The Perfect Rest Time Between Sets for Muscle Gain- 3 Studies Revealed

Ive always followed one rule, do what feels best for me and change this as i get older so working out always feels good to me. Period.

I truly think the biggest takeaway from this is that focusing on how long your resting isn't as important as meticulously logging your progressive overload in an app so you KNOW you're making progress. I log each exercise, the weight, the sets and the reps of each workout, and I make sure that each workout is going beyond what I did the last workout. For example, if the last workout I did for chest was 13 sets for 250 reps, I'm going to aim to add a set onto that. This is above and beyond more important than the time you rest in between sets. Track your progress boys. As annoying as it might seem, you'd be surprised at how many gains you were leaving on the table by NOT tracking everything

Everybody is different... I feel it depends whether you are beginner or someone with 5-10 years or even 20+ yrs. Also it depends on your age. Remember everyone is different. I am 62 and an Army veteran. I have worked out at least 3x a week religiously for over 40 years. ( Yes I take 2 weekly breaks during each year) I know my body. I depends also on the load (whether you are light light—moderate - heavy). I guess I have a high pain threshold. I registered at the 90+% at NIH whereby I was in a NIH study. I guess that is why I can continue my workout and sets with 60 sec rest on moderate loads and a 120 sec rest on heavy sets when some of my friends who are less than 40 years of age have difficulty. I feel it is also consistency in your program and one’s discipline.

I was advised to follow this simple rule After a leg set, rest for 3 mins. Upper body, rest for apx 60 to 90 seconds.

My guy puts 90-180 second rest periods between set in my exercise plans. It works just like you said.

Thanks for sharing this timely information

This is very valuable info, thanks Thomas!

This is very helpful information, thanks

Helpful as always

Great stuff TD, as always.