one to two ratio, you're 62 00:04:21,960 --> 00:04:24,320 Speaker 1: gonna go hard for thirty and you're gonna rest for 63 00:04:24,440 --> 00:04:29,080 Speaker 1: sixty and obviously one to one would be thirty seconds hard, 64 00:04:29,320 --> 00:04:34,200 Speaker 1: thirty seconds easy. So sports specific, you're gonna manipulate those 65 00:04:34,240 --> 00:04:37,720 Speaker 1: intervals in training, sometimes not all the time. Obviously you're 66 00:04:37,720 --> 00:04:42,760 Speaker 1: doing different things strength components, flexibility, balance, that kind of stuff. 67 00:04:43,000 --> 00:04:45,600 Speaker 1: But again, if you're a runner or a cyclist, you're 68 00:04:45,600 --> 00:04:49,560 Speaker 1: gonna throw those type of intervals in as well. And 69 00:04:50,200 --> 00:04:55,360 Speaker 1: rest is super important to control based on your goals. 70 00:04:55,800 --> 00:04:59,040 Speaker 1: But vast majority of you, or many of you who 71 00:04:59,040 --> 00:05:03,799 Speaker 1: are listening, are listening to lose weight, to build muscle, 72 00:05:04,240 --> 00:05:07,640 Speaker 1: and to ideally do as much in the same workout 73 00:05:07,800 --> 00:05:14,240 Speaker 1: as possible, right to change your body composition, and that 74 00:05:14,440 --> 00:05:19,160 Speaker 1: is a really important factor in how you structure your workout. 75 00:05:20,040 --> 00:05:21,400 Speaker 1: And let me say this too, there are those of 76 00:05:21,400 --> 00:05:25,039 Speaker 1: you listening there significant number I know from comments and questions, 77 00:05:25,120 --> 00:05:28,360 Speaker 1: who are trying to build strength, and those are the 78 00:05:28,400 --> 00:05:30,520 Speaker 1: two I want to focus on now. So talked about 79 00:05:30,520 --> 00:05:34,000 Speaker 1: the sports specific the interval type training. But for this 80 00:05:34,040 --> 00:05:39,120 Speaker 1: fit tip, now it's those two workout goals. Right, are 81 00:05:39,160 --> 00:05:42,320 Speaker 1: you trying to max bench press? Are you lifting for 82 00:05:42,680 --> 00:05:47,840 Speaker 1: you know, one rep max strength, squats, dead lifts, or 83 00:05:47,880 --> 00:05:51,520 Speaker 1: are you trying to change body composition? So that makes 84 00:05:51,520 --> 00:05:55,159 Speaker 1: it really clear and really kind of simple when we 85 00:05:55,200 --> 00:05:57,279 Speaker 1: look at the science. So let me give you one study. 86 00:05:57,480 --> 00:06:00,200 Speaker 1: This was in the Strength and Conditioning Journal, October two 87 00:06:00,240 --> 00:06:05,000 Speaker 1: thousand nineteen, and the title is Energy System Development in 88 00:06:05,040 --> 00:06:09,200 Speaker 1: the weight Room Incorporating Prescribed rest Periods for n C 89 00:06:09,360 --> 00:06:12,760 Speaker 1: Double A Men's basketball players. All right, this is just 90 00:06:12,839 --> 00:06:16,680 Speaker 1: a great kind of introduction into energy systems and rest 91 00:06:16,720 --> 00:06:19,080 Speaker 1: periods and how they're connected. I'm just gonna read you 92 00:06:19,120 --> 00:06:23,120 Speaker 1: one paragraph from this study. From both practical experience to 93 00:06:23,240 --> 00:06:28,600 Speaker 1: physiological science. More rest is required between sets of low 94 00:06:28,640 --> 00:06:33,479 Speaker 1: repetition and high intensity. Creating phosphate can deplete up to 95 00:06:33,640 --> 00:06:39,960 Speaker 1: fifty to sev during high intensity exercise lasting between five 96 00:06:40,000 --> 00:06:43,159 Speaker 1: and thirty seconds. Oh my gosh, wait a minute. Creating 97 00:06:43,279 --> 00:06:46,320 Speaker 1: that stuff you can take in powder form. That's an 98 00:06:46,400 --> 00:06:51,080 Speaker 1: energy system. Yeah yeah, talk more about that different show. 99 00:06:51,160 --> 00:06:53,320 Speaker 1: All right, it goes on. In addition, it is well 100 00:06:53,400 --> 00:06:56,400 Speaker 1: understood that a period of three to five minutes is 101 00:06:56,440 --> 00:07:01,960 Speaker 1: required for the complete recovery of the identicity triphosphate phospho 102 00:07:02,120 --> 00:07:07,240 Speaker 1: creatine energy system. That's your A T P DASH PC 103 00:07:07,400 --> 00:07:11,480 Speaker 1: systems energy system. That is the quick energy that you 104 00:07:11,560 --> 00:07:16,960 Speaker 1: get during high intensity exercise. All right, This system is 105 00:07:16,960 --> 00:07:19,600 Speaker 1: critical in fueling high intensity effort. There you go for 106 00:07:19,720 --> 00:07:23,440 Speaker 1: extremely short periods. Furthermore, we know that the presence of 107 00:07:23,520 --> 00:07:27,760 Speaker 1: lactate and the subsequent lowering of muscle pH induces fatigue. 108 00:07:28,120 --> 00:07:32,160 Speaker 1: This is particularly crucial when lifting at high intensities and 109 00:07:32,240 --> 00:07:37,520 Speaker 1: low reps across multiple sets and repeated efforts. All Right, 110 00:07:37,600 --> 00:07:40,600 Speaker 1: I love this. There's science to everything, people, when we're 111 00:07:40,640 --> 00:07:44,040 Speaker 1: talking about exercise, and when you study it, you know 112 00:07:44,120 --> 00:07:47,160 Speaker 1: how to manipulate it and you know how to get 113 00:07:48,120 --> 00:07:52,880 Speaker 1: your best results. And I just love that creatine phosphate 114 00:07:52,960 --> 00:07:59,440 Speaker 1: came up in this abstract and this study because there's 115 00:07:59,520 --> 00:08:03,800 Speaker 1: that whole creatine question that comes up all the time 116 00:08:03,840 --> 00:08:06,560 Speaker 1: about supplementing. It's an energy system in your body and 117 00:08:06,560 --> 00:08:10,200 Speaker 1: it's limited, which is why, depending on your goals again 118 00:08:10,720 --> 00:08:14,480 Speaker 1: topic for another show, you may want to supplement with 119 00:08:14,560 --> 00:08:18,720 Speaker 1: create Okay, but back to what most of you are 120 00:08:18,920 --> 00:08:23,160 Speaker 1: looking for. Either huge strength gains for those of you 121 00:08:23,240 --> 00:08:26,520 Speaker 1: who are maybe younger or just in that world of 122 00:08:26,520 --> 00:08:31,440 Speaker 1: of max one rep prs or even just heavyweights low reps. 123 00:08:32,240 --> 00:08:34,120 Speaker 1: And then there are those of you who want to 124 00:08:34,160 --> 00:08:37,640 Speaker 1: look better, feel better, prevent injury, lose some weight, you know, 125 00:08:37,920 --> 00:08:39,920 Speaker 1: tone up to throw in that term you know what 126 00:08:40,040 --> 00:08:42,720 Speaker 1: a tone again topic for another day, but build muscle. 127 00:08:42,800 --> 00:08:46,120 Speaker 1: All those kind of things look better, feel better with longer, 128 00:08:46,600 --> 00:08:49,200 Speaker 1: all right. So two separate camps, and let me give 129 00:08:49,240 --> 00:08:51,079 Speaker 1: you just an example from back when I was a 130 00:08:51,120 --> 00:08:53,000 Speaker 1: trainer in the gyms. There were two guys who would 131 00:08:53,000 --> 00:08:55,440 Speaker 1: come in who were in that first camp. They were 132 00:08:56,480 --> 00:08:59,520 Speaker 1: trying to build strength, and they would often come in 133 00:09:00,080 --> 00:09:02,840 Speaker 1: and there would be squat day and they would wrap 134 00:09:02,880 --> 00:09:06,520 Speaker 1: their knees. The whole preparation took forever, and then they 135 00:09:06,520 --> 00:09:10,240 Speaker 1: would load the bar significant amount of weight and they 136 00:09:10,280 --> 00:09:13,959 Speaker 1: would do their one rep, never more than three, generally 137 00:09:13,960 --> 00:09:17,760 Speaker 1: speaking one to three reps, but often just one super heavy. 138 00:09:17,800 --> 00:09:19,920 Speaker 1: And then what would they do. They would go sit 139 00:09:20,840 --> 00:09:23,920 Speaker 1: for three to five minutes. And you just found out 140 00:09:24,000 --> 00:09:27,080 Speaker 1: why I'll read it to you again. Creating phosphate can 141 00:09:27,120 --> 00:09:32,840 Speaker 1: deplete up to fifty during high intensity exercise, okay, and 142 00:09:33,360 --> 00:09:35,360 Speaker 1: that a period of three to five minutes is required 143 00:09:35,400 --> 00:09:40,880 Speaker 1: for the complete recovery of the identisne triphosphate pospipho creating 144 00:09:41,559 --> 00:09:48,320 Speaker 1: energy system. So power lifters will do their one, two, 145 00:09:48,480 --> 00:09:52,719 Speaker 1: three reps and then go sit and recover, let that 146 00:09:52,880 --> 00:09:56,480 Speaker 1: energy system recover. So for those of you who are 147 00:09:56,600 --> 00:10:00,319 Speaker 1: in that world, that's why you will rest for that ration. 148 00:10:01,480 --> 00:10:05,880 Speaker 1: And then for the other group vast majority, I shouldn't 149 00:10:05,920 --> 00:10:11,520 Speaker 1: say that many of you you want to minimize rest. Right, 150 00:10:11,800 --> 00:10:14,400 Speaker 1: there's that balance. You want to get the most work 151 00:10:14,600 --> 00:10:18,880 Speaker 1: in in the shortest amount of time. And ideally for 152 00:10:19,000 --> 00:10:21,960 Speaker 1: many of you who are exercising a couple of times 153 00:10:21,960 --> 00:10:26,199 Speaker 1: a week, you're trying to get cardio and strength together oftentimes, 154 00:10:26,840 --> 00:10:29,280 Speaker 1: and that's the question. You know, a cardio first or 155 00:10:29,320 --> 00:10:33,840 Speaker 1: strength first. If you're just doing strength and you're not 156 00:10:33,880 --> 00:10:38,959 Speaker 1: going for maximum power, thirty thirty to sixty seconds rest. 157 00:10:39,720 --> 00:10:45,840 Speaker 1: But here's the caveat. You don't really need to do nothing. 158 00:10:46,520 --> 00:10:50,840 Speaker 1: You shouldn't do nothing. So I've given you my circuit 159 00:10:51,040 --> 00:10:54,120 Speaker 1: right circuit training one of the most effective ways to 160 00:10:54,240 --> 00:10:58,440 Speaker 1: maximize your time and results. That is little to no rest. 161 00:10:59,440 --> 00:11:03,080 Speaker 1: While you're doing your strength work. Your heart rate is elevated, 162 00:11:03,320 --> 00:11:06,400 Speaker 1: you're getting cardiovascular benefit above what you would get if 163 00:11:06,440 --> 00:11:09,480 Speaker 1: you took long rest periods, and you're not lifting for 164 00:11:09,720 --> 00:11:14,160 Speaker 1: maximum strength, and as long as your form doesn't suffer, 165 00:11:14,240 --> 00:11:17,720 Speaker 1: that is crucial. Then you want to minimize your rest. 166 00:11:18,080 --> 00:11:23,720 Speaker 1: I don't ever rest. I shouldn't say that with this 167 00:11:23,840 --> 00:11:26,040 Speaker 1: specific type of workout. I'm talking about what I do 168 00:11:26,120 --> 00:11:31,080 Speaker 1: my circuit training. It's NonStop and it's generally at home, right, 169 00:11:31,120 --> 00:11:34,280 Speaker 1: which is another reason why working at home is super effective. 170 00:11:34,320 --> 00:11:37,080 Speaker 1: Think of how much time people spend walking around at 171 00:11:37,080 --> 00:11:39,680 Speaker 1: the gym, you know, texting, talking to people, which is 172 00:11:39,720 --> 00:11:43,560 Speaker 1: totally fine, but you can condense that hour long workout 173 00:11:43,600 --> 00:11:48,120 Speaker 1: into minutes at home. So when I talk about my 174 00:11:49,080 --> 00:11:52,199 Speaker 1: circuit that, I love that my first you know, fitness 175 00:11:52,280 --> 00:11:56,439 Speaker 1: videos illustrated. I would do an upper body exercise, a 176 00:11:56,480 --> 00:11:59,920 Speaker 1: lower body exercise, a core exercise, and a cardio interval. 177 00:12:00,920 --> 00:12:04,200 Speaker 1: There was no rest, but the way it's designed is 178 00:12:04,280 --> 00:12:07,319 Speaker 1: giving body parts rest. So you could do the upper 179 00:12:07,800 --> 00:12:10,680 Speaker 1: while you're lower body rests, then you do your lower body, 180 00:12:10,720 --> 00:12:13,840 Speaker 1: your upper body rests, then you do your core, and 181 00:12:13,880 --> 00:12:19,800 Speaker 1: then you do a cardio interval. So, depending on your goals, 182 00:12:19,920 --> 00:12:24,920 Speaker 1: you're going to manipulate your rest. But for those of 183 00:12:24,960 --> 00:12:28,360 Speaker 1: you listening who want to do the least amount, Tom 184 00:12:28,400 --> 00:12:30,400 Speaker 1: tell me, like the least amount I can do to 185 00:12:30,400 --> 00:12:34,760 Speaker 1: get the greatest results, Well, then you are little to 186 00:12:35,000 --> 00:12:41,880 Speaker 1: no rest in your workouts because your heart rate is 187 00:12:41,880 --> 00:12:43,680 Speaker 1: going to stay up there. You're gonna burn a couple 188 00:12:43,679 --> 00:12:49,320 Speaker 1: of extra colories, which is important. You don't need to 189 00:12:49,400 --> 00:12:53,880 Speaker 1: let your A T p CP energy system replenish because 190 00:12:53,920 --> 00:12:59,120 Speaker 1: you're not squatting three pounds and you're trying to maximize 191 00:12:59,200 --> 00:13:05,319 Speaker 1: your time. I did this last night in my home gym, 192 00:13:05,360 --> 00:13:07,240 Speaker 1: and let me throw out one final thing that I've 193 00:13:07,240 --> 00:13:09,040 Speaker 1: talked about in the past and we'll talk about in 194 00:13:09,080 --> 00:13:13,240 Speaker 1: the future, super sets. It ties into the whole circuit 195 00:13:13,280 --> 00:13:18,400 Speaker 1: training low rest paradigm. You do a bicep curl like 196 00:13:18,440 --> 00:13:21,560 Speaker 1: I did last night with dumbbells, and then I sometimes 197 00:13:21,600 --> 00:13:24,240 Speaker 1: use that same amount of weight and switch right over 198 00:13:24,280 --> 00:13:32,280 Speaker 1: to triceep kickbacks, no rest, biceps, then triceps. So how 199 00:13:32,320 --> 00:13:35,280 Speaker 1: long should you rest during your workout? It depends on 200 00:13:35,320 --> 00:13:39,640 Speaker 1: your goals. If you're going for maximum strength, you're gonna 201 00:13:39,640 --> 00:13:43,640 Speaker 1: take minutes in between. If you're doing a sport specific 202 00:13:43,679 --> 00:13:48,560 Speaker 1: workout and you want to as closely replicate your sport performance, 203 00:13:48,600 --> 00:13:51,960 Speaker 1: which you should do in some workouts, and then you're 204 00:13:51,960 --> 00:13:56,000 Speaker 1: gonna do it that way. Soccer players, basketball players. As 205 00:13:56,000 --> 00:13:59,040 Speaker 1: a study looked at hockey players, how long are you 206 00:13:59,080 --> 00:14:02,280 Speaker 1: going to be active and how long are you gonna arrest. 207 00:14:02,600 --> 00:14:05,440 Speaker 1: And that's why it's challenging and fun. If you're in 208 00:14:05,520 --> 00:14:10,439 Speaker 1: my position to train soccer players and hockey players anaerobic 209 00:14:10,520 --> 00:14:17,240 Speaker 1: and aerobic exercise. Okay, I've gone on longer than I planned. 210 00:14:17,480 --> 00:14:21,920 Speaker 1: It's just common, but there you go. It depends, it depends. 211 00:14:22,400 --> 00:14:26,520 Speaker 1: Circuit training one of the most effective ways to exercise. 212 00:14:26,560 --> 00:14:27,960 Speaker 1: And for those of you who are like Tom, I 213 00:14:28,000 --> 00:14:30,040 Speaker 1: got two to three days a week, I got a 214 00:14:30,080 --> 00:14:34,080 Speaker 1: half hour, twenty minutes, twenty five minutes. Then you darn 215 00:14:34,160 --> 00:14:37,160 Speaker 1: well want to do strength and cardio together, and ideally 216 00:14:37,160 --> 00:14:40,320 Speaker 1: you're doing some cardio outside of that as well. One 217 00:14:40,360 --> 00:14:44,400 Speaker 1: final thing though, volume of training is crucial as well. 218 00:14:44,440 --> 00:14:46,640 Speaker 1: So this is one of the new findings in strength 219 00:14:46,640 --> 00:14:50,640 Speaker 1: and conditioning, one of the new exciting counter findings that 220 00:14:50,680 --> 00:14:52,800 Speaker 1: I have talked about in the past as well, that 221 00:14:52,840 --> 00:14:54,760 Speaker 1: we used to think you had to overload the muscle 222 00:14:54,760 --> 00:14:59,880 Speaker 1: by going heavier. Always heavier, right, not super heavy, but 223 00:15:00,080 --> 00:15:02,320 Speaker 1: be enough. And yes, you still want to challenge your muscles, 224 00:15:02,360 --> 00:15:05,160 Speaker 1: but you can challenge your muscles by the number of 225 00:15:05,160 --> 00:15:08,480 Speaker 1: sets and reps you do. So my point is when 226 00:15:08,520 --> 00:15:13,960 Speaker 1: you are trying to maximize your muscle building body composition changes, 227 00:15:15,400 --> 00:15:19,280 Speaker 1: I'm going to do more sets rather than fewer stands 228 00:15:19,280 --> 00:15:22,520 Speaker 1: to reason, right, So in other words, don't take long 229 00:15:22,600 --> 00:15:25,400 Speaker 1: rests at the expense of an extra set or two. 230 00:15:26,440 --> 00:15:31,200 Speaker 1: You know, four sets of bicep curls, ten reps in 231 00:15:31,240 --> 00:15:33,560 Speaker 1: a short amount of time is going to add up, 232 00:15:34,400 --> 00:15:37,600 Speaker 1: and you don't need to rest in between. Now body 233 00:15:37,600 --> 00:15:40,760 Speaker 1: builders didn't even go there, totally different, But even then, 234 00:15:40,800 --> 00:15:44,640 Speaker 1: bodybuilders are gonna go thirty to sixty seconds generally speaking, 235 00:15:44,720 --> 00:15:46,920 Speaker 1: unless they're going super super heavy, but they're going to 236 00:15:47,000 --> 00:15:50,520 Speaker 1: manipulate those rest intervals as well. Going off on tangents 237 00:15:50,520 --> 00:15:53,520 Speaker 1: I didn't plan on, but I always want to cover 238 00:15:53,560 --> 00:15:56,360 Speaker 1: as much as possible, even in these shorter fit tips. 239 00:15:58,480 --> 00:16:04,200 Speaker 1: But it's about work done, and it's about looking at 240 00:16:04,240 --> 00:16:08,360 Speaker 1: your goals and matching that work to rest intervals based 241 00:16:08,400 --> 00:16:11,880 Speaker 1: on that. All right, six seconds for those of you 242 00:16:11,920 --> 00:16:14,720 Speaker 1: who want to rest a little bit and aren't powerlifting, 243 00:16:14,840 --> 00:16:18,720 Speaker 1: but again and stay one final time, do something in 244 00:16:18,720 --> 00:16:23,520 Speaker 1: that thirty to sixty seconds, if even just stretching, but 245 00:16:23,640 --> 00:16:28,400 Speaker 1: sitting around unless you're powerlifting, I shouldn't really do it. 246 00:16:28,720 --> 00:16:32,760 Speaker 1: All right, there you go, fit tip? How long should 247 00:16:32,760 --> 00:16:37,280 Speaker 1: I rest during my workout? I say pack it in. 248 00:16:38,000 --> 00:16:41,080 Speaker 1: Pack it in unless you're going super hard. All right, 249 00:16:41,240 --> 00:16:44,840 Speaker 1: now you have it. I'm Tom Holland. Please subscribe to 250 00:16:44,920 --> 00:16:48,920 Speaker 1: the show, comment rate the show if you can. Greatly 251 00:16:48,960 --> 00:16:52,560 Speaker 1: appreciated you can reach out questions comments. Tom h Fit 252 00:16:52,760 --> 00:16:55,120 Speaker 1: is Instagram and Twitter Tom h Fit. You go to 253 00:16:55,160 --> 00:16:58,680 Speaker 1: Fitness disrupted dot com as well. The Micro Workout Plan 254 00:16:58,920 --> 00:17:01,880 Speaker 1: is my most res in book. Thank you. By the way, 255 00:17:01,920 --> 00:17:03,960 Speaker 1: many of you who have purchased it have reviewed it 256 00:17:04,040 --> 00:17:06,400 Speaker 1: on Amazon and if you could do that as well 257 00:17:06,880 --> 00:17:09,520 Speaker 1: if you have not yet, it is so greatfully appreciated 258 00:17:09,600 --> 00:17:13,160 Speaker 1: from an author standpoint, so thank you for that. All right. 259 00:17:13,800 --> 00:17:18,639 Speaker 1: I am Tom Holland, Exercise physiologists, certified sport nutritionist and 260 00:17:18,960 --> 00:17:22,480 Speaker 1: lover of everything fitness. My goal to help you have 261 00:17:22,520 --> 00:17:27,360 Speaker 1: your best life. Thank you for listening and believe in yourself. 262 00:17:31,320 --> 00:17:34,679 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 263 00:17:34,760 --> 00:17:37,560 Speaker 1: more podcasts from My Heart Radio, visit the I Heart 264 00:17:37,640 --> 00:17:41,040 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 265 00:17:41,080 --> 00:17:41,920 Speaker 1: favorite shows.