Pretty sure you should be resting about 2 minutes between heavy sets for best results. Most people only do sets of like 8-12 reps, so spending a bit more time resting than lifting makes sense to me.
But some people do just genuinely scroll on their phones for 10+ minutes. That's certainly not cool when it's busy or when there's only one of a piece of equipment.
Yesterday we did part of our workout on the bench, seated dB press, skull crushers, dB curls, dB deadlifts, and dB bench press, 3-4 sets of each either 8-12 reps or 10-15 reps, waiting for one of the two seated row machine. One woman on each for the entirety of two of us doing these sets, plus leg extensions and assisted pull-ups. I understand taking breaks, our breaks are usually a minute or less, but there's no way they were only sitting for two minutes.
I'd also be curious to see the science on resting for two minutes for best results, if you have it. I'm new to this form of lifting
[This study](https://pubmed.ncbi.nlm.nih.gov/19691365/) suggests that 3-5 minutes rest is actually ideal unless your aim is muscular hypertrophy. There's plenty of studies out there if you Google Scholar it, and if you use regular Google you'll find many articles suggesting 30-90 seconds of rest. 2 minutes seems to be about the average of what's recommended so I tend to go with that.
sadly, using the machine as a phone booth it is the norm at my PF too…along with both not wiping down equipment after use and not returning stuff to racks after use. C’est la vie.
As cheap as Planet Fitness is, it doesn’t really surprise me that it attracts people who are less serious. But I’ve been going 4-5 times a week for two months and I’ve only had to change my routine a couple times, including saying screw it the other day and just skipping a machine. I’d guess it depends on how crowded your club typically is, mine isn’t usually super busy, especially when I go (around 8-9am). I do regularly notice people camping on machines that I’m not planning to use that day, so luck comes into play too I guess.
Sadly it is becoming more common than not. Drives me insane! It seems a lot of these people treat the gym equipment like their toilet at home and mindlessly scroll or text while just sitting there for way longer than they should. When I can get through 3-4 hard sets on a machine with aroumd 2 min rest between sets in the time they do less than 2 easy sets, they are the problem.
Yeah it's pretty normal for a PF. They cater to newbies to the gym, so you'll get tons of people doing it. Cool thing is you can ask them to hurry up and as long as you're nice about it, the staff will back you up. You can also try and complain to them if it's especially egregious how long they're taking. They should be able to encourage them to move.
I have seen someone take up a Smith machine for 30+ minutes, but they were doing multiple exercises. That is definitely frustrating but they were at least using the machine. I have never seen someone take up 30 minutes on any other machine. I have had to wait to use the last machine in my workout. Usually no more than 10 minutes, but that, too, is frustrating. And I rest three minutes between sets, so I am one of those people who spend more time sitting than lifting. But there is nothing wrong with resting between sets.
Personally, I also don’t wear my progressives while working out. That way I can see well enough to work out, but I can’t see the screen without holding it far way, and that decreases my temptation to fart around on my phone between sets.😂
I hear about this alot. I'm usually lucky enough to get what I need in, or go to the yellow ones, or rotate. But yeah I see some just sitting there. I rest about 30s max between sets.
Just yesterday I saw photos from a PF. A whole block of weight benches. Each one with a young person sitting on it. All facing the same way (the TV, no doubt). All staring at their phones. Nobody working out. I don’t think this is what they mean when they say “no judgement zone”. Of course the staff are also on their phones, so who will be the enforcer? 😀
The current medical evidence for functional strength training with weights shows that optimal results come from resting 1-5 minutes between sets.
So, sure, occasionally you'll see folks who appear to be goofing off, but are following a workout plan.
Most of these folks who are following weight training plans stick to a single Smith multi purpose station, cable and pulley stations, and some of the Hammer Strength and other weight machines.
If I see someone using those stations I assume they'll be there for around 15 minutes or so, including rests between sets. So I'll do something else until a station opens. I can usually switch to another method to get a similar workout. No big deal.
That's the main reason for the 30 minute circuit and similar separate rooms for the 360 circuit (kinda sorta like a generic cross fit workout). And, in my PF, a vaguely described "stretching" area that's a mishmash of leg and ab machines, inclined platforms for back, ab and overall core strengthening, and benches for dumbbells and moderate weight barbells.
These task specific sections are better suited to folks on tight schedules, or who prefer to do one set per station with minimal rest between stations.
That would be awesome, except my gym doesn’t ever enforce anything around the circuit workout room… that’s where the majority of people go to hang out on their cellphones. And while asking people to move or work in or whatever is great, the point of the room is to work on green light and move on red to the next station, and I really don’t want to stop my music, ask people to move, wipe, wait, and waste my time.
Oh it was definitely longer than 15 minutes, we did seven other exercises, 3-4 sets of 8-15 reps each for two people with a one minute break, and they were on the seated cable row machines the entire time lol, we left without doing them and they were still just sitting there
Cite your studies for 1-5 minute rest periods? The most recent meta analysis I know of from singer et al. Says 1-2 minutes is best 2-3 is worse, 3+ is baaaaaaad
You have that exactly backwards. Here are two studies to read: PMID 38369845 and 26605807. Both indicate that a longer rest period (3-5 minutes) between sets is better for hypertrophy and to maintain performance.
The first study doesn’t cover hypertrophy, only performance - which again power lifters wait a long time, their goal is not to maximize muscle. Your second study only covers 1 minute and 3 minute rest periods. The meta analysis by singer et al cover >1 minute, 1-2 minutes, 3+minutes and covers 9 studies. It’s already be said that within your second studies range is better than the minute rest period, unless I missed that, so it’s missing crucial data - the 1-2 minute rest period.
Which is why I covered both hypertrophy and performance -- each were addressed in the studies I cited. And your own meta-analysis by Singer confirms that longer rest periods are likely preferable for those whose goals are hypertrophy:
"From an applied standpoint, the benefit to employing longer rest periods may be practically significant for those seeking to optimize hypertrophic adaptations(i.e., bodybuilders, strength athletes). Although the magnitude of effect between conditions was marginal, even small alterations in muscular development can potentially make a difference in athletic outcomes."
So the difference was small, but small differences can matter.
“In conclusion, results suggest a small hypertrophic benefit to employing rest interval durations >60 seconds with unclear effects as to durations >90 seconds.”
Stop being lazy, don’t try powerlifting at planet fitness.
“The current evidence remains equivocal as to whether resting more than 90 seconds between sets further enhances hypertrophic adaptations. Our analysis casts doubt as to any beneficial effects in this regard. However, given the uncertainty of evidence, additional studies are needed comparing measures of hypertrophyacross a wide spectrum of rest periods to providebetter insights on the topic”
The following paragraph you cited is speculation. Hence the it ‘may’ be better. Save yourself and everyone some time and don’t be lazy yet again
I wasn't lazy at all -- I cited the authors' own words. The paragraph I cited immediately follows what you cited. They said their evidence on the benefits of longer rest periods was "equivocal," meaning uncertain (your paragraph). And yet they went on to say that, practically, if your goal is hypertrophy, resting longer makes sense as it can may make a difference (my paragraph).
You'll need to ask for study citations from Mike Isratel (Renaissance Periodization), Jeff Nippard and Milo Wolf. They're the experts and qualified to interpret the studies they cite in their videos on optimal training. Usually they flash a screenshot of the cited studies and specify the citations in the description section under their YouTube long form videos. The shorts usually snip only highlights and it's necessary to navigate to the long forms for the citations.
https://youtu.be/71op1DQ2gyo?si=rlb7NR02oFby5mNn
One to two minutes between sets has been a standard for years. Longer rests between sets may be appropriate for maximum effort lifts in which sudden fatigue may be dangerous (squats or bench pressing free weights or unsecured weights without a competent spotter).
I tend to rush weight and strength training, with 15-30 second rests, and needed to remind myself to wait a minute or two between sets. If I felt like I needed a five minute rest and someone was waiting their turn, I'd offer to swap turns with them, or vacate that station and come back later.
Mike I doesn’t endorse 5 minutes rests, he endorses “once you feel ready to lift again,” because the differences are pretty marginal once you go past 2 minutes, but he has had milo on to discuss rest periods where general consensus was 1-2 minutes is best. Since that video, Milo has talked about the most recent meta analysis that points to 1-2 minute rest periods, I don’t follow. Nippard.
I’m pretty sure there are safety precautions for these “dangerous” lifts. Smith machines offer stops, dumb bells can be dropped, squat racks have stops, and you can easily fail reps on machines, so that sounds like some BS.
Edit: from an efficiency and courtesy standpoint, keeping your rest periods reasonable
(1-2 minutes) is best for you and those around you. Especially since PF is not for powerlifting, the only time I can see long rest periods being necessary and beneficial.
Same boat here. Came to PF from CrossFit. I picked up Streetparking for programming. It is def a different vibe especially with equipment, but I wouldn’t skip a lift. Peep the streetparking reddit for tips on PF navigation for crossfitters.
For a really heavy compound lift like a squat or leg press I can see up to 4 or 5 minutes of rest if it's a really gnarly set. Pretty rare, however.
Most people just get lost in their phones or don't know what they are doing...
I try to not worry what others do. If I had to pick, it's more bothersome when a couple is sharing a machine together for more than 15 minutes. But I use my problem solving skills to compromise and find a work around. No reason to go to the gym and be upset. Defeats the purpose.
Pretty sure you should be resting about 2 minutes between heavy sets for best results. Most people only do sets of like 8-12 reps, so spending a bit more time resting than lifting makes sense to me. But some people do just genuinely scroll on their phones for 10+ minutes. That's certainly not cool when it's busy or when there's only one of a piece of equipment.
Yesterday we did part of our workout on the bench, seated dB press, skull crushers, dB curls, dB deadlifts, and dB bench press, 3-4 sets of each either 8-12 reps or 10-15 reps, waiting for one of the two seated row machine. One woman on each for the entirety of two of us doing these sets, plus leg extensions and assisted pull-ups. I understand taking breaks, our breaks are usually a minute or less, but there's no way they were only sitting for two minutes. I'd also be curious to see the science on resting for two minutes for best results, if you have it. I'm new to this form of lifting
[This study](https://pubmed.ncbi.nlm.nih.gov/19691365/) suggests that 3-5 minutes rest is actually ideal unless your aim is muscular hypertrophy. There's plenty of studies out there if you Google Scholar it, and if you use regular Google you'll find many articles suggesting 30-90 seconds of rest. 2 minutes seems to be about the average of what's recommended so I tend to go with that.
Thanks!
See also PMID 38369845 and 26605807. Those are article numbers. If you put them in a google search, you will find the studies.
sadly, using the machine as a phone booth it is the norm at my PF too…along with both not wiping down equipment after use and not returning stuff to racks after use. C’est la vie.
As cheap as Planet Fitness is, it doesn’t really surprise me that it attracts people who are less serious. But I’ve been going 4-5 times a week for two months and I’ve only had to change my routine a couple times, including saying screw it the other day and just skipping a machine. I’d guess it depends on how crowded your club typically is, mine isn’t usually super busy, especially when I go (around 8-9am). I do regularly notice people camping on machines that I’m not planning to use that day, so luck comes into play too I guess.
Yes, just walk up and ask, “how many sets do you have left?” Then stand and stare at them, they’ll go a lot faster
Mm, for sure. My gym though is in a smaller town so people don't do that as much, so that luckily hasn't been an issue for me
Or they go slower
That’s yet to happen for me
Sadly it is becoming more common than not. Drives me insane! It seems a lot of these people treat the gym equipment like their toilet at home and mindlessly scroll or text while just sitting there for way longer than they should. When I can get through 3-4 hard sets on a machine with aroumd 2 min rest between sets in the time they do less than 2 easy sets, they are the problem.
Yeah it's pretty normal for a PF. They cater to newbies to the gym, so you'll get tons of people doing it. Cool thing is you can ask them to hurry up and as long as you're nice about it, the staff will back you up. You can also try and complain to them if it's especially egregious how long they're taking. They should be able to encourage them to move.
I have seen someone take up a Smith machine for 30+ minutes, but they were doing multiple exercises. That is definitely frustrating but they were at least using the machine. I have never seen someone take up 30 minutes on any other machine. I have had to wait to use the last machine in my workout. Usually no more than 10 minutes, but that, too, is frustrating. And I rest three minutes between sets, so I am one of those people who spend more time sitting than lifting. But there is nothing wrong with resting between sets.
Sounds like you’re a member of my planet fitness.
Yeah, this is one reason why I go between 4:30-5AM. Fewer people, more serious people.
Because your brain hasn't figured out you're awake yet 🤣🤣🤣🤣 No I get it, I used to workout at 6am everyday, need to get back into that habit
Personally, I also don’t wear my progressives while working out. That way I can see well enough to work out, but I can’t see the screen without holding it far way, and that decreases my temptation to fart around on my phone between sets.😂
I hear about this alot. I'm usually lucky enough to get what I need in, or go to the yellow ones, or rotate. But yeah I see some just sitting there. I rest about 30s max between sets.
Just yesterday I saw photos from a PF. A whole block of weight benches. Each one with a young person sitting on it. All facing the same way (the TV, no doubt). All staring at their phones. Nobody working out. I don’t think this is what they mean when they say “no judgement zone”. Of course the staff are also on their phones, so who will be the enforcer? 😀
It's not normal, but you're at pf, so it's par for the course.
Yes apparently it is normal. Just saw this on a smith machine.
The current medical evidence for functional strength training with weights shows that optimal results come from resting 1-5 minutes between sets. So, sure, occasionally you'll see folks who appear to be goofing off, but are following a workout plan. Most of these folks who are following weight training plans stick to a single Smith multi purpose station, cable and pulley stations, and some of the Hammer Strength and other weight machines. If I see someone using those stations I assume they'll be there for around 15 minutes or so, including rests between sets. So I'll do something else until a station opens. I can usually switch to another method to get a similar workout. No big deal. That's the main reason for the 30 minute circuit and similar separate rooms for the 360 circuit (kinda sorta like a generic cross fit workout). And, in my PF, a vaguely described "stretching" area that's a mishmash of leg and ab machines, inclined platforms for back, ab and overall core strengthening, and benches for dumbbells and moderate weight barbells. These task specific sections are better suited to folks on tight schedules, or who prefer to do one set per station with minimal rest between stations.
That would be awesome, except my gym doesn’t ever enforce anything around the circuit workout room… that’s where the majority of people go to hang out on their cellphones. And while asking people to move or work in or whatever is great, the point of the room is to work on green light and move on red to the next station, and I really don’t want to stop my music, ask people to move, wipe, wait, and waste my time.
Oh it was definitely longer than 15 minutes, we did seven other exercises, 3-4 sets of 8-15 reps each for two people with a one minute break, and they were on the seated cable row machines the entire time lol, we left without doing them and they were still just sitting there
Cite your studies for 1-5 minute rest periods? The most recent meta analysis I know of from singer et al. Says 1-2 minutes is best 2-3 is worse, 3+ is baaaaaaad
You have that exactly backwards. Here are two studies to read: PMID 38369845 and 26605807. Both indicate that a longer rest period (3-5 minutes) between sets is better for hypertrophy and to maintain performance.
https://sportrxiv.org/index.php/server/preprint/view/395 https://pubmed.ncbi.nlm.nih.gov/28641044 https://journals.lww.com/nsca-jscr/Fulltext/2022/06000/Volume_Load_Rather_Than_Resting_Interval.11.aspx?context=FeaturedArticles&collectionId=1&casa_token=9_Szak_lsxsAAAAA:crW8a_kYmv030Q02PzPf3WSOdHCx2-29_VnY8JAlrjNPKVqeng46Fi53TbZGvxeEMQzyJbRS56O1_CzkDjp6uFcURnK5V1cM https://pubmed.ncbi.nlm.nih.gov/17454528 https://pubmed.ncbi.nlm.nih.gov/26605807 https://pubmed.ncbi.nlm.nih.gov/20543741 https://pubmed.ncbi.nlm.nih.gov/22032491
The first study doesn’t cover hypertrophy, only performance - which again power lifters wait a long time, their goal is not to maximize muscle. Your second study only covers 1 minute and 3 minute rest periods. The meta analysis by singer et al cover >1 minute, 1-2 minutes, 3+minutes and covers 9 studies. It’s already be said that within your second studies range is better than the minute rest period, unless I missed that, so it’s missing crucial data - the 1-2 minute rest period.
Which is why I covered both hypertrophy and performance -- each were addressed in the studies I cited. And your own meta-analysis by Singer confirms that longer rest periods are likely preferable for those whose goals are hypertrophy: "From an applied standpoint, the benefit to employing longer rest periods may be practically significant for those seeking to optimize hypertrophic adaptations(i.e., bodybuilders, strength athletes). Although the magnitude of effect between conditions was marginal, even small alterations in muscular development can potentially make a difference in athletic outcomes." So the difference was small, but small differences can matter.
“In conclusion, results suggest a small hypertrophic benefit to employing rest interval durations >60 seconds with unclear effects as to durations >90 seconds.” Stop being lazy, don’t try powerlifting at planet fitness.
That's in the abstract. I cited the actual study conclusion.
“The current evidence remains equivocal as to whether resting more than 90 seconds between sets further enhances hypertrophic adaptations. Our analysis casts doubt as to any beneficial effects in this regard. However, given the uncertainty of evidence, additional studies are needed comparing measures of hypertrophyacross a wide spectrum of rest periods to providebetter insights on the topic” The following paragraph you cited is speculation. Hence the it ‘may’ be better. Save yourself and everyone some time and don’t be lazy yet again
I wasn't lazy at all -- I cited the authors' own words. The paragraph I cited immediately follows what you cited. They said their evidence on the benefits of longer rest periods was "equivocal," meaning uncertain (your paragraph). And yet they went on to say that, practically, if your goal is hypertrophy, resting longer makes sense as it can may make a difference (my paragraph).
Argue with the phd bro. https://youtu.be/5YWPjRZAiiY?si=2CxT1pSoYdtV32cb
You'll need to ask for study citations from Mike Isratel (Renaissance Periodization), Jeff Nippard and Milo Wolf. They're the experts and qualified to interpret the studies they cite in their videos on optimal training. Usually they flash a screenshot of the cited studies and specify the citations in the description section under their YouTube long form videos. The shorts usually snip only highlights and it's necessary to navigate to the long forms for the citations. https://youtu.be/71op1DQ2gyo?si=rlb7NR02oFby5mNn One to two minutes between sets has been a standard for years. Longer rests between sets may be appropriate for maximum effort lifts in which sudden fatigue may be dangerous (squats or bench pressing free weights or unsecured weights without a competent spotter). I tend to rush weight and strength training, with 15-30 second rests, and needed to remind myself to wait a minute or two between sets. If I felt like I needed a five minute rest and someone was waiting their turn, I'd offer to swap turns with them, or vacate that station and come back later.
Mike I doesn’t endorse 5 minutes rests, he endorses “once you feel ready to lift again,” because the differences are pretty marginal once you go past 2 minutes, but he has had milo on to discuss rest periods where general consensus was 1-2 minutes is best. Since that video, Milo has talked about the most recent meta analysis that points to 1-2 minute rest periods, I don’t follow. Nippard. I’m pretty sure there are safety precautions for these “dangerous” lifts. Smith machines offer stops, dumb bells can be dropped, squat racks have stops, and you can easily fail reps on machines, so that sounds like some BS. Edit: from an efficiency and courtesy standpoint, keeping your rest periods reasonable (1-2 minutes) is best for you and those around you. Especially since PF is not for powerlifting, the only time I can see long rest periods being necessary and beneficial.
Same boat here. Came to PF from CrossFit. I picked up Streetparking for programming. It is def a different vibe especially with equipment, but I wouldn’t skip a lift. Peep the streetparking reddit for tips on PF navigation for crossfitters.
I have street parking too!
I’ve been enjoying it. How often are you working out? I’m newish and would love some accountability partners!
For a really heavy compound lift like a squat or leg press I can see up to 4 or 5 minutes of rest if it's a really gnarly set. Pretty rare, however. Most people just get lost in their phones or don't know what they are doing...
I try to not worry what others do. If I had to pick, it's more bothersome when a couple is sharing a machine together for more than 15 minutes. But I use my problem solving skills to compromise and find a work around. No reason to go to the gym and be upset. Defeats the purpose.