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Lower RPE / Higher velocity training and rest times

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  • Lower RPE / Higher velocity training and rest times

    What's up docs,
    in your podcast (Episode #115: Programming Tweaks for Better Results) you talked about lower RPE / higher velocity training.
    Does this style of training (RPE 7 and below) allow for shorter rest periods without drawbacks?
    By drawbacks I mean lower strength / muscle gains, as I have heard / read that training with 3 min rest periods usually leads to lifting with lower weights than with 5 min rest periods.

    In all BBM templates I have seen so far the RPE is in the range 6-9 and recommended duration of rest periods for competition lifts is 4-5 mins.
    Would the same rest duration apply for this style of training or would 3-4 mins suffice?

  • #2
    Originally posted by Mindok View Post
    What's up docs,
    By drawbacks I mean lower strength / muscle gains, as I have heard / read that training with 3 min rest periods usually leads to lifting with lower weights than with 5 min rest periods.
    Where did you read this?

    There are some papers with rest periods of less than 1 minute that show some evidence of inferior hypertrophy vs. longer rests (moreso for compound than for isolation movements), but most of the data on this actually finds no significant difference between rest periods of 2 minutes vs. longer for hypertrophy.
    IG / YT

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    • #3
      Originally posted by Austin Baraki View Post

      Where did you read this?

      There are some papers with rest periods of less than 1 minute that show some evidence of inferior hypertrophy vs. longer rests (moreso for compound than for isolation movements), but most of the data on this actually finds no significant difference between rest periods of 2 minutes vs. longer for hypertrophy.
      Hi Austin,
      looks like I misremembered the studies, I remembered a Jeff Nippard video claiming something like that but then when I checked the sources it was less 1 min rest vs 3 mins or less than 1 min vs more than 1 min.

      What is the BBM template recommendation of 4-5 mins rests for main lifts based on?
      Is that backed by some research? Doing 2 min rests for compound movements sounds insufficient based on my own experience and intuition,
      but I have not trained in that way so I might not be adapted to it. Or to make it work lower weights would be necessary (for the same RPE)?

      Comment


      • #4
        Originally posted by Mindok View Post
        What is the BBM template recommendation of 4-5 mins rests for main lifts based on?
        Most say 3-5 minutes, which is a reasonable target based on experience as well as based on research on things like rates of ATP re-generation (specifically, that rates of regeneration taper off markedly such that resting for, say, 8+ minutes gets you negligible further benefit).

        Originally posted by Mindok View Post
        Doing 2 min rests for compound movements sounds insufficient based on my own experience and intuition, but I have not trained in that way so I might not be adapted to it. Or to make it work lower weights would be necessary (for the same RPE)?
        This will vary based on the RPE target and your level of conditioning.
        IG / YT

        Comment


        • #5
          Okay, I will rephrase my original question with the above discussions in mind:
          If BBM were to release a template where most sets where RPE was 7 or less, would the recommended rest for main lifts still be 4-5 mins, or lower?

          Comment


          • #6
            Originally posted by Mindok View Post
            Okay, I will rephrase my original question with the above discussions in mind:
            If BBM were to release a template where most sets where RPE was 7 or less, would the recommended rest for main lifts still be 4-5 mins, or lower?
            They are 3-5 minutes, as some of our strength templates do this for a significant amount of the training volume.
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