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?
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)?
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).
This will vary based on the RPE target and your level of conditioning.
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?