#268: Rest Periods, Rest Days, and Double Days

3D Muscle Journey

Oct 31, 2024•1 hr 29 min

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Episode description

Brad, Eric, and Jeff discuss different strategies you can use to help you find the sweet spot between time efficiency and stimulus efficiency for your situation. How long should you rest between sets? Is resting longer between reps to extend the length of a set a good strategy? What are antagonist paired sets and why would someone use them? How to drop sets compare to myo-reps in regard to effectiveness? What evidence is there on double days? Why is it important to be able to differentiate which type of fatigue you are experiencing? Do drops in performance really matter for hypertrophy? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:27- The information Jeff, Brad, and Eric use to build an athlete’s training split

5:53- How much does frequency matter when volume is equated?

8:26- Rest between sets

19:48- Antagonist paired sets

26:12- Be strategic with the exercises you pair together

32:50- Evidence on double days

42:18- Drop sets

46:20- Drop sets vs. Myo-reps in regard to effectiveness

53:10- Do drops in performance really matter for hypertrophy?

58:27- Different types of fatigue