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Today’s Health Upgrade
Do you need more or less rest between sets?
A 1-2 punch for fighting headaches
The secret to a longer life is…
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Fitness
Should You Rest More Or Less Between Sets?
If you’ve ever wondered whether you should rest longer or shorter between sets to maximize your reps, science has an answer.
A new study suggests that resting for at least 2 minutes between sets allows you to maximize performance and manage fatigue.
Researchers wanted to determine how different rest intervals affected the number of repetitions completed before a significant drop in velocity—an indicator of fatigue. They tested multiple rest periods (30 seconds, 1 minute, 2 minutes, and 3 minutes) on trained individuals performing the bench pull exercise.
When participants rested only 30 seconds, their rep count dropped significantly after just a few sets. A 1-minute break was better but still led to an earlier decline in performance. However, those who took 2-minute or 3-minute rests maintained their repetition volume for more sets before experiencing fatigue.
The researchers believe that allowing more time for phosphocreatine replenishment—your muscles’ quick energy source—explains the difference. With short rest periods, your muscles don’t have enough time to recover fully, leading to an earlier drop in performance.
If your goal is to maintain power and complete more high-quality reps in your workout, aim for at least 2 minutes of rest between sets. This ensures your muscles have enough time to recover to push through more effective reps before hitting fatigue.
On Our Radar
A 1-2 Punch For Fighting Headaches
Migraines can be debilitating, but what if a simple combination could help ease the pain?
New research suggests that supplementing with probiotics and vitamin D may reduce migraine severity, improve mental health, and lower inflammation.
Participants with below average Vitamin D were randomly divided into two groups: one receiving the supplements and the other receiving a placebo.
Those taking probiotics and vitamin D experienced significant reductions in migraines, their markers of inflammation decreased, and they reported improvements in symptoms of anxiety and depression.
Vitamin D plays a crucial role in immune function and inflammation regulation, while probiotics contribute to gut health and may influence neurotransmitter production, which can affect mood and pain perception.
Additional studies are needed to validate whether the results hold up. Adding supplements might not make a difference if you don’t suffer from low levels of Vitamin D.
If you use Vitamin D, don’t settle for a lower quality option. Vitamin D is fat soluble, which means taking it with a fat source helps with absorption. Research suggests combining a fat source with Vitamin D can increase absorption by 32 percent.
But you don’t need a fatty meal loaded up with calories. Momentous Vitamin D took the thinking out of supplementation by coating their supplement in olive oil. That means you can take the Vitamin D and the pill is designed to maximize absorption without needing anything else.
Like all Momentous products, you have peace of mind because everything is tested and third-party certified for quality, safety, and label accuracy. If you want to try Vitamin D, use the code “PumpClub” to receive 20 percent off your entire order.
Longevity
The Secret to a Longer Life Might Be Your Social Circle
You’ve heard that exercise, nutrition, and sleep are keys to a long life. But what if one of the most powerful factors in longevity isn’t just what you eat or how much you move—but the people around you?
New research suggests that social connections play a major role in determining how long you live—and may even override some genetic risks.
A recent study examined the complex interplay between genetics, environment, and lifespan. While we often hear about genes determining our fate, this research found that environmental factors—especially social connections—can significantly influence how long you live.
One of the most powerful findings was that strong social connections were linked to lower mortality rates, even in individuals with a genetic predisposition to shorter lifespans. In other words, people with close relationships— family, friends, or community networks—tended to live longer, regardless of their genetic risk factors.
This aligns with research that has found that loneliness is associated with increased inflammation, higher stress hormone levels, and a greater risk of chronic diseases.
The researchers suggest strong social ties reduce stress, improve immune function, and encourage healthier behaviors. When you have a supportive network, you’re more likely to engage in physical activity, eat nutritious foods, and avoid harmful habits like smoking or excessive drinking.
Another mechanism is that social engagement keeps the brain sharp, reducing the risk of cognitive decline. Meaningful conversations, emotional support, and a sense of belonging all help maintain mental well-being, which is a key factor in overall longevity.
If you want to live longer, prioritize your relationships as much as your workouts and meals.
Make time for friends and family. Regular social interactions—whether weekly meet-ups, phone calls, or shared meals—can strengthen your health.
Join a community. Engaging with others creates a sense of belonging whether it’s a hobby group, a volunteer organization, or a fitness class.
Check in on others. Being socially connected isn’t just about receiving support—it’s also about giving it. Helping others improves mental and physical health.
If you’re looking for community, that’s why we created The Pump app — it’s the positive corner of the internet. We don’t just help you exercise, eat better, and build unbreakable habits. We genuinely connect, have real conversations, and even do meetups in person around the globe. To see what it’s all about, you can start your risk-free 7-day trial.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
