You actually don’t want to fully recover between sets, because building muscle requires tiring them out, but you also want to rest long enough that you can repeatedly use a weight heavy enough to stimulate growth. Your next option? Somewhere between short and long periods. However, by increasing strength, you’ll be able to use a much heavier weight, and you’ll be able to access more muscle fibers every time you lift.
The drawback to long rest periods, however, is that you often don’t tire your muscles enough, which is a draw back if you’re looking to pack on size. The primary advantage with long rest periods is that, because they’re long enough to almost fully restore your strength, you can use near maximum weights that result in some monster gains in strength over time. If strength can’t be maintained, then the weights that you’ll be able to lift with shorter rest won’t be heavy enough to help your muscles grow. The drawback of such a short rest period, however, is that you won’t be resting long enough to maintain sufficient strength. By limiting rest periods to about 30 seconds between sets of strength training exercises, you’ll do just that. Tiring your muscles through weight training is key to getting them bigger. Moderate rest periods – about 60-90 seconds
Long rest periods – 2 minutes to 5 minutes
Rest periods can be broken down into three categories: There are a lot of factors that go into muscle growth, and rest periods are one of them. How long should I rest between sets to build muscle?
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