Q: In the Old Man Young Muscle workout, you show 10-second rests between some sets. Do you still recommend that? Do you use 10-second rests in your current workouts?
A: In a recent newsletter, I mentioned resting 10 seconds after the last set of an exercise and continuing to rep out when you want a volume boost for lagging muscles…
I also use that 10-second rest/pause set on an exercise on which I didn’t quite feel, didn’t get enough reps, or my wife opened the door to ask me why the remote isn’t working. (“Point it at the TV, lady!”)
For example, after my STX sets on the ideal chest exercise, I sometimes use close-grip bench pushups as the add-on. If I only get seven reps, I’ll rest 10 seconds and then hit it again, usually getting another four or five…
Limiting the rest on that extra set to only 10 seconds instead of 20 or 30 keeps fatigue high, which means fewer reps and faster fast-twitch activation.…
Another option: Instead of an extra set of the add-on exercise, you can use a different movement—but it can’t take much set-up time. Remember, you only have 10 seconds.
For example, if I do pushdowns or kickbacks as an add-on contracted-position exercise for tri’s, I may rest 10 seconds as I flatten the bench and then do a quick set of bench dips. I emphasize the top contraction, not going down too far to avoid shoulder trauma. This shot of Jonathan shows the lowest safe depth…
Why not use 10-second rests between all sets? A 2021 study got best results with 20-second rest, so I try to stick with that most of the time. More on that study in Chapter 7 of Old Man Young Muscle 2, which will be released in a few weeks.
Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, the ideal exercise for each muscle, and the best stretch and contracted add-on moves, get your copy of Old Man, Young Muscle.
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