144: Stop Wasting Time Between Sets | The Truth About Rest Periods

Are you getting the most out of your workouts, or are you leaving progress on the table? In this episode of The Jason Khalipa Podcast, The Home Team—Jason Khalipa, Gabe Yanez, Dennis Marshall, and Matt DellaValle—breaks down the truth about rest periods and how they impact your performance, recovery, and results. Rest periods aren’t just filler time; they’re an integral part of optimizing your fitness. If you’ve been skipping rest or shortening it without understanding the trade-offs, it’s time to rethink your approach.

Discover why longer rest periods allow for heavier lifting and better recovery without wasting your time or hindering results. Learn how shorter intervals can build mental toughness but might limit your ability to maintain output in later sets. And hear how rest strategies change depending on whether you’re training for strength, endurance, or muscle growth. If you’ve ever wondered how to balance intensity and recovery, this is your guide.

We also dive into the role CrossFit has played in challenging traditional recovery norms. Its focus on pushing limits with shorter rest periods is a sharp contrast to conventional lifting, sparking a fresh look at how we approach recovery in today’s fitness culture. From discussing optimal rest for achieving your goals to experimenting with recovery strategies for conditioning, strength, and hypertrophy, this conversation is as practical as it gets.

In a world where gym efficiency matters, small adjustments like rest periods can bring huge results. Join us as we unpack the science, strategy, and principles that can elevate your training. Whether you’re looking to build muscle, improve endurance, or simply make your workouts more effective, this episode has everything you need to know.

Rest smarter, train harder, and make every session count. Let’s dive in with The Home Team!

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CHAPTERS:

00:00 - Intro

00:13 - Interval Training: 2-min, 1-min, 30-sec

05:59 - Rest Requirements: Flex Track Stimulus

09:56 - Importance of Rest Periods

13:33 - Rest Periods and Training Goals

17:23 - Rest Periods and Training Goals

20:10 - CrossFit’s Influence on Fitness Industry

24:37 - CrossFit Athleticism Controversy

27:13 - Lateral Movement in CrossFit

31:25 - High-Level Athletes and CrossFit

34:20 - Daily Training Regimens

35:35 - Transition to Train Hard Daily Program

38:10 - Exercise Tier Lists Explained

43:18 - Over-Scienceing Fitness Concepts

46:18 - Mastering the Basics in Training

49:56 - Max Reps for Curls

53:23 - Introduction of New App