⏰How Much Rest Between Sets? (Science-Based)

⌛Rest longer on your compound exercises, while having efficient rest between sets on isolation exercises

With heavy compound exercises, we benefit from around 3 minutes of rest before heading into your next set. This is because compound exercises train 2 or more muscle groups and are physically demanding.

Based on a 2016 study, if you rest only 1 minute between sets of a compound exercise instead of 3 minutes, you will experience slower muscle growth progress.

On the flip side, isolation exercises like biceps curls or side raises, train only 1 muscle group at a time and are less physically demanding. With isolation movements resting between 1 to 2 minutes per set is enough for proper recovery.

📚Scientific Reference:
1. Schoenfeld, Brad J., et al. "Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men." Journal of strength and conditioning research 30.7 (2016): 1805-1812.

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