Best Rest Times Between Sets for Hypertrophy

Lindsay discusses the best rest times between sets for hypertrophy and shares her thoughts on mindful eating during vacation. She also talks about the differences between hypertrophy and strength training, and provides insights on how different rest times can affect muscle growth and strength gains.

ANNOUNCING!! - BeStrong - my inner circle community launched on November 18th ! you now have access~!! Join HERE

Membership gives you access to….

• Courses :
  • Learn Step Away from Tracking and Mindfully Eat
  • How to set up a Fat Loss plan
  • Setting up your Muscle building phase.
• Community & Support with specific groups that share you same goals
• $500 worth in give aways monthly
• Monthly Themes and Challenges to increase your learning and help you BECOME the person you want to be.
  • December - Fitness Flexibility - How to Stay Present with family and Your fitness Goals
  • January - Becoming the master of protein
• Weekly Lives
• Recipes
• Upload videos of exercises for form reviews done by me!

Studies referred to

• https://pubmed.ncbi.nlm.nih.gov/16095405/
• https://pubmed.ncbi.nlm.nih.gov/19077743/
• https://journals.lww.com/nsca-jscr/fulltext/2014/10000/effects_of_different_volume_equated_resistance.27.aspx
• https://onlinelibrary.wiley.com/doi/abs/10.1111/cpf.12409

Creators and Guests

Host

Lindsay

Wife and mother of three. I have a deep passion for learning and teaching. I also really love lifting weights and fitness.

What is LiftingLindsay's More Than Fitness?

Dive into the joy of fitness with Lindsay and other guests exploring how it goes well and beyond the gym floor, the number on the scale, the size of your waist or the calories you're counting.

Lindsay: Guys, welcome, welcome
to the Lifting Lindsay podcast.

I am excited.

Last week we had Thanksgiving.

It was awesome.

Um, we decided as a family, we were
going to go eat Thanksgiving dinner

where the, the pilgrims originally did.

So it was so much fun going to Boston,
spending a few days there, hanging out

with the fam, um, mindfully eating.

Mind you using all of the techniques that
I, that I teach, in my mindful eating

course, I just, I used all of those.

My husband used them as well.

It's so much fun to vacation.

To loosen up around nutrition.

And when I say loosen up, let me explain
that a little bit because I don't just

go off the rails and start binging.

So a lot of times people have this problem
with all or nothing mindsets, right?

They're like, oh Vacation and all
of a sudden just this this switch

turns off like or on I guess I
should say and they're like, okay I

need to eat everything because it's
vacation right and that that's not

true I think just being aware that
you do that is really important.

Once you become aware, you can
just walk yourself through it.

No, that's a story I used to tell myself.

That's not who I am anymore.

You can actually create a new identity,
but it takes time and it takes work

and it takes a lot of thought and
pausing and rewiring the brain.

So a lot of times people will
say, well, this is just who I am.

It's how I am.

And that's not true.

This is who you have
been conditioned to be.

And you're now becoming aware of it,
and you're choosing to remain that way.

But we now know that the
brain doesn't work that way.

It's not confined to
just this is who you are.

This is, um, the person that you are.

You were just born this way.

Now you may be born with some
natural tendencies leaning

towards one way or another.

But we now know that neuroplasticity is
real and that we can truly change the

wiring in our brains to think and act and
believe and behave in new ways, in ways

that serve us, versus, you know, hurt us.

So it's interesting because teaching
the mindful eating course and showing

how, look, when you go on vacation,
use these principles so that you

can eat till satisfied, but not
stuffed, just eat till satisfied.

and then I also teach just staying within
a certain range of hunger and fullness.

And the dangers of allowing yourself to
get too hungry or too full, and how to

appropriately gauge these things anyways.

So those are things that
I teach in that course.

And it's interesting, my husband,
for those of you who follow him on

Instagram, he talks about this a lot.

But he, is kind of like a recovering
binge and emotional eater.

And it has been really amazing
to watch him learn how to be

more mindful with his food.

To not, uh, fall into the
usual emotional traps.

And so now, you know, we went on a cruise
this year and he used, and I used all of

the mindful eating practices and neither
one of us gained weight on that cruise.

Which is mind blowing really.

And then even this, this past week when
we got back from Thanksgiving and mind

you Thanksgiving dinner there, I actually,
it was pretty easy not to overeat.

It was pretty easy to mindfully eat
because we were having Thanksgiving

dinner, um, at Plymouth plantation.

So.

You just kind of got your, your serving,
you got your bread, your, you know, it

was actually the same meal that Harvard
first had when Abraham Lincoln, made

Thanksgiving an official national holiday.

And he actually wrote out the meal
that everybody was supposed to eat.

And it was funny because the guy who
was over it was telling us, this is

actually Harvard's, like, when they
got that letter, they, they made this

meal and this is what you're eating.

So we have been eating it forever,
um, since Lincoln, um, near here.

It was pretty easy because I didn't have,
you know, my, Grandma's cheesecake that

I look forward to, or a 24 hour salad.

Um, that's a huge one for my family
and it is so yummy, but this is

like, it's, it's fruit that is
dripping with melted marshmallows.

I mean, it is like.

It's amazing.

So yummy.

So all of these nostalgic
foods weren't there.

So it was actually pretty easy for me.

And I couldn't really get
seconds of anything because

you just got what you got.

So with that being said, it was
really easy for me to just eat

mindfully, enjoy it, and be done.

Now in the past, when I'm
home, it's very normal for me

as a, you know, fitness coach who
deals with a lot of clients, I

always would enjoy Thanksgiving and
the next day I would weigh myself

because I wanted to show people, look.

The scale goes up and you don't
have to be so scared of it.

This is just going to happen.

And guess what?

I'm going to go back to my normal foods.

I'm going to go back to my lifestyle.

Well, that lifestyle of working
out and stuff, it never stopped.

I'll go back and it comes down.

And sure enough, within a week,
I'm back to where I was the

day before Thanksgiving, right?

So I really like showing that.

So that is something
that naturally happens.

It didn't happen this time.

I couldn't have seconds in
all of that jazz, right?

But it was pretty cool coming back from a
week of eating out for every single meal.

I kid you not.

I was so sick of it.

I just wanted my regular yummy
protein packed foods over again.

Like I just, I wanted them so badly,
but a week of just mindfully eating

out at restaurants, having it out of
my control, the exact protein portions

and all of that, all of that's out
of my control, but I was focusing

just on mindfully eating and it was
awesome how me and Alex came back.

Neither one of us gained any weight on
that vacation, just using these mindful

eating practices, and just relaxing,
enjoying the time with our family.

I think it was a six day trip.

We each worked out once.

So that was it.

Um, because we were going, going,
going, seeing all of the sites in

Boston, seeing the sites at Plymouth,
we only had access to a gym one day.

It didn't matter.

It was like, it wasn't a big deal.

It wasn't a big deal.

So it was just such a
wonderful time though.

And I just kind of wanted to
lay out like, this is the life

that you can have and enjoy.

This is it.

me and Alex had some good
conversations when we were there.

Like, yeah, we're not

um, getting as much protein as
you know, we, we normally get

or normally would like to get.

And if you are somebody who really,
really wants to optimize body

composition, maximize how much muscle
you can put on, you're going for

this very, very fit strategic look,
then living this way all the time.

No, you need to be getting
more protein in, right?

But for a week vacation,
that's you're fine.

But a lot of people are not
trying to optimize to that level.

A lot of people enjoy
lifting, enjoy fitness.

But they also don't want to be tied to
the scale and you can have that and still

have great health and fitness and still
maintain the body composition that you

would like, you know, and, and that's
what's so important about learning

mindful eating tactics is we do need
to make sure that we are appropriately

lining up your goals and desires with.

Um, what, um, we're willing and
wanting to put towards them day to day.

It's really important that we line
those things up really well so

that our, um, frustration comes
because of unmet expectations.

So when we line those things up, we line
up our expectations really, really well.

So we really enjoyed our vacation.

With all of that being said,
you can get that mindful eating

course on my Be Strong community.

I'll put a link in the show notes, but
let's get to why you're really here.

And that is to learn about rest times.

When you, you scroll on Instagram,
what's the optimal rest time for

hypertrophy and for strength.

You are going to get a lot of
people saying different things.

So some people are like, you have
to rest minimum two minutes in

between every single set, period.

Some people are saying no for hypertrophy,
it's, anywhere between 45 and 90 seconds.

That's optimal, that's what you want.

And so it's important to
question, well, what is right?

Right?

Like who's, who's not, who's
right, but what is right.

So before we jump into this, I
do want to share something that I

think is important to understand:
Hypertrophy and strength are different.

With hypertrophy can come
strength, but with strength

doesn't always come hypertrophy.

So what are the differences?

Hypertrophy is muscle growth.

It is the expansion of either the size
of the muscle cell, like sarcoplasmic

type of hypertrophy, or, more of
like a myofibular, which is going

to be like new contractile tissue.

The muscle getting bigger when, when
women are like, Oh, I really want to

build my delts or biceps or whatever
they're when they say they're,

they're really want to build it.

I want to see it.

That's hypertrophy.

Strength is how much weight can you move?

That's it.

So the training between the
two are actually different.

Not entirely though.

I mean, you can have a good muscle
and strength training program.

In fact, in my app, I do have a
group called muscle and strength.

And the rest times for that

are going to actually pair up for what
works best for muscle and strength.

When you're reading the literature,
when you're reading studies,

they will oftentimes say We saw
this work really well for muscle.

It didn't impact strength.

So when you're reading
those, it is important.

I just kind of want you guys to know that,
that depending on your goal, of muscle

or strength or muscle and strength,
the rest times will, um, determine

what direction you're going for that.

Okay?

Now, when you look through social
media, you will, like I said, get

a lot of people saying, well, rest
times, look at this one study.

This one study showed that when
comparing three minutes to one minute,

that there was more hypertrophy with
the three minute, uh, rest period group.

So therefore three minutes, or I think
two and a half, I believe it was, that

is the one that you need to follow.

But we have, and I'm kind of looking
through about seven, I believe seven,

um, studies on this, and I'm going
to link them all in the show notes,

so if you want to nerd out,
by all means, go ahead.

We actually have a lot of studies now
looking over this, and I'm excited for

them to continue to do a few more studies
on this so we can get a better idea,

but from actually from what we have,
whenever the study makes sure that work is

equated, we're getting a different answer.

So let me explain it this way before
I tell you what the answer is.

When you have longer rest
periods, Think about it.

When you allow yourself, if you're
doing a leg press, or if you're doing

a squat, and if you give yourself three
minute rests, can you do more weight

than if you're just giving yourself
a one minute rest or a 45 second?

Yes, you can do far more
weight the longer you rest.

Now, obviously there's a
point of diminishing returns.

Don't sit there for like 15 minutes.

People would hate you too.

It's like, get on with it.

We don't got time for that.

Right.

so don't be like reading books in
between, but this is why power lifters

are like making sandwiches between sets.

Uh, for those of you who
follow, um, biceps after babies,

Amber was telling me one time.

Um, she was doing a lot of power lifting
training at the time, she was telling

me like, Oh yeah, in between sets, I'm
like up making sandwiches for my kids.

So whenever I think of power lifters,
I always think of Amber just going

down doing her three reps and then
going up and making like a sandwich.

So So that's why I say that usually
power lifters, they're going to

be doing something more along the
lines of like seven sets of three

reps with three plus minutes.

I mean, and it can, some, sometimes
people will do like five or so with power

lifting because the longer you rest, the
stronger you will feel during that lift.

So more rest equals
more weight on the bar.

Less rest is going to lower
the weight on the bar.

So are you beginning to see what happens.

When the work load was equated?

In the studies that did it, when
they would make sure that the work

at the end of, by the end of the
day was the same, meaning maybe the

low rest group just did another set.

That's typically what they did
to kind of equate the work.

Then the growth was about the same.

So when the work wasn't equated, then the
higher rest period, of two and a half,

three up, then they had more hypertrophy
and, um, typically had a little bit better

leaning towards better strength gains too.

So this is why it's really
important that when we're getting

information, it's not just one study.

Well, this one study said this, so
that's, you know, so that's why we

rest for two and a half minutes.

They saw in 2009 greater muscle
growth in the strength training

program with the two and a half minute
rest period than the same program

performed with one minute rest period.

But it was the same program.

They weren't given another set.

So the workload was actually
greater in the longer.

rest group.

Do you see what we're seeing here?

So in 2005, when the work was equated,
it didn't matter if it was five minute

rest or two minute rest, they actually
had about the same muscle growth.

Later on, we saw that again in 2014,
they compared two work matched programs.

It's important to understand.

One was kind of like a power
lifting type of program, um, where

it was like seven sets of three
reps with three minutes rest.

And the other one was what you
would consider more of a traditional

hypertrophy, where it was more
of like three sets to 10, you

know, three sets of 10 reps.

It's kind of usually what you find
with hypertrophy three to four sets,

um, 10 to 15 reps kind of thing.

And they were given a minute
and a half, uh, rest period.

They had about the same muscle growth.

So we are seeing, and um, that,
and there was another one too, um,

I believe in 2000, was that 2016?

This one was interesting because
this one was comparing three

minute rest to 30 second rest.

Oh my goodness.

Have you ever done 30 second rest before?

Usually that's more metabolic based.

This is what is how I refer to it.

It's more metabolic.

This is pump work.

This is feeling the burn
with these low rest periods.

This can be a fun, a lot of people,
especially women really lean and

love this type of work as long as
the, the work is equated once again.

They found that the short was just
as, as effective for muscle growth

as the resting for three minutes.

Now the short group did experience,
uh, like I said, more muscle

swelling, um, and they did also
get, uh, growth hormone production,

and increase in that post workout.

So what they pretty much did
was an AMPK type of training.

So we are seeing that as long as the
work is equated, that short rest period,

long rest period, you're going to get
about the same amount of hypertrophy.

Now, the longer rest periods, though, do
tend to lead to greater strength gains.

So, how do you take all of this
information that I just barely shared?

So, does it just not matter,
rest periods, at all?

No, it still matters.

It does actually still matter, but it
matters on the context and the individual.

And I also have my own
opinions about this as well.

I think that when people have been
training too long, the same exact way, a

lot of times we can, um, have them shift
training methods and, uh, where they maybe

had plateaued before they shift and now
they start seeing muscle growth again.

But, but you have to be careful though.

With this idea of, Oh, okay, well,
I'm just going to go in and I'm going

to, you know, do 30 second rest.

Well, then you're going
to be doing way more sets.

Does that make sense?

Because if you can move, think about the
work that you can do, you know, three

sets with three minute rest period,
you're going to be moving way more weight.

If you're only resting 30 seconds, that
is going to greatly diminish your load.

Now, this can be good for people
who have injuries and are coming

back from an injury and they are
scared to go really, really heavy.

You don't have to, you can come back,
you can do, you know, lower rest periods.

Doesn't mean that you would do necessarily
do like an AMPK type of incomplete rest

method, like a 30, but you could do like
a 45 to 90 second rest, um, or even 60

probably actually is what I would tell
you and the load would come down, but

as long as you make sure that you are
working towards failure and staying

within, you know, a three to zero.

You know, the last, uh, three reps in
reserve and the last set take to failure

with those lighter loads that are
safer for you in your situation, then

you can still see some great progress.

So that really can help with your goals.

Especially like, you know, post surgery
or injury or something like that.

So we can see some growth there.

But if your goals are strength, then
30 seconds is going to kill that goal.

And let me just speak on this subject
for a little bit because hypertrophy in

and of itself takes a really long time.

I was just barely.

You know, telling my friend, I
just like want to get on gear

because this is taking too long.

I have all these goals, like tell me
where you got your goods because this is

just taking so long and she's so funny.

She's just like talking
me off this cliff, right?

I think anybody who's trained for
a long time is just like, just.

shoot me up.

I just want the, the, the gains anyways.

but it takes a really, really long
time to really see muscle growth

past your newbie gains, past
those first, you know, few years.

And so if you can have a strength goal,
it can really keep you on the path.

So when you can link strength
and hypertrophy together, I

actually find it very powerful.

Because you're not going to go
into the gym every day and see a

new muscle fiber pop up, right?

But you can go into the gym and
every few weeks, like hit it.

I mean, not every few weeks, but at least,
you know, squeeze out one more rep or

get a little bit more weight on the bar.

Or there's, there's just, when you bring
in strength to your hypertrophy goals.

I feel like it can help set you
up for showing up every single

day, because otherwise it just, it's
so long, it takes forever to grow.

So I really like encouraging individuals
to lean more towards incorporating

those strength goals and not just
always being okay, you know, with the

incomplete rest method type of training.

We have to be careful assuming
that we can just do 30 second rest

and that we're always just going
to be seeing, um, hypertrophy.

Because a lot of times what people
do is they get addicted to that

pump and the pump comes and it
goes within, you know, a day.

Or a few, not even a
day, a few hours, right?

And you get addicted to it, and
so you constantly are going in

and trying to get that pump.

But the volume of work has to match
what the longer rest periods are doing.

And a lot of times, what people
end up realizing is that it's not.

So the low rest periods...

are not working towards
getting them more hypertrophy.

So I would say if you tend to lean
towards low, then maybe your next

training phase, you actually switch it
up and get longer rest periods, really

try to push and increase the volume
of work that you're doing during your

training phases, obviously while still
being able to, uh, recover really well.

But testing that out and a lot of
times what happens is I'll see women

come to me frustrated doing too low
of rest periods all the time, not

really getting the same volume of work
that they could or should be doing.

And we shift them over to a little
bit longer rest periods, they're now

really pushing strength and they start
seeing muscle growth again, right?

So I think the, the main thing
is it is, it is really hard

to kind of equate the work.

And so when we end up doing the really,
really low weights, it can end up being

less volume of work that's
needed over time to maximize.

I think that's kind of what's
detrimental in the end.

Now, I want to talk about one other thing.

What about, people just kind of self
regulating, kind of feeling it out.

when you feel like you have rested
enough, then go at it again.

I think that that works really
well for my male clients and more

of my well trained female clients.

I don't think that it works very well
for newbie lifters because they have

a lot harder time gauging recovery
between sets and so what they end

up doing is they end up not resting
enough they can't even like wait 30

seconds and they're back at it again.

So that's one thing that I've noticed
is with less trained individuals,

they have a harder time gauging
whether they're fully recovered.

So if you can't do another set
showing up in relatively the

same intensity as the last.

Because with shorter rest periods,
what's going to happen is the intensity

is going to, um, you're going to
hit that fatigue wall a lot faster.

And a lot of times it prevents you
from hitting the required reps that you

want to for the load and the work that
you want to do during your training.

So, do you see why I keep saying don't
get suckered into this really, really

low, but I do want you to see that there
is far more flexibility than what a lot

of people are saying, but I do find merit
in what's being said because I do find

that some people need to be instructed,
especially newbies on, do you know what?

You just did a squat with really
heavy loads because you're

trying to push your strength.

Give yourself two to three minutes.

And depending on the individual,
you know, it could be three to four,

depending on how well they're recovering.

Um, in between those sets, um,
women tend to do, I believe,

especially with lower body,

that they recover faster in
between sets than men do.

It's it's actually one of the reasons
why and I talked about this a little bit

with do cart does cardio hurt your gains.

It's why we don't see an interference
effect as much with women with lower

body muscle growth, and cardio.

We don't see as much interference
and the idea might be, it might

be because women recover faster
than than men and depending on the

conditioning of the individual, they
might recover a little bit faster too.

So this is usually my general rule that
I'm just going to throw out there for you.

If your goals are you really want
to maximize hypertrophy and strength

and strength, then a two to three
minute rest period on multi joint

exercises is going to be important.

So I'm talking about those bigger lifts.

So your deadlifts, your RDLs,
your, squats, your leg presses,

like you're going to be wanting
to give yourself more rest.

I actually find for me, the sweet
spot for RDLs and for, um, like leg

presses is actually three minutes.

That rest works really well for
me for hypertrophy and strength.

Those goals that are
kind of, um, combined.

So I find for single joint, it can be
like 90 depending on the like size of

the muscle, and the complexity of it.

You know, if I'm doing leg extension,
we're probably going to be doing

more of like a 90 minute rest.

If it's kind of just finishing
touches on a, on a quad day, I might

do it 60 second rest in between.

Then, like if I'm doing lateral raises,
something like that depending on what I

did before, cause when I'm programming, I
look at primary, secondary, and accessory,

and that's kind of how I gauge things.

So for example, if I'm doing glute
work, my primary movement may be, that's

going to be more of the multi joint.

Um, so I'm going to be doing
probably like a, a leg press

and then a secondary could be.

A, um, hip thrust or glute bridge, right?

So I'm going to give my primary
probably two to three rest.

My secondary usually can be 90 to two
minutes, 90 seconds to two minutes.

And then if I were to finish
off with maybe kickbacks, I

could do something like 60 to 90

for those.

So as I kind of move through primary
to accessory, I may lower the amount

of rest period, which to be honest is
fine because the amount of recovery

that my body needs from a squat versus a
kickback is very, very different, right?

A squat, we are working the glutes
and a lengthen mid position.

We're heavily loading the spine.

The nervous system needs to recover a lot
from that movement versus the kickback.

that may not need that, that two minutes.

Does that make sense?

So main takeaways is two minutes, a
make or like bust for hypertrophy.

No, the literature clearly shows when
you are looking at all of the studies

and not just your cherry picked one that
when the volume of work is equated, we're

getting relatively the same hypertrophy.

If you want more strength
than higher rest periods.

So if you want strength and
hypertrophy, higher rest periods.

If you only care about hypertrophy, then
volume of work really is the main thing.

We have to make sure that
you are getting enough.

And if you are leaning towards
lower rest periods all the time,

and you're frustrated because you're
not seeing the growth you want,

then increase the rest periods.

And hopefully that will kind of
change it so that you're actually

increasing the load of work as well.

So that's something, it's just one of many
things that, that I look at, but honestly,

that's, that's usually how Um, I gauge
things to, if I want more sarcoplasmic, if

I want more metabolic work, I'm going to
be leaning more towards lower rest period.

If I want more hypertrophy now,
it's like a spectrum, right?

Now I'm going to be leaning towards
the more, if I want strength even more.

So it's actually a spectrum that we can
work on, and depending on the outcome

that we want, the stimulus that that we
want will lean towards lower or higher.

Okay.

But it is not this two minute or die thing

like I'm seeing everywhere on Instagram.

Like I saw one guy, I mean, he
was so dogmatic in his approach.

Everybody's stupid unless they rest
for two minutes for hypertrophy.

I'm like, and, and then he tags one
study, conveniently the one that

doesn't equate volume, that points
towards what he's trying to prove.

And the same individual, I wasn't
shocked when he was like, all like,

supersets are stupid if you want to grow
hypertrophy, I'm like, wow, you really

literally have to be looking away from
the literature to make those absolute

statements like that, because we see
that when it's done wisely, we can super

set and it doesn't impede muscle growth.

For example, one of my favorite super sets
is for hypertrophy is actually leg press.

Because like I said, I like resting about
three minutes between, well, if I'm doing

that, that's a lot of time in the gym.

If I'm doing three to four
sets, that is a lot of time just

sitting there twiddling my thumbs.

So I rest for a minute and then
I go over and grab dumbbells

and I do lateral raises.

Then I rest for a minute and about
that time I get back to the, the

leg press and it's been about three
minutes and I'm able to push it.

Believe me.

My medial delts that are being worked
in my lateral raises are not impeding,

by any stretch of the imagination,
my glutes in that leg press.

So yes, you can, it drives me nuts when
people are so dogmatic about these things.

Yes, you can, when wisely done, and
wisely paired, you can still get

maximal hypertrophy gains and super set.

And this isn't gospel
according to the Lindsay.

This is, we actually have studies
showing this, that it's not going

to impede and that we can do this.

And there are so many people out
there that are so grateful for

that because they're like, awesome.

Yeah.

Cause I didn't have two
hours to spend in the gym.

Right.

So now I can cut it down to an hour.

Awesome.

That's better for normal people.

My dad always says normal mammals.

That's like the greatest compliment
you can get from my dad, guys,

by the way, if he meets you and
he says, you're a normal mammal.

He just barely met my,
my sister's, husband.

It happened fast.

Okay.

He just barely got to meet him in
person and he came, it was so cute.

He came over to my house yesterday and
he goes, Lindsay, he's a normal mammal.

And I'm like, wow.

Good job, Ian.

That is like the best compliment
you could ever get from your dad.

Normal or my dad, normal mammal.

Anyways.

So hopefully this, um, episode
has helped clear things up for you

guys that, you know, as long as the
work is equated, as long as we are.

really pushing and trying to stay within,
you know, a range of failure, making

sure that the intensity levels are up,
making sure that we are spending, you

know, appropriate amount of time in the
lengthened position in these exercises.

We can hit and maximize hypertrophy
with various rest periods.

It doesn't have to just be this
magical two to three minutes.

Okay.

So it's always really fun to sit down
and write new programming and look at

the workload that I'm trying to have
people do, um, look at the volume

that I'm trying to have them hit.

And then pairing the rest periods
appropriately and in a way with supersets

in a way where it's like they're not
going to be spending two hours in the gym.

Now, usually hypertrophy programs because
of the rest periods and the amount of

work that we have to get done to see
maximal growth, it's very common for

hypertrophy programs to be 60, 75 minutes.

Like very, very common.

So just keep that in mind, um, when you're
writing your own programs, thinking about

these things and hopefully that helped.

Thank you so much for joining me
today on the Lifting Lindsay podcast.

If you have any questions, you
can always send me a DM, um, on

Instagram at Lifting Lindsay.

I just barely launched my, inner
circle, my, um, community Be Strong.

I'm super excited this month in December,
our focus is going to be learning mindful

eating tactics, so that we can maintain
body composition throughout the holiday

and stay present with family, friends,
parties, food, all the good stuff, and

really teaching people how to hit that

satisfied without being stuffed
so that you can maintain.

You guys have an amazing week.