Chapter 6) Pacing The Work, The Physique Training Tempo In order to really measure the amount of stress we place on our muscles, we must consider “time”. In other words, this key variable cannot be all over the place from workout to workout, because we won’t be measuring the work in the same manner. Here’s a quick example; If you do 4 sets of bench presses with 200-lbs all for 8 reps you would have lifted: 4 x 200 x 8 = 6,400 The problem is; if you rested 3 minutes between sets, it would not be the same stress on your muscles as if you only rested 60-seconds between sets. Exercise scientists have explored the differences in rest in between sets, and we can take this information to systemize our training for maximum physique benefits. Rest In-Between Sets, Your Workout Tempo Rest intervals between sets are classified into 3 broad categories: short (30 seconds or less/muscle endurance), moderate (60–90 seconds/muscle development), and long (3 minutes or more/muscle strength). While all 3 ranges provide unique training benefits for your muscles, moderate rest intervals appear to provide a the best compromise between long and short rest periods for muscle development. And since research indicates that most of your strength capacity is recovered within the first minute after ending a set, locking in on a pace of 60-90 seconds rest between sets, depending on the difficulty of the exercise should be your target. More specifically.
On small bodyparts like biceps or triceps, you should rest no more than 60seconds between sets. On large muscle groups like quads and back, or with multi-joint exercises like squats, bench press, or rows, especially when the reps are over 10, you will likely need the full 60-90-seconds to catch your breath, and be ready for the next set.