# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CG_Gva8HWi1
- **Gondola URL:** https://gondola.cc/posts/76908124-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/1bbf870f90.jpg
- **Posted:** 2020-10-30T23:24:53.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

How Long Do You Rest Between
Sets?🤔 - ALL PROGRAMS ARE JUST $5!
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🎃 𝗢𝘂𝗿 $𝟱 𝗦𝗽𝗲𝗰𝗶𝗮𝗹 𝗛𝗮𝗹𝗹𝗼𝘄𝗲𝗲𝗻 𝗦𝗮𝗹𝗲 𝗜𝘀 𝗡𝗼𝘄 𝗢𝗻! 🎃  ʟɪɴᴋ ɪɴ ʙɪᴏ 🔗
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𝗨𝘀𝗲 𝗖𝗼𝗱𝗲 "𝗦𝗣𝗢𝗢𝗞𝗬𝗦𝗔𝗟𝗘" 𝘁𝗼 𝗴𝗲𝘁 𝗮𝗻𝘆 𝗼𝗳 𝗼𝘂𝗿 𝗴𝘂𝗶𝗱𝗲𝘀 𝗼𝗿 𝗯𝗿𝗮𝗻𝗱 𝗻𝗲𝘄 𝗿𝗲𝗰𝗶𝗽𝗲 𝗽𝗮𝗰𝗸𝘀 𝗳𝗼𝗿 𝗷𝘂𝘀𝘁 $𝟱 😮
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𝗢𝗳𝗳𝗲𝗿 𝗘𝗻𝗱𝘀 𝗠𝗶𝗱𝗻𝗶𝗴𝗵𝘁, 𝗡𝗼𝘃𝗲𝗺𝗯𝗲𝗿 𝟭𝘀𝘁 ⚠️
・・・
Our best selling program at the moment is our 6 Week Strength & Size Program.
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It is based on over 50+ scientific studies and is 169 pages long! 
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You also receive:
✅ A Supplement Guide.
✅ 14 High Protein Recipes.
✅ A 6 Week Workout Plan.
✅ The program in PDF Format.
✅ The program in Video Format.
✅ Barcodes on all recipes
✅ East MyFitnessPal Integration.
✅ A 30 Day Money Back Guarantee.
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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 #irishfitfam #idoportal  #shouldermobility #mobility #yogafit #sportperformance

## Stats

- **Views:** 0
- **Likes:** 11,547
- **Shares:** 0
- **Comments:** 65

## 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, idoportal, buildmuslce, yogaformen, irishfitfam, resttimes, quads, hypertrophy, sportperformance, physio, recovery, mobility, flexibility, squats, rest, mobilitywod, bodybuilding, deadlift, shouldermobility, squat, yoga, weekendyoga, fitness, workout, physicaltherapy, legday, musclebuilding

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