WEBVTT NOTE This file was generated by Descript 00:00:05.923 --> 00:00:09.173 Lindsay: Guys, welcome, welcome to the Lifting Lindsay podcast. 00:00:09.643 --> 00:00:11.243 I am excited. 00:00:11.593 --> 00:00:14.413 Last week we had Thanksgiving. 00:00:14.433 --> 00:00:15.573 It was awesome. 00:00:15.963 --> 00:00:20.003 Um, we decided as a family, we were going to go eat Thanksgiving dinner 00:00:20.003 --> 00:00:22.573 where the, the pilgrims originally did. 00:00:22.863 --> 00:00:27.733 So it was so much fun going to Boston, spending a few days there, hanging out 00:00:27.733 --> 00:00:30.823 with the fam, um, mindfully eating. 00:00:31.053 --> 00:00:36.446 Mind you using all of the techniques that I, that I teach, in my mindful eating 00:00:36.446 --> 00:00:38.676 course, I just, I used all of those. 00:00:38.706 --> 00:00:41.666 My husband used them as well. 00:00:41.966 --> 00:00:44.026 It's so much fun to vacation. 00:00:44.453 --> 00:00:48.683 To loosen up around nutrition. 00:00:49.103 --> 00:00:54.013 And when I say loosen up, let me explain that a little bit because I don't just 00:00:54.083 --> 00:00:56.823 go off the rails and start binging. 00:00:57.013 --> 00:01:02.638 So a lot of times people have this problem with all or nothing mindsets, right? 00:01:03.008 --> 00:01:07.618 They're like, oh Vacation and all of a sudden just this this switch 00:01:07.618 --> 00:01:12.438 turns off like or on I guess I should say and they're like, okay I 00:01:12.438 --> 00:01:16.158 need to eat everything because it's vacation right and that that's not 00:01:16.168 --> 00:01:22.058 true I think just being aware that you do that is really important. 00:01:22.351 --> 00:01:26.521 Once you become aware, you can just walk yourself through it. 00:01:26.521 --> 00:01:29.021 No, that's a story I used to tell myself. 00:01:29.351 --> 00:01:31.241 That's not who I am anymore. 00:01:32.281 --> 00:01:40.021 You can actually create a new identity, but it takes time and it takes work 00:01:40.431 --> 00:01:47.401 and it takes a lot of thought and pausing and rewiring the brain. 00:01:47.941 --> 00:01:50.541 So a lot of times people will say, well, this is just who I am. 00:01:50.551 --> 00:01:51.411 It's how I am. 00:01:52.201 --> 00:01:55.761 And that's not true. 00:01:55.761 --> 00:01:59.511 This is who you have been conditioned to be. 00:01:59.641 --> 00:02:03.751 And you're now becoming aware of it, and you're choosing to remain that way. 00:02:04.209 --> 00:02:07.159 But we now know that the brain doesn't work that way. 00:02:07.169 --> 00:02:10.939 It's not confined to just this is who you are. 00:02:10.939 --> 00:02:14.579 This is, um, the person that you are. 00:02:14.579 --> 00:02:15.979 You were just born this way. 00:02:17.189 --> 00:02:22.129 Now you may be born with some natural tendencies leaning 00:02:22.129 --> 00:02:23.189 towards one way or another. 00:02:24.279 --> 00:02:31.379 But we now know that neuroplasticity is real and that we can truly change the 00:02:31.379 --> 00:02:37.699 wiring in our brains to think and act and believe and behave in new ways, in ways 00:02:37.699 --> 00:02:40.923 that serve us, versus, you know, hurt us. 00:02:41.813 --> 00:02:48.878 So it's interesting because teaching the mindful eating course and showing 00:02:48.878 --> 00:02:56.178 how, look, when you go on vacation, use these principles so that you 00:02:56.178 --> 00:03:01.838 can eat till satisfied, but not stuffed, just eat till satisfied. 00:03:02.184 --> 00:03:07.164 and then I also teach just staying within a certain range of hunger and fullness. 00:03:08.069 --> 00:03:14.199 And the dangers of allowing yourself to get too hungry or too full, and how to 00:03:14.199 --> 00:03:16.179 appropriately gauge these things anyways. 00:03:16.469 --> 00:03:18.029 So those are things that I teach in that course. 00:03:18.029 --> 00:03:22.539 And it's interesting, my husband, for those of you who follow him on 00:03:22.569 --> 00:03:24.149 Instagram, he talks about this a lot. 00:03:24.469 --> 00:03:30.259 But he, is kind of like a recovering binge and emotional eater. 00:03:31.269 --> 00:03:38.809 And it has been really amazing to watch him learn how to be 00:03:38.809 --> 00:03:40.689 more mindful with his food. 00:03:41.704 --> 00:03:47.564 To not, uh, fall into the usual emotional traps. 00:03:48.994 --> 00:03:56.934 And so now, you know, we went on a cruise this year and he used, and I used all of 00:03:56.934 --> 00:04:03.219 the mindful eating practices and neither one of us gained weight on that cruise. 00:04:04.209 --> 00:04:05.719 Which is mind blowing really. 00:04:06.449 --> 00:04:12.859 And then even this, this past week when we got back from Thanksgiving and mind 00:04:12.859 --> 00:04:18.239 you Thanksgiving dinner there, I actually, it was pretty easy not to overeat. 00:04:18.249 --> 00:04:22.659 It was pretty easy to mindfully eat because we were having Thanksgiving 00:04:22.659 --> 00:04:25.539 dinner, um, at Plymouth plantation. 00:04:25.789 --> 00:04:26.139 So. 00:04:26.454 --> 00:04:32.081 You just kind of got your, your serving, you got your bread, your, you know, it 00:04:32.081 --> 00:04:42.211 was actually the same meal that Harvard first had when Abraham Lincoln, made 00:04:42.281 --> 00:04:45.401 Thanksgiving an official national holiday. 00:04:45.611 --> 00:04:50.971 And he actually wrote out the meal that everybody was supposed to eat. 00:04:51.271 --> 00:04:55.581 And it was funny because the guy who was over it was telling us, this is 00:04:55.581 --> 00:05:01.121 actually Harvard's, like, when they got that letter, they, they made this 00:05:01.151 --> 00:05:02.831 meal and this is what you're eating. 00:05:02.831 --> 00:05:08.801 So we have been eating it forever, um, since Lincoln, um, near here. 00:05:08.981 --> 00:05:16.096 It was pretty easy because I didn't have, you know, my, Grandma's cheesecake that 00:05:16.096 --> 00:05:18.716 I look forward to, or a 24 hour salad. 00:05:19.026 --> 00:05:23.916 Um, that's a huge one for my family and it is so yummy, but this is 00:05:23.916 --> 00:05:31.036 like, it's, it's fruit that is dripping with melted marshmallows. 00:05:31.066 --> 00:05:32.301 I mean, it is like. 00:05:33.371 --> 00:05:34.431 It's amazing. 00:05:34.671 --> 00:05:35.371 So yummy. 00:05:35.541 --> 00:05:38.411 So all of these nostalgic foods weren't there. 00:05:38.451 --> 00:05:40.271 So it was actually pretty easy for me. 00:05:40.401 --> 00:05:42.921 And I couldn't really get seconds of anything because 00:05:42.921 --> 00:05:43.731 you just got what you got. 00:05:44.071 --> 00:05:47.971 So with that being said, it was really easy for me to just eat 00:05:47.971 --> 00:05:50.621 mindfully, enjoy it, and be done. 00:05:51.271 --> 00:05:56.426 Now in the past, when I'm home, it's very normal for me 00:05:56.689 --> 00:06:01.479 as a, you know, fitness coach who deals with a lot of clients, I 00:06:01.529 --> 00:06:05.229 always would enjoy Thanksgiving and the next day I would weigh myself 00:06:05.679 --> 00:06:07.969 because I wanted to show people, look. 00:06:08.244 --> 00:06:11.014 The scale goes up and you don't have to be so scared of it. 00:06:11.024 --> 00:06:12.214 This is just going to happen. 00:06:12.404 --> 00:06:13.214 And guess what? 00:06:13.534 --> 00:06:15.284 I'm going to go back to my normal foods. 00:06:15.324 --> 00:06:16.974 I'm going to go back to my lifestyle. 00:06:16.984 --> 00:06:19.584 Well, that lifestyle of working out and stuff, it never stopped. 00:06:19.934 --> 00:06:21.954 I'll go back and it comes down. 00:06:21.954 --> 00:06:24.474 And sure enough, within a week, I'm back to where I was the 00:06:24.474 --> 00:06:25.804 day before Thanksgiving, right? 00:06:26.144 --> 00:06:28.334 So I really like showing that. 00:06:28.334 --> 00:06:30.924 So that is something that naturally happens. 00:06:31.254 --> 00:06:32.444 It didn't happen this time. 00:06:32.667 --> 00:06:35.977 I couldn't have seconds in all of that jazz, right? 00:06:36.487 --> 00:06:42.477 But it was pretty cool coming back from a week of eating out for every single meal. 00:06:42.607 --> 00:06:43.437 I kid you not. 00:06:43.507 --> 00:06:44.717 I was so sick of it. 00:06:44.997 --> 00:06:53.827 I just wanted my regular yummy protein packed foods over again. 00:06:53.827 --> 00:06:59.257 Like I just, I wanted them so badly, but a week of just mindfully eating 00:06:59.337 --> 00:07:04.397 out at restaurants, having it out of my control, the exact protein portions 00:07:04.397 --> 00:07:09.177 and all of that, all of that's out of my control, but I was focusing 00:07:09.327 --> 00:07:16.447 just on mindfully eating and it was awesome how me and Alex came back. 00:07:17.067 --> 00:07:23.017 Neither one of us gained any weight on that vacation, just using these mindful 00:07:23.097 --> 00:07:28.037 eating practices, and just relaxing, enjoying the time with our family. 00:07:28.427 --> 00:07:29.907 I think it was a six day trip. 00:07:31.107 --> 00:07:33.007 We each worked out once. 00:07:33.527 --> 00:07:34.587 So that was it. 00:07:34.907 --> 00:07:39.197 Um, because we were going, going, going, seeing all of the sites in 00:07:39.197 --> 00:07:45.127 Boston, seeing the sites at Plymouth, we only had access to a gym one day. 00:07:45.127 --> 00:07:45.917 It didn't matter. 00:07:46.412 --> 00:07:48.022 It was like, it wasn't a big deal. 00:07:48.272 --> 00:07:49.402 It wasn't a big deal. 00:07:49.942 --> 00:07:53.812 So it was just such a wonderful time though. 00:07:53.812 --> 00:07:57.802 And I just kind of wanted to lay out like, this is the life 00:07:57.842 --> 00:07:59.702 that you can have and enjoy. 00:08:01.002 --> 00:08:01.942 This is it. 00:08:02.100 --> 00:08:04.780 me and Alex had some good conversations when we were there. 00:08:04.800 --> 00:08:06.210 Like, yeah, we're not 00:08:06.240 --> 00:08:12.390 um, getting as much protein as you know, we, we normally get 00:08:12.430 --> 00:08:14.040 or normally would like to get. 00:08:14.760 --> 00:08:22.050 And if you are somebody who really, really wants to optimize body 00:08:22.050 --> 00:08:27.650 composition, maximize how much muscle you can put on, you're going for 00:08:27.650 --> 00:08:35.955 this very, very fit strategic look, then living this way all the time. 00:08:36.525 --> 00:08:39.835 No, you need to be getting more protein in, right? 00:08:40.105 --> 00:08:44.795 But for a week vacation, that's you're fine. 00:08:46.165 --> 00:08:51.595 But a lot of people are not trying to optimize to that level. 00:08:51.635 --> 00:08:55.465 A lot of people enjoy lifting, enjoy fitness. 00:08:55.705 --> 00:09:04.455 But they also don't want to be tied to the scale and you can have that and still 00:09:04.465 --> 00:09:12.298 have great health and fitness and still maintain the body composition that you 00:09:12.298 --> 00:09:17.338 would like, you know, and, and that's what's so important about learning 00:09:17.338 --> 00:09:21.548 mindful eating tactics is we do need to make sure that we are appropriately 00:09:21.548 --> 00:09:25.218 lining up your goals and desires with. 00:09:25.458 --> 00:09:33.688 Um, what, um, we're willing and wanting to put towards them day to day. 00:09:33.948 --> 00:09:37.918 It's really important that we line those things up really well so 00:09:37.918 --> 00:09:42.188 that our, um, frustration comes because of unmet expectations. 00:09:42.538 --> 00:09:47.138 So when we line those things up, we line up our expectations really, really well. 00:09:47.488 --> 00:09:49.643 So we really enjoyed our vacation. 00:09:50.176 --> 00:09:54.706 With all of that being said, you can get that mindful eating 00:09:54.706 --> 00:09:57.386 course on my Be Strong community. 00:09:57.646 --> 00:10:01.066 I'll put a link in the show notes, but let's get to why you're really here. 00:10:01.656 --> 00:10:06.206 And that is to learn about rest times. 00:10:06.826 --> 00:10:13.971 When you, you scroll on Instagram, what's the optimal rest time for 00:10:13.971 --> 00:10:16.641 hypertrophy and for strength. 00:10:16.651 --> 00:10:20.041 You are going to get a lot of people saying different things. 00:10:20.051 --> 00:10:25.471 So some people are like, you have to rest minimum two minutes in 00:10:25.471 --> 00:10:27.231 between every single set, period. 00:10:27.731 --> 00:10:35.321 Some people are saying no for hypertrophy, it's, anywhere between 45 and 90 seconds. 00:10:35.641 --> 00:10:38.431 That's optimal, that's what you want. 00:10:39.291 --> 00:10:43.681 And so it's important to question, well, what is right? 00:10:43.711 --> 00:10:44.111 Right? 00:10:44.291 --> 00:10:48.681 Like who's, who's not, who's right, but what is right. 00:10:49.671 --> 00:10:54.581 So before we jump into this, I do want to share something that I 00:10:54.581 --> 00:11:00.691 think is important to understand: Hypertrophy and strength are different. 00:11:01.381 --> 00:11:06.991 With hypertrophy can come strength, but with strength 00:11:07.031 --> 00:11:08.901 doesn't always come hypertrophy. 00:11:10.241 --> 00:11:11.561 So what are the differences? 00:11:11.801 --> 00:11:14.901 Hypertrophy is muscle growth. 00:11:15.346 --> 00:11:21.483 It is the expansion of either the size of the muscle cell, like sarcoplasmic 00:11:21.483 --> 00:11:25.344 type of hypertrophy, or, more of like a myofibular, which is going 00:11:25.344 --> 00:11:27.484 to be like new contractile tissue. 00:11:28.194 --> 00:11:31.664 The muscle getting bigger when, when women are like, Oh, I really want to 00:11:31.674 --> 00:11:37.004 build my delts or biceps or whatever they're when they say they're, 00:11:37.094 --> 00:11:38.304 they're really want to build it. 00:11:38.304 --> 00:11:39.014 I want to see it. 00:11:39.454 --> 00:11:40.784 That's hypertrophy. 00:11:41.158 --> 00:11:44.488 Strength is how much weight can you move? 00:11:45.858 --> 00:11:46.308 That's it. 00:11:46.438 --> 00:11:51.198 So the training between the two are actually different. 00:11:51.948 --> 00:11:53.478 Not entirely though. 00:11:53.688 --> 00:11:57.848 I mean, you can have a good muscle and strength training program. 00:11:58.358 --> 00:12:02.048 In fact, in my app, I do have a group called muscle and strength. 00:12:02.868 --> 00:12:05.538 And the rest times for that 00:12:06.528 --> 00:12:14.308 are going to actually pair up for what works best for muscle and strength. 00:12:14.908 --> 00:12:18.768 When you're reading the literature, when you're reading studies, 00:12:20.078 --> 00:12:24.311 they will oftentimes say We saw this work really well for muscle. 00:12:24.951 --> 00:12:26.821 It didn't impact strength. 00:12:27.751 --> 00:12:30.051 So when you're reading those, it is important. 00:12:30.091 --> 00:12:36.198 I just kind of want you guys to know that, that depending on your goal, of muscle 00:12:36.823 --> 00:12:45.023 or strength or muscle and strength, the rest times will, um, determine 00:12:45.213 --> 00:12:47.383 what direction you're going for that. 00:12:47.763 --> 00:12:48.183 Okay? 00:12:49.433 --> 00:12:53.003 Now, when you look through social media, you will, like I said, get 00:12:53.003 --> 00:12:56.823 a lot of people saying, well, rest times, look at this one study. 00:12:56.973 --> 00:13:03.583 This one study showed that when comparing three minutes to one minute, 00:13:04.318 --> 00:13:11.998 that there was more hypertrophy with the three minute, uh, rest period group. 00:13:12.128 --> 00:13:19.508 So therefore three minutes, or I think two and a half, I believe it was, that 00:13:19.508 --> 00:13:23.683 is the one that you need to follow. 00:13:24.406 --> 00:13:29.246 But we have, and I'm kind of looking through about seven, I believe seven, 00:13:29.626 --> 00:13:35.196 um, studies on this, and I'm going to link them all in the show notes, 00:13:35.196 --> 00:13:38.186 so if you want to nerd out, by all means, go ahead. 00:13:38.716 --> 00:13:44.396 We actually have a lot of studies now looking over this, and I'm excited for 00:13:44.396 --> 00:13:50.976 them to continue to do a few more studies on this so we can get a better idea, 00:13:51.026 --> 00:14:00.956 but from actually from what we have, whenever the study makes sure that work is 00:14:01.036 --> 00:14:05.406 equated, we're getting a different answer. 00:14:06.456 --> 00:14:10.593 So let me explain it this way before I tell you what the answer is. 00:14:11.653 --> 00:14:15.641 When you have longer rest periods, Think about it. 00:14:15.871 --> 00:14:19.381 When you allow yourself, if you're doing a leg press, or if you're doing 00:14:19.381 --> 00:14:26.811 a squat, and if you give yourself three minute rests, can you do more weight 00:14:27.274 --> 00:14:32.104 than if you're just giving yourself a one minute rest or a 45 second? 00:14:33.124 --> 00:14:40.514 Yes, you can do far more weight the longer you rest. 00:14:41.144 --> 00:14:43.104 Now, obviously there's a point of diminishing returns. 00:14:43.104 --> 00:14:44.744 Don't sit there for like 15 minutes. 00:14:44.964 --> 00:14:45.934 People would hate you too. 00:14:45.934 --> 00:14:47.204 It's like, get on with it. 00:14:48.234 --> 00:14:49.334 We don't got time for that. 00:14:49.404 --> 00:14:49.744 Right. 00:14:50.118 --> 00:14:57.668 so don't be like reading books in between, but this is why power lifters 00:14:58.048 --> 00:15:00.938 are like making sandwiches between sets. 00:15:01.578 --> 00:15:05.418 Uh, for those of you who follow, um, biceps after babies, 00:15:05.838 --> 00:15:07.148 Amber was telling me one time. 00:15:07.328 --> 00:15:11.464 Um, she was doing a lot of power lifting training at the time, she was telling 00:15:11.464 --> 00:15:16.184 me like, Oh yeah, in between sets, I'm like up making sandwiches for my kids. 00:15:17.374 --> 00:15:22.974 So whenever I think of power lifters, I always think of Amber just going 00:15:22.974 --> 00:15:28.444 down doing her three reps and then going up and making like a sandwich. 00:15:29.004 --> 00:15:33.714 So So that's why I say that usually power lifters, they're going to 00:15:33.724 --> 00:15:37.274 be doing something more along the lines of like seven sets of three 00:15:37.274 --> 00:15:40.244 reps with three plus minutes. 00:15:40.244 --> 00:15:46.384 I mean, and it can, some, sometimes people will do like five or so with power 00:15:46.384 --> 00:15:55.194 lifting because the longer you rest, the stronger you will feel during that lift. 00:15:56.674 --> 00:16:02.364 So more rest equals more weight on the bar. 00:16:04.114 --> 00:16:10.374 Less rest is going to lower the weight on the bar. 00:16:11.714 --> 00:16:13.884 So are you beginning to see what happens. 00:16:14.874 --> 00:16:20.324 When the work load was equated? 00:16:22.539 --> 00:16:27.759 In the studies that did it, when they would make sure that the work 00:16:28.759 --> 00:16:33.439 at the end of, by the end of the day was the same, meaning maybe the 00:16:33.709 --> 00:16:38.199 low rest group just did another set. 00:16:39.239 --> 00:16:42.209 That's typically what they did to kind of equate the work. 00:16:42.319 --> 00:16:47.479 Then the growth was about the same. 00:16:49.409 --> 00:16:59.954 So when the work wasn't equated, then the higher rest period, of two and a half, 00:16:59.954 --> 00:17:10.774 three up, then they had more hypertrophy and, um, typically had a little bit better 00:17:10.804 --> 00:17:13.044 leaning towards better strength gains too. 00:17:13.521 --> 00:17:18.475 So this is why it's really important that when we're getting 00:17:18.475 --> 00:17:21.315 information, it's not just one study. 00:17:21.545 --> 00:17:26.635 Well, this one study said this, so that's, you know, so that's why we 00:17:26.645 --> 00:17:28.365 rest for two and a half minutes. 00:17:28.640 --> 00:17:32.700 They saw in 2009 greater muscle growth in the strength training 00:17:32.700 --> 00:17:35.290 program with the two and a half minute rest period than the same program 00:17:35.290 --> 00:17:37.110 performed with one minute rest period. 00:17:37.270 --> 00:17:38.580 But it was the same program. 00:17:39.630 --> 00:17:42.260 They weren't given another set. 00:17:42.690 --> 00:17:47.410 So the workload was actually greater in the longer. 00:17:47.760 --> 00:17:49.770 rest group. 00:17:50.930 --> 00:17:52.830 Do you see what we're seeing here? 00:17:53.400 --> 00:18:01.170 So in 2005, when the work was equated, it didn't matter if it was five minute 00:18:01.170 --> 00:18:07.030 rest or two minute rest, they actually had about the same muscle growth. 00:18:07.840 --> 00:18:17.150 Later on, we saw that again in 2014, they compared two work matched programs. 00:18:17.785 --> 00:18:18.725 It's important to understand. 00:18:19.325 --> 00:18:23.745 One was kind of like a power lifting type of program, um, where 00:18:23.745 --> 00:18:27.905 it was like seven sets of three reps with three minutes rest. 00:18:28.265 --> 00:18:31.615 And the other one was what you would consider more of a traditional 00:18:31.725 --> 00:18:35.205 hypertrophy, where it was more of like three sets to 10, you 00:18:35.205 --> 00:18:36.465 know, three sets of 10 reps. 00:18:36.465 --> 00:18:40.325 It's kind of usually what you find with hypertrophy three to four sets, 00:18:40.635 --> 00:18:44.545 um, 10 to 15 reps kind of thing. 00:18:45.625 --> 00:18:49.405 And they were given a minute and a half, uh, rest period. 00:18:50.365 --> 00:18:51.735 They had about the same muscle growth. 00:18:53.205 --> 00:18:59.105 So we are seeing, and um, that, and there was another one too, um, 00:18:59.105 --> 00:19:02.495 I believe in 2000, was that 2016? 00:19:03.185 --> 00:19:07.015 This one was interesting because this one was comparing three 00:19:07.015 --> 00:19:11.545 minute rest to 30 second rest. 00:19:12.265 --> 00:19:12.875 Oh my goodness. 00:19:12.875 --> 00:19:14.675 Have you ever done 30 second rest before? 00:19:15.275 --> 00:19:18.385 Usually that's more metabolic based. 00:19:19.020 --> 00:19:20.910 This is what is how I refer to it. 00:19:21.310 --> 00:19:22.540 It's more metabolic. 00:19:23.640 --> 00:19:25.450 This is pump work. 00:19:26.210 --> 00:19:30.210 This is feeling the burn with these low rest periods. 00:19:31.053 --> 00:19:36.923 This can be a fun, a lot of people, especially women really lean and 00:19:36.933 --> 00:19:44.683 love this type of work as long as the, the work is equated once again. 00:19:44.843 --> 00:19:51.083 They found that the short was just as, as effective for muscle growth 00:19:52.033 --> 00:19:54.533 as the resting for three minutes. 00:19:56.473 --> 00:20:01.183 Now the short group did experience, uh, like I said, more muscle 00:20:01.183 --> 00:20:08.288 swelling, um, and they did also get, uh, growth hormone production, 00:20:08.898 --> 00:20:10.568 and increase in that post workout. 00:20:11.638 --> 00:20:15.888 So what they pretty much did was an AMPK type of training. 00:20:16.528 --> 00:20:26.898 So we are seeing that as long as the work is equated, that short rest period, 00:20:26.958 --> 00:20:32.398 long rest period, you're going to get about the same amount of hypertrophy. 00:20:33.693 --> 00:20:41.043 Now, the longer rest periods, though, do tend to lead to greater strength gains. 00:20:41.843 --> 00:20:45.723 So, how do you take all of this information that I just barely shared? 00:20:45.793 --> 00:20:48.973 So, does it just not matter, rest periods, at all? 00:20:49.203 --> 00:20:50.823 No, it still matters. 00:20:51.263 --> 00:20:55.833 It does actually still matter, but it matters on the context and the individual. 00:20:56.713 --> 00:21:00.543 And I also have my own opinions about this as well. 00:21:01.513 --> 00:21:06.373 I think that when people have been training too long, the same exact way, a 00:21:06.373 --> 00:21:13.323 lot of times we can, um, have them shift training methods and, uh, where they maybe 00:21:13.333 --> 00:21:17.613 had plateaued before they shift and now they start seeing muscle growth again. 00:21:18.313 --> 00:21:20.453 But, but you have to be careful though. 00:21:20.728 --> 00:21:23.958 With this idea of, Oh, okay, well, I'm just going to go in and I'm going 00:21:23.958 --> 00:21:26.748 to, you know, do 30 second rest. 00:21:27.678 --> 00:21:32.848 Well, then you're going to be doing way more sets. 00:21:34.848 --> 00:21:35.668 Does that make sense? 00:21:35.668 --> 00:21:42.428 Because if you can move, think about the work that you can do, you know, three 00:21:42.428 --> 00:21:48.498 sets with three minute rest period, you're going to be moving way more weight. 00:21:48.768 --> 00:21:54.998 If you're only resting 30 seconds, that is going to greatly diminish your load. 00:21:55.978 --> 00:22:00.218 Now, this can be good for people who have injuries and are coming 00:22:00.218 --> 00:22:04.488 back from an injury and they are scared to go really, really heavy. 00:22:04.918 --> 00:22:10.078 You don't have to, you can come back, you can do, you know, lower rest periods. 00:22:10.078 --> 00:22:14.128 Doesn't mean that you would do necessarily do like an AMPK type of incomplete rest 00:22:14.128 --> 00:22:23.888 method, like a 30, but you could do like a 45 to 90 second rest, um, or even 60 00:22:23.888 --> 00:22:30.788 probably actually is what I would tell you and the load would come down, but 00:22:30.788 --> 00:22:39.118 as long as you make sure that you are working towards failure and staying 00:22:39.128 --> 00:22:43.268 within, you know, a three to zero. 00:22:43.983 --> 00:22:49.833 You know, the last, uh, three reps in reserve and the last set take to failure 00:22:50.043 --> 00:22:56.883 with those lighter loads that are safer for you in your situation, then 00:22:56.893 --> 00:23:00.913 you can still see some great progress. 00:23:02.133 --> 00:23:07.513 So that really can help with your goals. 00:23:07.898 --> 00:23:12.978 Especially like, you know, post surgery or injury or something like that. 00:23:14.128 --> 00:23:17.098 So we can see some growth there. 00:23:17.908 --> 00:23:25.988 But if your goals are strength, then 30 seconds is going to kill that goal. 00:23:27.428 --> 00:23:33.718 And let me just speak on this subject for a little bit because hypertrophy in 00:23:33.718 --> 00:23:36.168 and of itself takes a really long time. 00:23:37.558 --> 00:23:39.068 I was just barely. 00:23:39.908 --> 00:23:44.388 You know, telling my friend, I just like want to get on gear 00:23:44.958 --> 00:23:46.548 because this is taking too long. 00:23:46.548 --> 00:23:54.138 I have all these goals, like tell me where you got your goods because this is 00:23:54.138 --> 00:23:56.578 just taking so long and she's so funny. 00:23:56.578 --> 00:23:59.658 She's just like talking me off this cliff, right? 00:24:00.788 --> 00:24:04.188 I think anybody who's trained for a long time is just like, just. 00:24:04.803 --> 00:24:05.833 shoot me up. 00:24:06.213 --> 00:24:09.323 I just want the, the, the gains anyways. 00:24:09.703 --> 00:24:15.183 but it takes a really, really long time to really see muscle growth 00:24:15.723 --> 00:24:19.723 past your newbie gains, past those first, you know, few years. 00:24:20.593 --> 00:24:28.383 And so if you can have a strength goal, it can really keep you on the path. 00:24:29.813 --> 00:24:34.453 So when you can link strength and hypertrophy together, I 00:24:34.453 --> 00:24:36.433 actually find it very powerful. 00:24:37.738 --> 00:24:41.808 Because you're not going to go into the gym every day and see a 00:24:41.808 --> 00:24:44.968 new muscle fiber pop up, right? 00:24:45.768 --> 00:24:51.138 But you can go into the gym and every few weeks, like hit it. 00:24:51.178 --> 00:24:57.128 I mean, not every few weeks, but at least, you know, squeeze out one more rep or 00:24:57.568 --> 00:24:59.958 get a little bit more weight on the bar. 00:25:00.028 --> 00:25:05.768 Or there's, there's just, when you bring in strength to your hypertrophy goals. 00:25:06.413 --> 00:25:11.973 I feel like it can help set you up for showing up every single 00:25:11.983 --> 00:25:18.273 day, because otherwise it just, it's so long, it takes forever to grow. 00:25:18.513 --> 00:25:27.156 So I really like encouraging individuals to lean more towards incorporating 00:25:27.156 --> 00:25:32.416 those strength goals and not just always being okay, you know, with the 00:25:32.426 --> 00:25:34.406 incomplete rest method type of training. 00:25:35.486 --> 00:25:40.126 We have to be careful assuming that we can just do 30 second rest 00:25:40.746 --> 00:25:44.576 and that we're always just going to be seeing, um, hypertrophy. 00:25:45.706 --> 00:25:49.296 Because a lot of times what people do is they get addicted to that 00:25:49.356 --> 00:25:54.926 pump and the pump comes and it goes within, you know, a day. 00:25:55.506 --> 00:25:58.166 Or a few, not even a day, a few hours, right? 00:25:58.896 --> 00:26:02.916 And you get addicted to it, and so you constantly are going in 00:26:03.016 --> 00:26:05.616 and trying to get that pump. 00:26:06.716 --> 00:26:15.116 But the volume of work has to match what the longer rest periods are doing. 00:26:15.166 --> 00:26:20.226 And a lot of times, what people end up realizing is that it's not. 00:26:21.806 --> 00:26:23.836 So the low rest periods... 00:26:24.711 --> 00:26:29.021 are not working towards getting them more hypertrophy. 00:26:29.731 --> 00:26:36.001 So I would say if you tend to lean towards low, then maybe your next 00:26:36.011 --> 00:26:43.731 training phase, you actually switch it up and get longer rest periods, really 00:26:43.731 --> 00:26:49.881 try to push and increase the volume of work that you're doing during your 00:26:49.881 --> 00:26:54.881 training phases, obviously while still being able to, uh, recover really well. 00:26:55.456 --> 00:27:01.766 But testing that out and a lot of times what happens is I'll see women 00:27:01.766 --> 00:27:06.976 come to me frustrated doing too low of rest periods all the time, not 00:27:07.006 --> 00:27:10.996 really getting the same volume of work that they could or should be doing. 00:27:12.076 --> 00:27:19.256 And we shift them over to a little bit longer rest periods, they're now 00:27:19.266 --> 00:27:24.916 really pushing strength and they start seeing muscle growth again, right? 00:27:25.226 --> 00:27:29.676 So I think the, the main thing is it is, it is really hard 00:27:29.736 --> 00:27:32.956 to kind of equate the work. 00:27:33.846 --> 00:27:38.506 And so when we end up doing the really, really low weights, it can end up being 00:27:38.876 --> 00:27:41.766 less volume of work that's needed over time to maximize. 00:27:42.036 --> 00:27:44.586 I think that's kind of what's detrimental in the end. 00:27:45.076 --> 00:27:46.516 Now, I want to talk about one other thing. 00:27:47.696 --> 00:27:53.312 What about, people just kind of self regulating, kind of feeling it out. 00:27:54.093 --> 00:27:59.923 when you feel like you have rested enough, then go at it again. 00:28:00.770 --> 00:28:08.760 I think that that works really well for my male clients and more 00:28:08.790 --> 00:28:11.390 of my well trained female clients. 00:28:12.180 --> 00:28:20.285 I don't think that it works very well for newbie lifters because they have 00:28:20.335 --> 00:28:28.195 a lot harder time gauging recovery between sets and so what they end 00:28:28.195 --> 00:28:34.681 up doing is they end up not resting enough they can't even like wait 30 00:28:34.691 --> 00:28:37.496 seconds and they're back at it again. 00:28:38.416 --> 00:28:42.586 So that's one thing that I've noticed is with less trained individuals, 00:28:42.586 --> 00:28:46.416 they have a harder time gauging whether they're fully recovered. 00:28:47.246 --> 00:28:54.486 So if you can't do another set showing up in relatively the 00:28:54.486 --> 00:28:57.741 same intensity as the last. 00:28:59.076 --> 00:29:02.906 Because with shorter rest periods, what's going to happen is the intensity 00:29:02.906 --> 00:29:07.916 is going to, um, you're going to hit that fatigue wall a lot faster. 00:29:08.236 --> 00:29:11.726 And a lot of times it prevents you from hitting the required reps that you 00:29:11.726 --> 00:29:18.706 want to for the load and the work that you want to do during your training. 00:29:19.451 --> 00:29:23.651 So, do you see why I keep saying don't get suckered into this really, really 00:29:23.651 --> 00:29:29.251 low, but I do want you to see that there is far more flexibility than what a lot 00:29:29.251 --> 00:29:38.701 of people are saying, but I do find merit in what's being said because I do find 00:29:38.701 --> 00:29:44.631 that some people need to be instructed, especially newbies on, do you know what? 00:29:45.271 --> 00:29:49.351 You just did a squat with really heavy loads because you're 00:29:49.351 --> 00:29:50.471 trying to push your strength. 00:29:51.551 --> 00:29:53.941 Give yourself two to three minutes. 00:29:54.407 --> 00:29:58.157 And depending on the individual, you know, it could be three to four, 00:29:58.397 --> 00:30:00.217 depending on how well they're recovering. 00:30:01.677 --> 00:30:07.787 Um, in between those sets, um, women tend to do, I believe, 00:30:07.847 --> 00:30:09.147 especially with lower body, 00:30:10.397 --> 00:30:14.357 that they recover faster in between sets than men do. 00:30:14.377 --> 00:30:18.617 It's it's actually one of the reasons why and I talked about this a little bit 00:30:18.617 --> 00:30:21.147 with do cart does cardio hurt your gains. 00:30:21.557 --> 00:30:29.283 It's why we don't see an interference effect as much with women with lower 00:30:29.283 --> 00:30:32.283 body muscle growth, and cardio. 00:30:32.313 --> 00:30:39.563 We don't see as much interference and the idea might be, it might 00:30:39.593 --> 00:30:46.383 be because women recover faster than than men and depending on the 00:30:46.383 --> 00:30:50.723 conditioning of the individual, they might recover a little bit faster too. 00:30:51.233 --> 00:30:55.843 So this is usually my general rule that I'm just going to throw out there for you. 00:30:57.123 --> 00:31:04.273 If your goals are you really want to maximize hypertrophy and strength 00:31:05.033 --> 00:31:12.093 and strength, then a two to three minute rest period on multi joint 00:31:12.413 --> 00:31:16.033 exercises is going to be important. 00:31:16.863 --> 00:31:19.553 So I'm talking about those bigger lifts. 00:31:19.973 --> 00:31:27.074 So your deadlifts, your RDLs, your, squats, your leg presses, 00:31:27.104 --> 00:31:32.844 like you're going to be wanting to give yourself more rest. 00:31:32.964 --> 00:31:40.439 I actually find for me, the sweet spot for RDLs and for, um, like leg 00:31:40.439 --> 00:31:42.959 presses is actually three minutes. 00:31:43.165 --> 00:31:49.439 That rest works really well for me for hypertrophy and strength. 00:31:49.759 --> 00:31:52.289 Those goals that are kind of, um, combined. 00:31:52.859 --> 00:32:01.589 So I find for single joint, it can be like 90 depending on the like size of 00:32:01.589 --> 00:32:04.869 the muscle, and the complexity of it. 00:32:05.109 --> 00:32:08.849 You know, if I'm doing leg extension, we're probably going to be doing 00:32:08.849 --> 00:32:10.689 more of like a 90 minute rest. 00:32:11.069 --> 00:32:16.239 If it's kind of just finishing touches on a, on a quad day, I might 00:32:16.239 --> 00:32:18.599 do it 60 second rest in between. 00:32:18.999 --> 00:32:26.524 Then, like if I'm doing lateral raises, something like that depending on what I 00:32:26.534 --> 00:32:31.810 did before, cause when I'm programming, I look at primary, secondary, and accessory, 00:32:32.760 --> 00:32:36.940 and that's kind of how I gauge things. 00:32:36.940 --> 00:32:43.780 So for example, if I'm doing glute work, my primary movement may be, that's 00:32:43.780 --> 00:32:45.250 going to be more of the multi joint. 00:32:45.810 --> 00:32:48.570 Um, so I'm going to be doing probably like a, a leg press 00:32:49.010 --> 00:32:50.810 and then a secondary could be. 00:32:52.185 --> 00:32:57.255 A, um, hip thrust or glute bridge, right? 00:32:57.295 --> 00:33:02.455 So I'm going to give my primary probably two to three rest. 00:33:02.885 --> 00:33:09.595 My secondary usually can be 90 to two minutes, 90 seconds to two minutes. 00:33:09.945 --> 00:33:13.235 And then if I were to finish off with maybe kickbacks, I 00:33:13.255 --> 00:33:15.395 could do something like 60 to 90 00:33:15.680 --> 00:33:16.270 for those. 00:33:16.750 --> 00:33:22.300 So as I kind of move through primary to accessory, I may lower the amount 00:33:22.300 --> 00:33:28.050 of rest period, which to be honest is fine because the amount of recovery 00:33:28.050 --> 00:33:33.770 that my body needs from a squat versus a kickback is very, very different, right? 00:33:33.810 --> 00:33:37.320 A squat, we are working the glutes and a lengthen mid position. 00:33:37.540 --> 00:33:39.910 We're heavily loading the spine. 00:33:40.090 --> 00:33:43.960 The nervous system needs to recover a lot from that movement versus the kickback. 00:33:45.025 --> 00:33:47.435 that may not need that, that two minutes. 00:33:47.885 --> 00:33:48.855 Does that make sense? 00:33:49.935 --> 00:33:58.269 So main takeaways is two minutes, a make or like bust for hypertrophy. 00:33:58.659 --> 00:34:05.089 No, the literature clearly shows when you are looking at all of the studies 00:34:05.089 --> 00:34:12.989 and not just your cherry picked one that when the volume of work is equated, we're 00:34:12.989 --> 00:34:15.799 getting relatively the same hypertrophy. 00:34:16.659 --> 00:34:21.199 If you want more strength than higher rest periods. 00:34:21.989 --> 00:34:26.459 So if you want strength and hypertrophy, higher rest periods. 00:34:26.689 --> 00:34:32.789 If you only care about hypertrophy, then volume of work really is the main thing. 00:34:32.789 --> 00:34:35.319 We have to make sure that you are getting enough. 00:34:36.534 --> 00:34:40.864 And if you are leaning towards lower rest periods all the time, 00:34:41.244 --> 00:34:44.094 and you're frustrated because you're not seeing the growth you want, 00:34:44.504 --> 00:34:46.714 then increase the rest periods. 00:34:47.004 --> 00:34:51.184 And hopefully that will kind of change it so that you're actually 00:34:51.224 --> 00:34:53.514 increasing the load of work as well. 00:34:54.314 --> 00:34:59.954 So that's something, it's just one of many things that, that I look at, but honestly, 00:35:00.824 --> 00:35:09.004 that's, that's usually how Um, I gauge things to, if I want more sarcoplasmic, if 00:35:09.044 --> 00:35:14.504 I want more metabolic work, I'm going to be leaning more towards lower rest period. 00:35:14.934 --> 00:35:18.874 If I want more hypertrophy now, it's like a spectrum, right? 00:35:18.894 --> 00:35:23.264 Now I'm going to be leaning towards the more, if I want strength even more. 00:35:23.754 --> 00:35:29.894 So it's actually a spectrum that we can work on, and depending on the outcome 00:35:29.894 --> 00:35:36.984 that we want, the stimulus that that we want will lean towards lower or higher. 00:35:37.804 --> 00:35:38.184 Okay. 00:35:38.614 --> 00:35:42.414 But it is not this two minute or die thing 00:35:42.414 --> 00:35:45.524 like I'm seeing everywhere on Instagram. 00:35:45.544 --> 00:35:50.424 Like I saw one guy, I mean, he was so dogmatic in his approach. 00:35:50.984 --> 00:35:56.784 Everybody's stupid unless they rest for two minutes for hypertrophy. 00:35:56.784 --> 00:36:06.909 I'm like, and, and then he tags one study, conveniently the one that 00:36:06.909 --> 00:36:10.629 doesn't equate volume, that points towards what he's trying to prove. 00:36:11.359 --> 00:36:16.049 And the same individual, I wasn't shocked when he was like, all like, 00:36:16.179 --> 00:36:23.009 supersets are stupid if you want to grow hypertrophy, I'm like, wow, you really 00:36:23.019 --> 00:36:28.944 literally have to be looking away from the literature to make those absolute 00:36:28.974 --> 00:36:36.484 statements like that, because we see that when it's done wisely, we can super 00:36:36.484 --> 00:36:39.054 set and it doesn't impede muscle growth. 00:36:39.414 --> 00:36:49.074 For example, one of my favorite super sets is for hypertrophy is actually leg press. 00:36:49.224 --> 00:36:54.294 Because like I said, I like resting about three minutes between, well, if I'm doing 00:36:54.294 --> 00:36:56.374 that, that's a lot of time in the gym. 00:36:56.834 --> 00:36:59.994 If I'm doing three to four sets, that is a lot of time just 00:37:00.284 --> 00:37:03.184 sitting there twiddling my thumbs. 00:37:03.614 --> 00:37:07.704 So I rest for a minute and then I go over and grab dumbbells 00:37:07.704 --> 00:37:09.084 and I do lateral raises. 00:37:09.484 --> 00:37:14.254 Then I rest for a minute and about that time I get back to the, the 00:37:14.254 --> 00:37:17.054 leg press and it's been about three minutes and I'm able to push it. 00:37:18.404 --> 00:37:19.384 Believe me. 00:37:20.569 --> 00:37:26.549 My medial delts that are being worked in my lateral raises are not impeding, 00:37:26.719 --> 00:37:31.509 by any stretch of the imagination, my glutes in that leg press. 00:37:32.459 --> 00:37:36.509 So yes, you can, it drives me nuts when people are so dogmatic about these things. 00:37:36.769 --> 00:37:43.234 Yes, you can, when wisely done, and wisely paired, you can still get 00:37:43.234 --> 00:37:45.894 maximal hypertrophy gains and super set. 00:37:45.894 --> 00:37:47.994 And this isn't gospel according to the Lindsay. 00:37:48.224 --> 00:37:51.744 This is, we actually have studies showing this, that it's not going 00:37:51.744 --> 00:37:54.124 to impede and that we can do this. 00:37:54.464 --> 00:37:57.264 And there are so many people out there that are so grateful for 00:37:57.264 --> 00:37:58.514 that because they're like, awesome. 00:37:58.734 --> 00:37:58.954 Yeah. 00:37:58.954 --> 00:38:00.874 Cause I didn't have two hours to spend in the gym. 00:38:01.834 --> 00:38:02.164 Right. 00:38:02.244 --> 00:38:03.854 So now I can cut it down to an hour. 00:38:04.404 --> 00:38:04.894 Awesome. 00:38:05.044 --> 00:38:08.274 That's better for normal people. 00:38:08.764 --> 00:38:10.394 My dad always says normal mammals. 00:38:11.544 --> 00:38:14.134 That's like the greatest compliment you can get from my dad, guys, 00:38:14.154 --> 00:38:21.064 by the way, if he meets you and he says, you're a normal mammal. 00:38:21.474 --> 00:38:24.640 He just barely met my, my sister's, husband. 00:38:24.670 --> 00:38:25.500 It happened fast. 00:38:25.520 --> 00:38:25.880 Okay. 00:38:26.610 --> 00:38:30.600 He just barely got to meet him in person and he came, it was so cute. 00:38:30.610 --> 00:38:35.960 He came over to my house yesterday and he goes, Lindsay, he's a normal mammal. 00:38:36.130 --> 00:38:37.060 And I'm like, wow. 00:38:37.665 --> 00:38:38.535 Good job, Ian. 00:38:38.545 --> 00:38:41.285 That is like the best compliment you could ever get from your dad. 00:38:41.295 --> 00:38:43.535 Normal or my dad, normal mammal. 00:38:43.695 --> 00:38:44.225 Anyways. 00:38:44.525 --> 00:38:49.345 So hopefully this, um, episode has helped clear things up for you 00:38:49.345 --> 00:38:54.185 guys that, you know, as long as the work is equated, as long as we are. 00:38:54.865 --> 00:39:02.355 really pushing and trying to stay within, you know, a range of failure, making 00:39:02.355 --> 00:39:06.615 sure that the intensity levels are up, making sure that we are spending, you 00:39:06.615 --> 00:39:10.505 know, appropriate amount of time in the lengthened position in these exercises. 00:39:11.345 --> 00:39:18.255 We can hit and maximize hypertrophy with various rest periods. 00:39:18.655 --> 00:39:22.475 It doesn't have to just be this magical two to three minutes. 00:39:22.725 --> 00:39:23.055 Okay. 00:39:23.445 --> 00:39:29.305 So it's always really fun to sit down and write new programming and look at 00:39:29.305 --> 00:39:34.265 the workload that I'm trying to have people do, um, look at the volume 00:39:34.265 --> 00:39:36.415 that I'm trying to have them hit. 00:39:36.615 --> 00:39:42.215 And then pairing the rest periods appropriately and in a way with supersets 00:39:42.455 --> 00:39:45.625 in a way where it's like they're not going to be spending two hours in the gym. 00:39:46.315 --> 00:39:51.595 Now, usually hypertrophy programs because of the rest periods and the amount of 00:39:51.665 --> 00:39:56.055 work that we have to get done to see maximal growth, it's very common for 00:39:56.055 --> 00:40:00.025 hypertrophy programs to be 60, 75 minutes. 00:40:00.295 --> 00:40:02.195 Like very, very common. 00:40:02.935 --> 00:40:08.045 So just keep that in mind, um, when you're writing your own programs, thinking about 00:40:08.055 --> 00:40:10.935 these things and hopefully that helped. 00:40:11.209 --> 00:40:13.669 Thank you so much for joining me today on the Lifting Lindsay podcast. 00:40:13.739 --> 00:40:18.369 If you have any questions, you can always send me a DM, um, on 00:40:18.419 --> 00:40:19.859 Instagram at Lifting Lindsay. 00:40:20.249 --> 00:40:26.344 I just barely launched my, inner circle, my, um, community Be Strong. 00:40:26.414 --> 00:40:34.124 I'm super excited this month in December, our focus is going to be learning mindful 00:40:34.164 --> 00:40:38.774 eating tactics, so that we can maintain body composition throughout the holiday 00:40:38.824 --> 00:40:46.944 and stay present with family, friends, parties, food, all the good stuff, and 00:40:47.014 --> 00:40:50.894 really teaching people how to hit that 00:40:51.344 --> 00:40:55.304 satisfied without being stuffed so that you can maintain. 00:40:55.424 --> 00:40:57.304 You guys have an amazing week.