How Long Should You Rest Between Sets and Exercises?

Gradually increase volume and tension over time without giving up total volume by not using very brief rest times in order to avoid lowering the number of reps that can be performed on ensuing sets or needing to use smaller resistances or weights on ensuing sets.

Rest times should be 1 minute or more. There is no difference in hypertrophy for 1 minute rest intervals and longer rest intervals. Longer rest intervals create more muscle growth than shorter rest intervals.

Antagonist paired sets save time without sacrificing stimulus. Performing antagonist paired sets is a time saving way to train that won’t hurt performance. Antagonist paired sets enrich muscular performance to improve volume. You can complete your workout sooner without losing performance.

Isolation exercises require less rest time than compound exercises.

Deadlift and squat are more tiring than barbell row or bench press.

With isolation exercises using antagonist paired sets, rest about 1 minute after each exercise.

Rest about 1 minute between a biceps exercise and a triceps exercise.

For biceps and triceps rest for 1 minute between sets.

For isolation exercises, rest 1 minute between an isolation exercise and another isolation exercise.

It’s better to rest for more than 1 minute between sets instead of resting for less than 1 minute between sets.

For isolation exercises the rest time is 1 minute to 2 minutes. For fun and for the pump the rest time is less than 1 minute.

Rest 1 minute to 2 minutes between sets for isolation exercises.

Rest 1 minute between sets for hip bridge hold, abs wheel rollouts, back bridge, L sit hold, side to side bent knee ups, hanging leg raises.

Rest for 1 minute to 2 minutes in the 6 to 12 rep range.

For isolation exercises in a moderate rep range, rest 1 minute between sets.

With compound upper body push exercises and compound upper body pull exercises using antagonist paired sets, rest between sets to guarantee that accumulative fatigue doesn’t diminish from performance. Rest about 2 minutes between exercises. Rest more if you’re not ready.

Rest about 2 minutes between an upper body horizontal push exercise and an upper body horizontal pull exercise and between an upper body vertical push exercise and an upper body vertical pull exercise.

For compound exercises, rest 2 minutes or more between compound push exercises and compound pull exercises. For full-body exercises such as squat variations, deadlift variations, lunges, back squats, and deadlift, rest between sets instead of doing antagonistic paired sets with those exercises.

For exercises that aren’t demanding as other exercises are lateral raises, ab exercises, and rear delt flys, rest for 2 minutes between straight sets.

For bench press, rest for 2 minutes between sets.

For compound exercises in a moderate rep range, rest 2 minutes between sets.

For heavy compound exercises the rest time is 3 minutes to 5 minutes.

Row exercises have a rest time of 3 minutes.

Rest for 3 minutes or more between sets for heavy five sets of five reps exercises.

For heavy sets of bench press, rest for 3 minutes.

Rest for 3 minutes to 5 minutes or more for high intensity workouts in the 1 to 6 rep range. Rest for 3 minutes between sets for heavy sets, which have low reps and high weight or resistance. Add more rest time if you aren’t completely recovered.

Rest for less than 3 minutes if executing barbell curl for five sets.

Rest 3 minutes to 5 minutes with heavy sets, which have low reps and high weight or resistance exercises.

Squats have a rest time of 5 minutes.

For heavy sets of deadlift, rest for 5 minutes.

Rest for 45 seconds to 60 seconds in the 15 to 20 or more rep range for muscle endurance.

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