How long to rest between sets ⬇️ To perform your best and get the most out of each set, here are a few general guidelines that would probably work fine MOST of the time: → Rest for 2-5 minutes on larger compound exercises (presses, squats, rows, deadlifts, etc.) → Rest for 1-3 minutes on smaller isolation/accessory exercises (bicep curls, tricep extensions, lateral/front raises, flys, leg curls/extensions, etc.) But if you want a less general approach, run through this check list between sets: 1. Cardio recovery Example: Is your breathing under control from the last set? If you’re still huffing & puffing, rest longer. Once your breathing is under control, move on ⤵️ 2. Target muscle recovery Example: On a set of bench press, does your chest feel (mostly) recovered? If the target muscle is still burning/fatigued and feeling weak, rest longer. Once the target muscle feels ready to roll, move on ⤵️ 3. Assisting muscle recovery Example: On bench press, are your shoulders and triceps (any supporting muscles) recovered? If they’ll be the limiting factor on your next set, rest longer. Once the assisting muscles feel good to go, move on ⤵️ 4. Nervous system recovery Example: Overall, do you feel ready physically AND mentally to perform another challenging set? If you’re still pooped from the last set, rest longer. Once you’re in the clear on these four things, dive right into the next set! Keep in mind, this is for training for muscle growth - for strength or endurance training rest times will differ. Run through this checklist on your next workout and notice the difference 💪 Credit to @drmikeisraetel for this 4 factor rest model - follow him if you like learning about fitness stuff from a hilarious (and jacked) dude.

Everything you need to know about creatine 💪

Sam Sulek vs Science. Can you build muscle & lose fat simultaneously? 🤨#greenscreen #greenscreenvideo

You’re NOT going to put on pounds of fat overnight ❌ Even if you do have a day like this, one “bad” day is hardly anything in the grand scheme of things. Real, noticeable fat gain happens from consistently overeating over the course of weeks/months/years, NOT one day. So the next time you feel like saying “screw it” after slipping up on your diet for one day… Remember how little ONE day is. The only way you’re going to ACTUALLY mess up your diet is if you do say “screw it” the day after, then the next, and so on… Long-term > Short-term 👊