144: Stop Wasting Time Between Sets | The Truth About Rest Periods

Are you getting the most out of your workouts, or are you leaving progress on the table? In this episode of The Jason Khalipa Podcast, The Home Team—Jason Khalipa, Gabe Yanez, Dennis Marshall, and Matt DellaValle—breaks down the truth about rest periods and how they impact your performance, recovery, and results. Rest periods aren’t just filler time; they’re an integral part of optimizing your fitness. If you’ve been skipping rest or shortening it without understanding the trade-offs, it’s time to rethink your approach. Discover why longer rest periods allow for heavier lifting and better recovery without wasting your time or hindering results. Learn how shorter intervals can build mental toughness but might limit your ability to maintain output in later sets. And hear how rest strategies change depending on whether you’re training for strength, endurance, or muscle growth. If you’ve ever wondered how to balance intensity and recovery, this is your guide. We also dive into the role CrossFit has played in challenging traditional recovery norms. Its focus on pushing limits with shorter rest periods is a sharp contrast to conventional lifting, sparking a fresh look at how we approach recovery in today’s fitness culture. From discussing optimal rest for achieving your goals to experimenting with recovery strategies for conditioning, strength, and hypertrophy, this conversation is as practical as it gets. In a world where gym efficiency matters, small adjustments like rest periods can bring huge results. Join us as we unpack the science, strategy, and principles that can elevate your training. Whether you’re looking to build muscle, improve endurance, or simply make your workouts more effective, this episode has everything you need to know. Rest smarter, train harder, and make every session count. Let’s dive in with The Home Team! Code: JKPODCAST for 50% off Lab Work at Blokes For Him: https://blokes.co/jkpodcast For Her: https://choosejoi.co/jkpodcast Never let momentum get to zero. Listen to the Jason Khalipa Podcast every Monday and Thursday on Apple Podcasts, Spotify, or YouTube. Follow Jason: https://instagram.com/jasonkhalipa?igshid=MzRlODBiNWFlZA== Follow TRAIN HARD: https://www.instagram.com/trainhard.fit/?hl=en Never Zero Newsletter: https://www.th.fit/ NCFIT Programming For Gym Owners: https://www.nc.fit/programming Philanthropy: https://avaskitchen.org/ CHAPTERS: 00:00 - Intro 00:13 - Interval Training: 2-min, 1-min, 30-sec 05:59 - Rest Requirements: Flex Track Stimulus 09:56 - Importance of Rest Periods 13:33 - Rest Periods and Training Goals 17:23 - Rest Periods and Training Goals 20:10 - CrossFit’s Influence on Fitness Industry 24:37 - CrossFit Athleticism Controversy 27:13 - Lateral Movement in CrossFit 31:25 - High-Level Athletes and CrossFit 34:20 - Daily Training Regimens 35:35 - Transition to Train Hard Daily Program 38:10 - Exercise Tier Lists Explained 43:18 - Over-Scienceing Fitness Concepts 46:18 - Mastering the Basics in Training 49:56 - Max Reps for Curls 53:23 - Introduction of New App