Rest approximately 90 to 120 seconds between sets for most exercises. For heavy, taxing sets, you can rest between 2 to 5 minutes if need be. Exercises that might require longer rest periods include:

  • Squats
  • Deadlift
  • Bench Press
  • Barbell Rows
  • Dumbbell Rows
  • Romanian Deadlifts
  • Power Cleans
  • Overhead Presses
  • Close Grip Bench Press

It is not necessary to rest longer than two minutes between sets for the lifts in this list in you feel fully recovered and ready to go. But as the weight gets heavier and heavier, say above 75-80% of your one rep max, do not jump into another set.

For certain smaller muscle groups, you may be able to rest as little as 45 to 60 seconds between sets. These exercises and/or muscle groups include:

  • Bicep Exercises
  • Ab Exercises
  • Forearm Exercises
  • Calf Exercises
  • Shrugs
  • Side Bends

Do not try to rush through your workouts. Muscle and strength building should not be performed like circuit training. Take the appropriate amount of time needed to rest and prepare for the upcoming set, and no longer.

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