# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CJWY-c8nm3Z
- **Gondola URL:** https://gondola.cc/posts/76907142-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/2b219816bb.jpg
- **Posted:** 2020-12-28T17:29:33.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

How Long Do You Rest Between
Set?🤔 - 👇Let us know down below👇
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🎅 𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐒𝐚𝐥𝐞 𝐄𝐧𝐝𝐬 𝐒𝐨𝐨𝐧!! 🎅 
🎄 𝐀𝐥𝐥 $𝟑𝟎 𝐏𝐫𝐨𝐠𝐫𝐚𝐦𝐬 𝐉𝐮𝐬𝐭 $𝟓! 🎄
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𝐂𝐥𝐢𝐜𝐤 𝐓𝐡𝐞 𝐋𝐢𝐧𝐤 𝐢𝐧 𝐁𝐢𝐨🔗
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𝐔𝐬𝐞 𝐂𝐨𝐝𝐞 "𝐌𝐄𝐑𝐑𝐘𝐒𝐀𝐋𝐄" 𝐀𝐭 𝐂𝐡𝐞𝐜𝐤𝐨𝐮𝐭!🛒
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𝐒𝐚𝐥𝐞 𝐄𝐧𝐝𝐬 𝐌𝐢𝐝𝐧𝐢𝐠𝐡𝐭 𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝟏𝐬𝐭
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Follow TheTrainingManual for daily fitness/nutrition tips and education📚
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📥  Be sure to SAVE this for easy reference!⠀
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🔸  This graphic is just a guideline, not a law. As long as you're pushing yourself, keeping great technique, and progressively lifting more weight over time.....You will get stronger, more defined, and increase your endurance. There's no way around it.⁣⁣⁣⁣⠀
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🔸  STRENGTH movements (squats, deadlifts, presses, etc) are the heaviest and should be done at the beginning of your workout. 3-5 sets of 1-5 reps per set with 2-5min rest between sets for full recovery. Keep in mind, unless you're an elite lifter, there's not much reason to go below 3 reps per set. ⁣⁣⁣⁣⠀
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🔸  HYPERTROPHY: A fancy word for "muscle growth" and should be done after your strength work. 3-5 sets of 6-12 reps per set with 1-2min rest between sets. Your muscles will be pumped!⠀
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🔸  ENDURANCE: Most of us meat heads would do well to incorporate more if, for nothing else, general health. Do it at the tail end of your workouts for 2-3 sets of 12-20+ reps per set and 30-75sec rest between sets. You can also do these as "timed sets" where you set the clock (i.e. for 60 seconds) and work non-stop until time runs out.⁣⁣⁣⁣⠀
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📲  Turn on post notifications so you don't miss out!⠀
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Great post by thegainzcenter
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#rest #resttimes #recovery #musclebuilding #buildmuslce #squat #squats #glutes #legday #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift  #hypertrophy  #workout #yogaformen #physio #ukfitfam #fitnessmotivation #shouldermobility #mobility #yogafit #sportperformance

## Stats

- **Views:** 0
- **Likes:** 3,016
- **Shares:** 0
- **Comments:** 14

## Credits

These are the roles credited on Gondola. Credits may be incomplete.
A brand, account owner, or featured person is not necessarily the creator.

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

yogafit, hamstrings, glutes, yogi, buildmuslce, yogaformen, resttimes, quads, hypertrophy, sportperformance, physio, recovery, mobility, flexibility, squats, rest, mobilitywod, bodybuilding, fitnessmotivation, deadlift, shouldermobility, squat, yoga, ukfitfam, weekendyoga, fitness, workout, physicaltherapy, legday, musclebuilding

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