How long should you rest between sets to maximize muscle growth? And how does this vary based on exercise type, training intensity, and fitness level?

In this episode, I welcome back Brad Schoenfeld, PhD, an internationally renowned fitness expert, author, educator, lecturer, and researcher, who’s published over 300 peer-reviewed research articles on exercise science and sports nutrition.

We discuss the importance of rest intervals for muscle and strength gain, with Brad offering practical, evidence-based tips for lifters of all levels.

In this interview, you’ll learn . . .

• The ideal rest period length for muscle growth and performance

• Differences in rest requirements for trained vs. untrained individuals

• The impact of training to failure on rest needs

• How to auto-regulate rest periods for effective workouts

• The advantages of short rest periods

And more . . .

So, if you'd like to optimize your gains and understand how rest impacts your training, click play and join the conversation.

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Timestamps:

(00:00) Intro

(05:13) New Meta Analysis on Hypertrophy

(10:20) Untrained vs. Trained Insights

(11:30) Training to Failure Effects

(12:06) Reps & Hypertrophy Importance

(13:57) Individual Training Prescriptions

(17:05) Indicators for Next Set Readiness

(18:43) Pairing Sets Strategy

(21:38) Programming Supersets

(23:30) Best Exercises for Supersets

(30:34) Thoughts on Pre-Exhaustion

(36:53) How to Try Pre-Exhaustion

(45:09) Short Rest & Hypertrophy

(50:52) Shortening Rest in Training Blocks

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Mentioned on the Show:

Brad Schoenfeld Instagram

Brad Schoenfeld X

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