Rest 1 minute between sets = subsequent set is 30% as effective as it could be Rest 1.5 minutes between sets = subsequent set is 60% as effective as it could be Rest 2 minutes between sets = subsequent set is 80% as effective as it could be Rest... 3 minutes between sets = subsequent set is 90% as effective as it could be Rest 4 minutes between sets = subsequent set is 95% as effective as it could be Rest 5+ minutes between sets = subsequent set is 95+% as effective as it could be This is based on what I’ve seen with clients/experienced myself over the last 15 years Focus less on the specifics and more on the concept More rest = more effectiveness on subsequent sets but there are diminishing returns If you’re not pressed for time, you don’t mind spending it at the gym, and you want the best gains possible…obviously the longer rests are preferred If pressed for time, you may have to opt for shorter rests and accept that the effectiveness of each set will be reduced!show more

Used to do 1.5 minutes now range from 2.5-3.5 since following your content. Changed my life

GAME CHANGER

rest is key all along

I do like 2 mins usually

Sometimes I have to work in with someone. I take my first 3–4 minute rest, and by the time I’m ready for my second set, they’ve already done two. 🤣 “Father, forgive them, for they know not what they do.” 😇

I do 3-4 for upper exercises and like 3-5 for legs lol

If I rested 5 mins between sets in my gym the amount of dirty looks I’d get 💀🤣 might give it a go though during my next session

My timer goes off at 1.5 minutes and then sometimes I give it another 30 seconds if I feel I need it.

@SamaHoole appreciate all the knowledge you both bring

@SamaHoole 🤝🤝🤝

I train with minimal rest between sets because I’m focusing more on muscular endurance. Generally speaking, if you’re training for maximal strength and you’re ready to go again after only a minute, you’re probably not lifting heavy enough.

yeah but these are hypertrophy numbers. try pulling 90% of your max with 1 minute rest and tell me how that goes.

II generally only spend one minute between sets-unless I’m doing heavy deadlifting or the like where it will be more than 1.5-2 minutes…

In related point, this is the biggest reason why I hate the “can I work in” asks. I get it but it still sucks. Few people in the gym waiting this long between sets, but I do.

Oversimplified, it depends on many other factors including type of training e.g hypertrophy/ strength/ power. Hypertrophy for example should have a shorter recovery time due to metabolic conditioning. Also each individual adapts / recovers differently.