How long should you rest between sets.

[drtbear1967]

I often get asked what the optimal rest period between sets is, and in reality, it 100% depends on your goals and your time constraints. In a perfect world, 2-3-minutes between sets is the, "optimal," rest period for both size and strength gains. However, short rest periods can be great for metabolic stress and endurance gains. Use the clues in this infographic when planning rest periods during workouts!
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Source: de Salles, B. F., Simao, R., Miranda, F., da Silva Novaes, J., Lemos, A., & Willardson, J. M. (2009). Rest interval between sets in strength training. Sports Medicine, 39(9), 765-777.

 

[BigZ]

As I've grown older, that time to rest between sets has increased.

 

[Beti ona]

It depends on the exercise, whether it is multiarticular or not, whether it is free weight or not, and the range of reps.


For hypertrophy, it goes from 3 minutes to 30 seconds.
For strength, from 3 to 6 minutes.