How long should you rest between sets? Explained with documented results.

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For big compounds when I lift in the 8-12 rep range, I take a minimum of 2 minutes rest. In addition to that I use my heart rate as a general gauge if I should give myself another 30 seconds. Then I also take into account if I'm mentally ready to push it again.

The mental thing is very subjective, but I've found that if my mind isn't ready to attack the weight... that if I give myself another 15 seconds to put myself where I need to be mentally, that I have a much more effective working set than if I was mentally unprepared.

For smaller muscle groups, usually about 60-90 seconds is enough for me regardless of heart rate or mental state.
 

Skullcrusher

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Heavier sets I rest longer, 2 to 3 minutes between sets.

Lighter sets I rest just long enough to catch my breath.
 

Chump16

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There is a timer built into the app I use for tracking workouts (Strong app)

I find using the timer keeps kind of adds a tempo to the workout

agree with alot of the rest periods posted here
 

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There is a timer built into the app I use for tracking workouts (Strong app)

I find using the timer keeps kind of adds a tempo to the workout

agree with alot of the rest periods posted here
I use the same app. The audible auto timer is the feature I like the most
 

supreme666leader

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few mins for minor stuff like machines ... i superset everything
heavy major lifts, ill take a while maybe 5 mins maybe more til i feel like it or im ready, even if i feel ready sooner ill wait a few more mins to make sure i dont injure anything.

go very heavy on dls so wait 7-10mins for that.
 
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I use the timer on the Heavyset app I log my workouts in. I like it because it keeps my rest periods pretty consistent, making progress tracking more accurate (I think). 3 minutes as a default, with 2:30 for arms, calves, abs.
When I forget my phone I note that I tend to shorten my rest periods (not as disciplined about noting time set finished etc).
 

Adrenolin

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Yall train fast. For compound exercises, I rest approximately 90secs while cutting, 3-5 mins for bodybuilding intentions, and 5-8mins if training for strength.


I always hated when I'd be training for strength and lift with someone for the day who wanted me to push my normal weights but stick to their quick ass rest times between sets. Instead of progressive overload, it always ended up in a progressive deload.
 

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Yall train fast. For compound exercises, I rest approximately 90secs while cutting, 3-5 mins for bodybuilding intentions, and 5-8mins if training for strength.


I always hated when I'd be training for strength and lift with someone for the day who wanted me to push my normal weights but stick to their quick ass rest times between sets. Instead of progressive overload, it always ended up in a progressive deload.
For me, I can't train heavy on anything but legs right now. So I opt for volume and time under tension to get some intensity in. Getting old sucks, healing is slow.
 

Adrenolin

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For me, I can't train heavy on anything but legs right now. So I opt for volume and time under tension to get some intensity in. Getting old sucks, healing is slow.
My hGH delivery is slow.. been peekin out the window anytime I hear someone drive by 🤣
 
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For strength i just sit and relaxuntil I feel ready* hyperthripy between 45 seconds and a minute ish
 

Rot-Iron66

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Yup, the rest thing. These studies ** groan**.
As always, depends on goals. But lifting is not cardio, thats what cardio is for.
Those who lift lighter, higher reps, volume, etc, your rest will be shorter. You ight get in better condition.
Powerlifting, you wait until you're recovered 'til next set. (example - 5 mins, etc).

Thats why I like to mix my lifting (some call it 'Powerbuilding").

Powerlifting (B, SQ, DL, OHP) for 5 x 5, or 5x3 type of sets.
Followed by typical accessory stuff with higher reps. (8-12 works for me).

THEN I go do cardio...
 

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