How long should you rest between sets?
For most beginners, 1 to 2 minutes between sets is enough. Muscle grew at every rest length studied. For strength, the studies disagree.
By Gymbers
01 — Blog
Articles on training, nutrition and recovery, each claim cited to published research.
Start here: the reading order →For most beginners, 1 to 2 minutes between sets is enough. Muscle grew at every rest length studied. For strength, the studies disagree.
By Gymbers
Use the full range you can control. Half reps in the stretched part of a lift also count. Mix compound and isolation exercises, and keep them for weeks.
By Gymbers
Eat less than you burn and you lose weight. Eat more and you gain. Your burn can only be estimated, so start from an equation and adjust from the scale.
By Gymbers
Most people who lift do well on about 1.6 g of protein per kg of body weight a day, up to about 2.2. What the studies show and how to hit it.
By Gymbers
Low-carb and low-fat diets lose about the same weight. Set protein first, keep some fat, let carbs fill the rest, and pick the split you can keep.
By Gymbers
You don't have to count calories. If you do, log roughly and often, judge the weekly average, and stop if it makes you anxious.
By Gymbers
New to lifting or carrying extra fat? You may lose fat and build muscle at once. Otherwise, cut slowly or bulk with a small surplus.
By Gymbers
Creatine has the best evidence for lifting, caffeine gives a small boost and protein powder is just food. Most other gym supplements lack good evidence.
By Gymbers
Aim for 7 hours or more. Losing sleep cut strength by about 3% in studies, less in the morning. Sleeping short most nights is what to fix.
By Gymbers
You don't need exactly 10,000 steps. More steps went with lower risk of dying, levelling off at 6,000–10,000 by age. For fat loss, steps help a little.
By Gymbers
Yes. Adding cardio to the same lifting program built about the same muscle in the studies. The small cost showed up in explosive power.
By Gymbers
Most muscle studies run for a few months. In about 10 weeks, young men added about 1.5 kg of lean mass on average.
By Gymbers