you could imagine just taking very long. Rest, keeping the session being a big, lazy bear and right training. I sometimes do this. I tell myself. I'm going to work out for 45 minutes and then two hours later. I'm done but not because I was huffing and puffing the whole time. But because I was training, really slowly. Is there any evidence that training slowly can offset some of the negative effects of doing a lot of volume? Well,
it's an old adage, if, you know, two responses to the question. I mean, the first one I would say. Say, you know, there's a difference between 10 sets of six and six sets of 10 and I think that comes back to the volume conversation, you know, six sets of 10 is driving up metabolic stimulus. If you're doing 10 sets of 6, you can probably take it to a higher intensity, but you're not going to get the same metabolic load. You're not going to get the same internal metabolic environment that drives the lactate release that there will end signal, you know, further anabolic testosterone release because of the lactate in your body, that that's a key. Iteration, the rest is often the consideration. That's overlooked out there in general population. And in many sporting environment, you know, that the rest is, is as important, a programming variable, as the load, and the intensity, the intensity, the load, the volume, Etc. And yes, if you remove, if you extend the value, if you extend the the duration of your rest periods, what you're ultimately doing is influencing that metabolic stimulus. Again, you're allowing the flushing of the body, the removal of waste. Products, you know, lactate to be, you know, removed via from from the body and then the metabolic environment is reduced. So what,
so if I understand correctly, you want to create a metabolic stress solutely. So, so the way that I've been training, slow and lazy is not necessarily the best way to go. I could, I could, in theory, do a 45 or 60 Minute session where I pack in more more work per unit time. I'm not going to be able to quote unquote, perform as well. I won't be able to lift as much now. Unweight the bar between sets, or maybe even during sets, if I have someone who could do that, but it sounds like that's the way to go. So it's got to be. So this, the old adage of high intensity short, duration is probably the way to go correct. And,
and, you know, in layman's terms, if the same objective, the same training goal is just muscle tissue growth and we're not talking about maximal strength or any of those type of parameters. We're just talking about growing muscle. If there's an athlete, a, and they just six, six sets of 10 with two minutes rest and there's a flea Maybe that does six sets of 10 with three minutes left rest athlete. A will likely see the highest muscle gain muscle hypertrophy gains because of the metabolic stimulus that they're driving with the shorter rest periods. Interesting. For
all the years that I've spent exploring exercise science and trying to get this information from the internet and various places that this is the first time it's ever been told to me clearly. So basically I need to put my ego aside and I need to not focus so much on getting as many reps with a given. Eight and keep the rest restricted to me about two minutes. Yeah, get the work in and then I'll derive the benefits.
I mean, you've absolutely nailed it to be honest. And again, if you think about human nature and how we approach to we're inherently lazy, right? As humans. We want to, you know, we want to take that rest. You want to take the time out to recover and feel refreshed, but we're trying to create a training stimulus. We're trying to create a very specific stimulus, internal to the body and that is often driven by the metabolic. Moment at that moment in time. Now if we allow the meta carbolic environment to change by extending the rest periods. We're not going to see as beneficial gains at the end of it. There are interested. It is, it is very much a motivational and ego thing, rather than saying, okay. I'm going to push my loads as high as I can and really challenge maximal, strength, do fewer repetitions take longer period of time. It's a completely different approach to training. It's a different end goal interesting,
Long Rest Periods Between Sets Reduce Metabolic Stress, Inhibiting Muscle Hypertrophy
Dr. Duncan French: How to Exercise for Strength Gains & Hormone Optimization | Episode 45