WEBVTT

00:00:00.593 --> 00:00:03.371
Your timer says sixty seconds, but the next

00:00:03.391 --> 00:00:04.476
set falls apart.

00:00:04.776 --> 00:00:07.247
The useful question is not whether you waited

00:00:07.267 --> 00:00:09.019
long enough to satisfy an app.

00:00:09.332 --> 00:00:11.083
It is whether you can perform the work

00:00:11.103 --> 00:00:12.349
your programme intended.

00:00:13.081 --> 00:00:16.724
A demanding squat and a small isolation exercise

00:00:16.744 --> 00:00:19.175
do not necessarily need the same pause.

00:00:19.514 --> 00:00:22.265
Start with your programme, then consider the load,

00:00:22.658 --> 00:00:25.782
effort and whether your technique and planned repetitions

00:00:25.802 --> 00:00:26.954
remain achievable.

00:00:27.720 --> 00:00:31.057
Imagine the same weight produces ten, six and

00:00:31.077 --> 00:00:33.388
four repetitions with rushed rests.

00:00:33.701 --> 00:00:36.545
A longer pause might help preserve performance.

00:00:36.871 --> 00:00:39.688
Those numbers are an example, not proof that

00:00:39.708 --> 00:00:42.259
rest is the only thing needing adjustment.

00:00:43.012 --> 00:00:46.149
Research does not establish one perfect rest time

00:00:46.169 --> 00:00:49.359
for everybody. A review suggests some benefit from

00:00:49.379 --> 00:00:52.596
avoiding very short rests for muscle growth, with

00:00:52.616 --> 00:00:56.539
uncertainty. A small trial also favoured three minutes

00:00:56.559 --> 00:00:58.577
over one for several outcomes.

00:00:59.320 --> 00:01:02.431
Use the same exercise and load when testing

00:01:02.451 --> 00:01:04.216
a modest change to rest.

00:01:04.502 --> 00:01:07.120
Log the actual pause and repetitions.

00:01:07.446 --> 00:01:10.690
Check sleep, heat, illness and workload too.

00:01:11.016 --> 00:01:13.007
Do not keep adding time to explain away

00:01:13.027 --> 00:01:14.832
pain or dizziness.

00:01:15.604 --> 00:01:18.741
If time is limited, choose a manageable exercise

00:01:18.761 --> 00:01:22.391
list. Protect the quality of priority sets instead

00:01:22.411 --> 00:01:24.456
of rushing every pause.

00:01:24.795 --> 00:01:26.574
The full guide shows how to review a

00:01:26.594 --> 00:01:28.945
timer setting and when another part of the

00:01:28.965 --> 00:01:30.197
plan needs attention.