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What is the optimal rest time?

This question often comes up, so in this video, I'll tell you what you need to know, and will also share my experiences relevant to bodyweight training, calisthenics, street workout, or gymnastics training.

Rest time during a workout refers to the intervals when you're not performing your main exercises. Of course, you can do lower intensity, for example correction exercises in your rest time, but let’s just stay with the traditional rest, when you are inactive.

This could be the time between different sets or exercises, when your body has the chance to regenerate, your heart rate to decrease, and your muscles to prepare for the next load.

The length of rest time plays a significant role in the effectiveness of your workout and in achieving your goals.

General recommendations for rest time can be different depending on the goal of the workout, its type, and intensity.

For strength training, rest times between sets are typically recommended to be anywhere from 2-5 minutes. This duration allows the ATP, or adenosine triphosphate, stores in the muscles to replenish, essential for maximum exertion during short, intense efforts.

A rest time of 2-5 minutes generally allows the muscles to fully regenerate, enabling you to work with maximum strength in each set.

For hypertrophy workouts, the ideal rest time is usually shorter, about 1-2 minutes. This helps maintain higher muscle tension and promotes a better hormonal response, helping muscle growth.

For endurance training, rest times should be kept shorter, up to 30 seconds. This enhances the muscles' oxygen utilization and metabolic adaptation, contributing to improved endurance.

There are several methods to measure rest time and determine if it's sufficient for you.

One method is simple observation and sensing, where you simply listen to your body.

If you feel ready for the next set or exercise, the rest was probably enough.

If you still feel tired or sense latent pain in your muscles, give yourself more time.

Another method is measuring your heart rate. Some people use the decrease in heart rate as an indicator.

If your heart rate returns close to the resting rate or falls below a certain level, it may signal that the rest time was sufficient.

Thirdly, many modern fitness tools and apps can track your workout, including rest times, which can help you stick to exact rest times.

It's important to note that everyone is different, so what's ideal for one person may not work another.

The appropriate rest time is influenced by numerous factors: workout goals, individual endurance, fitness level, nutrition and hydration, sleep, and stress management, etc.

It's worth experimenting with the length of rest times and paying attention to your body's signals to find the most suitable balance for you.

These are the general guidelines, now let's look at personal experiences I can share from my students and my own workouts, according to the Gymnastics Method training structure.

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start

Download the app, become a member and get full access:

Google Play Store: https://play.google.com/store/apps/de...

App Store: https://apps.apple.com/us/app/gymnast...