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Being Alone, Confidence, and Fail: SPOTTERS MORE USEFUL THAN YOU MAY THINK @strengthguide STRENGTH GUIDE A recent study shows that when the lifter knows he has a spot, he will perform better (more reps), have improved self-efficacy, and a decreased perception of fatigue. This, and other research showing improved performance when training with spectators, it is safe to say that having someone watch you, spot you, record you etc while you lift will provide you with social facilitation effects. Follow @strengthguide for more great content ・・・ I personally was under the impression that having a spot on the bench press would decrease my performance. My line of thinking was that If I’m alone then I have no choice but to get the weight up, whereas if I have a spot, I “feel” its “okay” to fail or give up a little too soon, because the spotter is there to save me. Of course on a failure set or a 1RM attempt I would always seek a spot for safety reasons, but for general sets I would not care for a spot (if training alone) because of these reasons. Does anyone else feel this way? ___ This study however showed otherwise. 11-12 males were able to do more reps, had a lower perceived effort, and had higher confidence in their capabilities when spotters were present [1]. Whereas when no spotter was present, 11-12 males had a reduction in all those things, compared to having a spot. ___ I know intuitively (and from experience) that having verbal support helps with performance, research confirms this [2]. But, what’s cool about this study is that the spotters were not buddies of the participants, and were not giving them verbal support either. They were just there incase they needed a spot. The fact that they felt the workout was easier despite doing more reps, and felt more confident, really shows that there are social facilitation effects. ___ I suppose If you were to take anything from this, is that you should find a good training partner, or at least ask for a spot on your tough sets, not only for safety reasons, but because it might help you perform more reps. Having a crowd watching you lift also helps it seems [3], but I don’t think anyone wants to try and gather a large group of strangers and ask them to watch your next set lol. So a good training partner or a spot will do. ___ What are your thoughts? Do you notice you perform better with a spot (not touching the bar of course)? strengthguide ___ http:-journals.lww.com-nsca-jscr-Abstract-publishahead-Presence_of_Spotters_Improves_Bench_Press.95701.aspx https:-www.ncbi.nlm.nih.gov-pmc-articles-PMC1332340- https:-www.ncbi.nlm.nih.gov-pubmed-12741867
Being Alone, Confidence, and Fail: SPOTTERS
 MORE USEFUL THAN YOU MAY THINK
 @strengthguide
 STRENGTH GUIDE
 A recent study shows that when the lifter knows he has a spot, he will
 perform better (more reps), have improved self-efficacy, and a decreased
 perception of fatigue. This, and other research showing improved
 performance when training with spectators, it is safe to say that having
 someone watch you, spot you, record you etc while you lift will provide you
 with social facilitation effects.
Follow @strengthguide for more great content ・・・ I personally was under the impression that having a spot on the bench press would decrease my performance. My line of thinking was that If I’m alone then I have no choice but to get the weight up, whereas if I have a spot, I “feel” its “okay” to fail or give up a little too soon, because the spotter is there to save me. Of course on a failure set or a 1RM attempt I would always seek a spot for safety reasons, but for general sets I would not care for a spot (if training alone) because of these reasons. Does anyone else feel this way? ___ This study however showed otherwise. 11-12 males were able to do more reps, had a lower perceived effort, and had higher confidence in their capabilities when spotters were present [1]. Whereas when no spotter was present, 11-12 males had a reduction in all those things, compared to having a spot. ___ I know intuitively (and from experience) that having verbal support helps with performance, research confirms this [2]. But, what’s cool about this study is that the spotters were not buddies of the participants, and were not giving them verbal support either. They were just there incase they needed a spot. The fact that they felt the workout was easier despite doing more reps, and felt more confident, really shows that there are social facilitation effects. ___ I suppose If you were to take anything from this, is that you should find a good training partner, or at least ask for a spot on your tough sets, not only for safety reasons, but because it might help you perform more reps. Having a crowd watching you lift also helps it seems [3], but I don’t think anyone wants to try and gather a large group of strangers and ask them to watch your next set lol. So a good training partner or a spot will do. ___ What are your thoughts? Do you notice you perform better with a spot (not touching the bar of course)? strengthguide ___ http:-journals.lww.com-nsca-jscr-Abstract-publishahead-Presence_of_Spotters_Improves_Bench_Press.95701.aspx https:-www.ncbi.nlm.nih.gov-pmc-articles-PMC1332340- https:-www.ncbi.nlm.nih.gov-pubmed-12741867

Follow @strengthguide for more great content ・・・ I personally was under the impression that having a spot on the bench press would decrease ...

Energy, Memes, and Protein: MAXIMIZE YOUR GAINING PHASE ARE YOU GETTING THE MOST OUT OF YOUR EFFORTS? ARE YOU EATING IN AN ENERGY SURPLUS? ARE YOU PROGRESSIVELY OVERLOADING? (lf you aren't gaining weight overtime. you won't be maximizing muscle growth) (lf you aren't tracking your training ensuring you are doing more reps/weight overtime, you won't be growing much) ARE YOU SLEEPING ENOUGH? ARE YOU EATING ENOUGH PROTEIN? (You need enough protein to fuel muscle growth. consume a minimum of 0.8g/lb daily) There's research showing a lack of sleep interferes with fat loss and muscle growth, sleep 7-9hrs per night to ensure your efforts don't go to waste) strengthguide There is more to consider. But, if you can answer yes to all 4 of these questions: you'll be ensuring you are doing 90% of things right to ensure you are growing. Follow @strengthguide for more great content ・・・ There is more to consider, such as ensuring you are prioritizing multi-joint exercises, lifting in a moderate rep range (6-15) as it’s easier to accumulate volume in this manner (volume = main driver of muscle growth). As well as ensuring you are training each muscle group more than just every 7 days, and ensuring your training makes sense and certain work isn’t sabotoging training volume. Implementing fatigue management strategies (which a lot of people do subconsciously, although with inferior methods) to allow for continued progression etc. But, if you are doing the above 4 things in the graphic; you’ll be ensuring you are doing most things right to ensure you are growing. ___ You can have the most optimal program design, but if it isn’t overloading overtime, it is useless. If you aren’t eating enough calories to grow and-or protein, your efforts will be largely for nothing. If you are doing every single thing right, but you sleep 4 hours a day; you’ll be leaving so much muscle on the table, when it could have been in your body. ___ Supplements are also something to consider. If you are nailing your training andnutrition, as well as sleep; consider using supplements that actually work and are supported in research to help you build muscle and get stronger. Such as creatine, fish oil, and caffeine. ___ Were you able to say yes to all 4 questions? Where are you lacking? Tag a friend and I hope this helps! strengthguide
Energy, Memes, and Protein: MAXIMIZE YOUR GAINING PHASE
 ARE YOU GETTING THE MOST OUT OF YOUR EFFORTS?
 ARE YOU EATING IN AN ENERGY SURPLUS?
 ARE YOU PROGRESSIVELY OVERLOADING?
 (lf you aren't gaining weight overtime. you won't be
 maximizing muscle growth)
 (lf you aren't tracking your training ensuring
 you are doing more reps/weight overtime, you
 won't be growing much)
 ARE YOU SLEEPING ENOUGH?
 ARE YOU EATING ENOUGH PROTEIN?
 (You need enough protein to fuel muscle growth.
 consume a minimum of 0.8g/lb daily)
 There's research showing a lack of sleep interferes
 with fat loss and muscle growth, sleep 7-9hrs per
 night to ensure your efforts don't go to waste)
 strengthguide
 There is more to consider. But, if you can answer yes to all 4 of these questions:
 you'll be ensuring you are doing 90% of things right to ensure you are growing.
Follow @strengthguide for more great content ・・・ There is more to consider, such as ensuring you are prioritizing multi-joint exercises, lifting in a moderate rep range (6-15) as it’s easier to accumulate volume in this manner (volume = main driver of muscle growth). As well as ensuring you are training each muscle group more than just every 7 days, and ensuring your training makes sense and certain work isn’t sabotoging training volume. Implementing fatigue management strategies (which a lot of people do subconsciously, although with inferior methods) to allow for continued progression etc. But, if you are doing the above 4 things in the graphic; you’ll be ensuring you are doing most things right to ensure you are growing. ___ You can have the most optimal program design, but if it isn’t overloading overtime, it is useless. If you aren’t eating enough calories to grow and-or protein, your efforts will be largely for nothing. If you are doing every single thing right, but you sleep 4 hours a day; you’ll be leaving so much muscle on the table, when it could have been in your body. ___ Supplements are also something to consider. If you are nailing your training andnutrition, as well as sleep; consider using supplements that actually work and are supported in research to help you build muscle and get stronger. Such as creatine, fish oil, and caffeine. ___ Were you able to say yes to all 4 questions? Where are you lacking? Tag a friend and I hope this helps! strengthguide

Follow @strengthguide for more great content ・・・ There is more to consider, such as ensuring you are prioritizing multi-joint exercises, lif...

Ali, Facebook, and Future: NEW: Sen. Feinstein, Rep. Schiff urge Facebook and Twitter to investigate involvement of Russian bots in pushing "Release the Memo" campaign: "If these reports are accurate, we are witnessing an ongoing attack by the Russian government through Kremlin-linked social media actors ㄧ We understand Facebook and Twitter have developed significant expertise in identifying inauthentic and malicious accounts. Further, your forensic investigations into Russian government exploitation of your platforms during the 2016 U.S. election have helped expose to the American public the vast extent of Russia's covert influence efforts. We therefore request that your companies conduct an in-depth forensic examination of this real-time activity on your platforms to determine Congress of the altiteb刍tates Ⅲasl!ington、DC 20515 January 23, 2018 Mark Zuckerberg Chairman and Chief Executive Officer Facebook Inc 1. whether and how many accounts linked to Russian influence operations are involved in this campaign; Hacker Way Menlo Park, CA 94025 See, e.g., Fox News, "Hannity," January 18, 2018, available at http://www.foxnews.com/transcript/2018/01/18/reps-jim-jordan-and-matt-gaetz-on-fisa-abuses.html. Bertrand, supra, note l Ali Breland, "Russian Twitter accounts pushing for release of shocking' surveillance memo," The Hill, Jan. 19, 2018. Id. Mr. Jack Dorsey Chief Executive Officer Twitter, Inc. 1355 Market Street Suite 900 San Francisco, CA 94103 Dear Mr. Dorscy and Mr. Zuckerberg: We seck your companies' urgent assistance. Public reports indicate that Given the urgency of this matter, we ask that you provide a public report to accounts linked to the Russian government are again exploiting Twitter and Facebook platforms in an effort to manipulate public opinion. These recent Russian efforts are intended to influence congressional action and undermine Special Counsel Mueller's investigation, which has already resulted in the indictments of two Trump campaign officials and guilty pleas from two others, who are both now cooperating with prosecutors. It is critically important that the Special Counsel's investigation be allowed to proceed without interference from inside or outside the United States. That is why we seek your assistance in our efforts to counter Russia's continuing efforts to manipulate public opinion and undermine American democracy and the rule of law Congress and the American public by January 26, 2018. In addition, we urge your companies to immediately take necessary steps to expose and deactivate accounts involved in this influence operation that violate your respective user policies. Sincerely Dianne Feinstein United States Senator Adam B. Schiff Member of Congress Specifically, on Thursday, January 18, 2018, the House Permanent Select Committee on Intelligence (HPSCI) Majority voted to allow Members of the U.S. House of Representatives to review a misleading talking points "memo" authored by Republican staff that selectively references and distorts highly classified information. The rushed decision to make this document available to the full Natasha Bertrand, "Russia-linked Twitter accounts are working overtime to help Devin Nunes and Wikileaks," Business Insider, Jan. 19, 2018; Ken Dilanian and Mike Memoli, “Right-wing demand to #ReleaseTheMemo endorsed bv Russian bots. trolls." NBC News. Januarv 19, 2018: Warren Strobel and
Ali, Facebook, and Future: NEW: Sen. Feinstein, Rep. Schiff
 urge Facebook and Twitter
 to investigate involvement of
 Russian bots in pushing "Release
 the Memo" campaign: "If these
 reports are accurate, we are
 witnessing an ongoing attack by
 the Russian government through
 Kremlin-linked social media
 actors
 ㄧ
 We understand Facebook and Twitter have developed significant expertise
 in identifying inauthentic and malicious accounts. Further, your forensic
 investigations into Russian government exploitation of your platforms during the
 2016 U.S. election have helped expose to the American public the vast extent of
 Russia's covert influence efforts. We therefore request that your companies
 conduct an in-depth forensic examination of this real-time activity on your
 platforms to determine
 Congress of the altiteb刍tates
 Ⅲasl!ington、DC 20515
 January 23, 2018
 Mark Zuckerberg
 Chairman and Chief Executive Officer
 Facebook Inc
 1. whether and how many accounts linked to Russian influence operations are
 involved in this campaign;
 Hacker Way
 Menlo Park, CA 94025
 See, e.g., Fox News, "Hannity," January 18, 2018, available at
 http://www.foxnews.com/transcript/2018/01/18/reps-jim-jordan-and-matt-gaetz-on-fisa-abuses.html.
 Bertrand, supra, note l
 Ali Breland, "Russian Twitter accounts pushing for release of shocking' surveillance memo," The Hill,
 Jan. 19, 2018.
 Id.
 Mr. Jack Dorsey
 Chief Executive Officer
 Twitter, Inc.
 1355 Market Street
 Suite 900
 San Francisco, CA 94103
 Dear Mr. Dorscy and Mr. Zuckerberg:
 We seck your companies' urgent assistance. Public reports indicate that
 Given the urgency of this matter, we ask that you provide a public report to
 accounts linked to the Russian government are again exploiting Twitter and
 Facebook platforms in an effort to manipulate public opinion. These recent
 Russian efforts are intended to influence congressional action and undermine
 Special Counsel Mueller's investigation, which has already resulted in the
 indictments of two Trump campaign officials and guilty pleas from two others,
 who are both now cooperating with prosecutors. It is critically important that the
 Special Counsel's investigation be allowed to proceed without interference from
 inside or outside the United States. That is why we seek your assistance in our
 efforts to counter Russia's continuing efforts to manipulate public opinion and
 undermine American democracy and the rule of law
 Congress and the American public by January 26, 2018. In addition, we urge your
 companies to immediately take necessary steps to expose and deactivate accounts
 involved in this influence operation that violate your respective user policies.
 Sincerely
 Dianne Feinstein
 United States Senator
 Adam B. Schiff
 Member of Congress
 Specifically, on Thursday, January 18, 2018, the House Permanent Select
 Committee on Intelligence (HPSCI) Majority voted to allow Members of the U.S.
 House of Representatives to review a misleading talking points "memo" authored
 by Republican staff that selectively references and distorts highly classified
 information. The rushed decision to make this document available to the full
 Natasha Bertrand, "Russia-linked Twitter accounts are working overtime to help Devin Nunes and
 Wikileaks," Business Insider, Jan. 19, 2018; Ken Dilanian and Mike Memoli, “Right-wing demand to
 #ReleaseTheMemo endorsed bv Russian bots. trolls." NBC News. Januarv 19, 2018: Warren Strobel and
Crazy, Lol, and Memes: LOW VS MODERATE REPS THE SCIENCE AND PRACTICAL APPLICATION @strengthguide 7 SETS OF 3 3 SETS OF 10 Greater increases in 1 RM strength. e No significant differences were noted in muscle thickness between groups e More time consuming, higher injury risk (lots of heavy sets). No significant differences were noted in muscle thickness between groups. e Less time consuming, less injury risk. Could easily perform another set or 2 for even more volume. Key Points: When training at high intensity, volume accumulation should not be the goal; rather. moving heavy weight with good technique. Key Points: When training at a moderate intensity, one can reach their volume requirements to maximize muscle mass much sooner and with less injury risk. Training with moderate intensity is a more practical way to accumulate volume. Volume load equated (sets x reps x load) A study done in 2014 compared 7 sets of 3 vs 3 sets of 10 over 8 weeks, and found that with volume matched, hypertrophy outcomes were the same. The main difference was that there were greater 1RM strength increases in the 3-rep group. Follow @strengthguide for more great content ・・・ The reason we hear the 8-12 rep range is ideal for hypertrophy is because it's a good range to aim for when you want to accumulate volume in a short period of time, while still lifting moderately heavy loads. Too high of a rep range and it takes longer to complete each set, is uncomfortable, and simply impractical. Too low of a rep range, and now you’re entering the strength zone, which is great, but it isn’t a practical way to accumulate volume either. ___ I don't know about you guys but 3 sets of 10 on squats isn't going to take me very long. Where as 7 sets of 3 with heavy weight, is going to take me a while lol (longer rest times required and over double the sets). Plus, doing that all the time and there is a higher risk of injury and fatigue. ___ So, the general recommendation is to undulate your rep ranges within the week. A good way to program this for somebody who squats twice a week would be a low rep-high load day and a higher rep-moderate load day. One day more focused on moving heavier weight and one day focused on volume accumulation. For example, a day where you do 4-6 reps and a day where you do 8-12 reps. ___ Don’t go too crazy with your rep undulations. We need high weekly volumes to maximize hypertrophy and high average intensities to maximize strength. So having a day where you do heavy triples and a day where you do high rep pump work won’t work as well as you think. It comes down to your main goal at the time; strength, hypertrophy, both? Endurance, power? etc. Tag a friend who might like this! strengthguide __ https:-www.ncbi.nlm.nih.gov-m-pubmed-24714538-
Crazy, Lol, and Memes: LOW VS MODERATE REPS
 THE SCIENCE AND PRACTICAL APPLICATION
 @strengthguide
 7 SETS OF 3
 3 SETS OF 10
 Greater increases in 1 RM
 strength.
 e No significant differences
 were noted in muscle thickness
 between groups
 e More time consuming, higher
 injury risk (lots of heavy sets).
 No significant differences
 were noted in muscle thickness
 between groups.
 e Less time consuming, less
 injury risk.
 Could easily perform another
 set or 2 for even more volume.
 Key Points: When training at high
 intensity, volume accumulation
 should not be the goal; rather.
 moving heavy weight with good
 technique.
 Key Points: When training at a moderate
 intensity, one can reach their volume
 requirements to maximize muscle mass
 much sooner and with less injury risk.
 Training with moderate intensity is a
 more practical way to accumulate
 volume.
 Volume load equated (sets x reps x load)
 A study done in 2014 compared 7 sets of 3 vs 3 sets of 10 over 8 weeks, and
 found that with volume matched, hypertrophy outcomes were the same. The main
 difference was that there were greater 1RM strength increases in the 3-rep group.
Follow @strengthguide for more great content ・・・ The reason we hear the 8-12 rep range is ideal for hypertrophy is because it's a good range to aim for when you want to accumulate volume in a short period of time, while still lifting moderately heavy loads. Too high of a rep range and it takes longer to complete each set, is uncomfortable, and simply impractical. Too low of a rep range, and now you’re entering the strength zone, which is great, but it isn’t a practical way to accumulate volume either. ___ I don't know about you guys but 3 sets of 10 on squats isn't going to take me very long. Where as 7 sets of 3 with heavy weight, is going to take me a while lol (longer rest times required and over double the sets). Plus, doing that all the time and there is a higher risk of injury and fatigue. ___ So, the general recommendation is to undulate your rep ranges within the week. A good way to program this for somebody who squats twice a week would be a low rep-high load day and a higher rep-moderate load day. One day more focused on moving heavier weight and one day focused on volume accumulation. For example, a day where you do 4-6 reps and a day where you do 8-12 reps. ___ Don’t go too crazy with your rep undulations. We need high weekly volumes to maximize hypertrophy and high average intensities to maximize strength. So having a day where you do heavy triples and a day where you do high rep pump work won’t work as well as you think. It comes down to your main goal at the time; strength, hypertrophy, both? Endurance, power? etc. Tag a friend who might like this! strengthguide __ https:-www.ncbi.nlm.nih.gov-m-pubmed-24714538-

Follow @strengthguide for more great content ・・・ The reason we hear the 8-12 rep range is ideal for hypertrophy is because it's a good range...

Being Alone, Apparently, and God: 00 times you cockblocked yourself Anonymous 08/30/12(Thu)06:15 No.14423645 Ok /fit/ I just did one of the most embarrassing, ball blue-ening things of my life. Seriously I cannot sleep because of the shame. This occurred nine hours ago ITT: TIMES YOU 8/1 cardio bunny who I bumped into last week, I used to hang around with her brother ages ago, we were in a queue together COCKBLOCKED >We got talking about fitness as I recall she was quite sporty, I mention my gym is rubbish and she says I should check hers out, guest pass and shiz YOURSELF > I jump at chance, both for gym and possible bone > We go, I do chest/tri's she goes treadmill then crosstrainer then a few reps on the crunch machine for some reason > She asks what am I doing after this, I say might watch a movie, I've got a pirated copy of Avengers l've been meaning to watch. > She says she has wanted to see that, I maintain my spaghetti and ask her to come, she accepts. cont. Anonymous 08/30/12(Thu)06:15 No.14423651 > Go to mine, I crack open my cheapest wine, we are watching the movie and talking a bit. > She is apparently a bit of a lightweight and wine goes straight to her head, we get talking about sex. > Oh god just typing this hurts > She mentions her ex never went down on her. I say something along the lines of "what an idiot" > She goes in for kiss, we kiss for about 5 seconds > She pulls away, then I for reasons unknown need to fill a non-existent void... > "you know, I could give you the old lickaroo" > the old lickaroo > I said it jokey and cheeky but there was no way that didn't sound weird, fuck I may have sort of winked a bit, oh god > She looks at me like I am a shoe sniffer and pulls away and said "err yeah just gonna go toilet" > This occurred roughly around when Hulk is smashing up the plane > She returns and I put my hand on her knee in an attempt to salvage > We make awkward small talk for what feels like an eternity, man this is a long film s when Hulk punches Thor I remove my hand from her > Eons pass and the film finally ends. I walk her to my door and go for a hug, she effectively pats me on the shoulder > I am too ashamed to even masturbate, and just lie in bed alone > the old lickaroo Share with me your shame /fit, my misery needs company >> □ Anonymous 08/30/12(Thu)07:08 No.14423996 File: 1346324926 (10 KB, 296x299, 1315313990775.jpg) get a girl back to my place >get to talking about sex >tell I could giver her the old likaroo and winked at her >hear her vagina shut down with the windows 98 closing sound
Being Alone, Apparently, and God: 00 times you cockblocked yourself Anonymous 08/30/12(Thu)06:15 No.14423645
 Ok /fit/ I just did one of the most embarrassing, ball blue-ening things of my life. Seriously I cannot sleep because of the shame. This occurred nine hours ago
 ITT: TIMES YOU 8/1 cardio bunny who I bumped into last week, I used to hang around with her brother ages ago, we were in a queue together
 COCKBLOCKED >We got talking about fitness as I recall she was quite sporty, I mention my gym is rubbish and she says I should check hers out, guest pass and shiz
 YOURSELF
 > I jump at chance, both for gym and possible bone
 > We go, I do chest/tri's she goes treadmill then crosstrainer then a few reps on the crunch machine for some reason
 > She asks what am I doing after this, I say might watch a movie, I've got a pirated copy of Avengers l've been meaning to watch.
 > She says she has wanted to see that, I maintain my spaghetti and ask her to come, she accepts. cont.
 Anonymous 08/30/12(Thu)06:15 No.14423651
 > Go to mine, I crack open my cheapest wine, we are watching the movie and talking a bit.
 > She is apparently a bit of a lightweight and wine goes straight to her head, we get talking about sex.
 > Oh god just typing this hurts
 > She mentions her ex never went down on her. I say something along the lines of "what an idiot"
 > She goes in for kiss, we kiss for about 5 seconds
 > She pulls away, then I for reasons unknown need to fill a non-existent void...
 > "you know, I could give you the old lickaroo"
 > the old lickaroo
 > I said it jokey and cheeky but there was no way that didn't sound weird, fuck I may have sort of winked a bit, oh god
 > She looks at me like I am a shoe sniffer and pulls away and said "err yeah just gonna go toilet"
 > This occurred roughly around when Hulk is smashing up the plane
 > She returns and I put my hand on her knee in an attempt to salvage
 > We make awkward small talk for what feels like an eternity, man this is a long film
 s when Hulk punches Thor I remove my hand from her
 > Eons pass and the film finally ends. I walk her to my door and go for a hug, she effectively pats me on the shoulder
 > I am too ashamed to even masturbate, and just lie in bed alone
 > the old lickaroo
 Share with me your shame /fit, my misery needs company
 >> □ Anonymous 08/30/12(Thu)07:08 No.14423996
 File: 1346324926
 (10 KB, 296x299, 1315313990775.jpg)
 get a girl back to my place
 >get to talking about sex
 >tell I could giver her the old likaroo and
 winked at her
 >hear her vagina shut down with the
 windows 98 closing sound
Back to Back, Fashion, and Memes: REST PERIODS OPTIMAL REST TIME FOR MAXIMUM GAINS 1 MINUTE REST 3 MINUTE REST ·Superior for strength . An option if short on time Superior for hypertrophy Good for isolation exercises For warm ups For de-load workouts For super sets e Allows more total volume (reps/load) Maybe more time required on tough sessions More suited for multi-joint exercises @strengthguide The harder the intensity of effort (how close to failure you are), higher the training intensity (how heavy are you lifting), and the type of exercise will all decide how long it takes for you to recover enough between sets. Follow @strengthguide for more great content ..... Longer rest (2.5-3min) periods elicit greater gains in muscle and strength [1,2] compared to short rest periods (1min). This isn’t surprising, since we know that progressive overload and volume are key for hypertrophy, why would we shorten the rest periods to the point where it forces weight reductions and-or loss of reps performed? ___ Just rest until you feel ready and recovered enough to perform the next set. Sometimes this can mean 90 seconds or 8 minutes; depending on the exercise, intensity (%1RM), and intensity of effort. For example, a set of 8 on squats at a 7 RPE (3 left in the tank) is likely going to require less rest than a set of 4 on squats at 9 RPE (1 left in the tank), because you are training at a heavier % of your 1RM, and you are closer to failure. ___ If you are short on time, you have to work with what you got. So if you only have 60 minutes to train today where as you normally have 90 minutes; It would behoove you to shorten your rest periods so that you can get all the work in for that day, even if it means you have to lighten the weight a bit. This would be better than not finishing your workout because you took the “optimal” rest times and had to leave before you were actually done. Unless of course you are going to come in on another day and finish off the remaining work, all about context. ___ You can also use APS (antagonist paired sets), where you train opposing muscle groups in a back to back fashion. For example, biceps paired with triceps, or a press paired with a row etc. This has been shown is research to not hinder performance, and it saves you time [3] ___ As you can see there is no right or wrong, but there are more optimal approaches. It all mostly comes down to the exercise, as I think we’d all agree that we need more rest for a set of deadlifts than we do for a set of curls. That’s all I got today, let me know if this helps and if it does; please tag a friend and share the 🧠 gains! strengthguide ___ https:-www.ncbi.nlm.nih.gov-pubmed-19077743 https:-www.ncbi.nlm.nih.gov-pubmed-26605807 https:-www.ncbi.nlm.nih.gov-pubmed-20847705
Back to Back, Fashion, and Memes: REST PERIODS
 OPTIMAL REST TIME FOR MAXIMUM GAINS
 1 MINUTE REST
 3 MINUTE REST
 ·Superior for strength
 . An option if short on time
 Superior for hypertrophy
 Good for isolation exercises
 For warm ups
 For de-load workouts
 For super sets
 e Allows more total volume
 (reps/load)
 Maybe more time required on
 tough sessions
 More suited for multi-joint
 exercises
 @strengthguide
 The harder the intensity of effort (how close to failure you
 are), higher the training intensity (how heavy are you
 lifting), and the type of exercise will all decide how long it
 takes for you to recover enough between sets.
Follow @strengthguide for more great content ..... Longer rest (2.5-3min) periods elicit greater gains in muscle and strength [1,2] compared to short rest periods (1min). This isn’t surprising, since we know that progressive overload and volume are key for hypertrophy, why would we shorten the rest periods to the point where it forces weight reductions and-or loss of reps performed? ___ Just rest until you feel ready and recovered enough to perform the next set. Sometimes this can mean 90 seconds or 8 minutes; depending on the exercise, intensity (%1RM), and intensity of effort. For example, a set of 8 on squats at a 7 RPE (3 left in the tank) is likely going to require less rest than a set of 4 on squats at 9 RPE (1 left in the tank), because you are training at a heavier % of your 1RM, and you are closer to failure. ___ If you are short on time, you have to work with what you got. So if you only have 60 minutes to train today where as you normally have 90 minutes; It would behoove you to shorten your rest periods so that you can get all the work in for that day, even if it means you have to lighten the weight a bit. This would be better than not finishing your workout because you took the “optimal” rest times and had to leave before you were actually done. Unless of course you are going to come in on another day and finish off the remaining work, all about context. ___ You can also use APS (antagonist paired sets), where you train opposing muscle groups in a back to back fashion. For example, biceps paired with triceps, or a press paired with a row etc. This has been shown is research to not hinder performance, and it saves you time [3] ___ As you can see there is no right or wrong, but there are more optimal approaches. It all mostly comes down to the exercise, as I think we’d all agree that we need more rest for a set of deadlifts than we do for a set of curls. That’s all I got today, let me know if this helps and if it does; please tag a friend and share the 🧠 gains! strengthguide ___ https:-www.ncbi.nlm.nih.gov-pubmed-19077743 https:-www.ncbi.nlm.nih.gov-pubmed-26605807 https:-www.ncbi.nlm.nih.gov-pubmed-20847705

Follow @strengthguide for more great content ..... Longer rest (2.5-3min) periods elicit greater gains in muscle and strength [1,2] compared...