How long is the interval between each set of strength training?

For ordinary fitness enthusiasts, there is no one-size-fits-all standard answer to the rest time between sets of strength training. The mainstream practice range is between 30 seconds and 5 minutes. It depends on your training goals, movement intensity, and body recovery ability. There is no need to get stuck on the so-called "standard duration" on the Internet.

Speaking of which, I encountered some pitfalls when I first got into strength training. At that time, I saw bloggers saying that to gain muscle, you have to strictly block 1-minute sets and rest, and squat 120kg for 8RM sets on a leg training day. After the first set, I was so breathless that my lungs were about to explode. I stared at my watch and stuck for 60 seconds. I started the second set, but in the second squat I was shaking and almost falling over. I was held up by the coach and was not injured. Later, I changed to rest for 3 minutes before starting again. I could squat 8 times steadily in two consecutive sets. The soreness in my legs that week was more than a little stronger than before.

In fact, this principle is very simple. The essence of resting between sets is to "recharge" the body. If you are doing heavy compound movements and the goal is to increase strength, it is like running a high-load 3D masterpiece. You have to charge the battery to more than 80% to be able to perform. Resting for 3-5 minutes is normal. There is a powerlifting guy in the gym I often go to. When I am doing the 200kg deadlift limit, I will even rest for 8 minutes, wait until the heart rate has completely dropped, and the nerves have been completely relaxed before doing it again, for fear of being in the wrong state and getting injured. If you are practicing small-weight isolation movements such as biceps curls and lateral raises, and the goal is to congest the muscles and carve out details, it is like just watching a short video, charging 20% ​​of the power is enough, and resting for 30 seconds to 1 minute. After a long rest, the muscles will be completely cool, and you will not feel the soreness and swelling when exerting force.

There was a lot of quarrel in the fitness circles over this matter in the past two years. One group insisted that only short rest can build up enough metabolic pressure and build muscle efficiently. The other group said that long rest can ensure the movement capacity of each group. Sufficient capacity is the core of muscle building. In the end, both sides came up with authoritative research. When it comes to support, now everyone has gradually accepted that there is no right or wrong, only adaptation or not - if you are usually busy, you can only train three or four times a week for one hour each time. They are all combinations of medium-weight movements. You can rest for about 1 minute to complete all the movements. You can get results if you persist.； If you have plenty of time and are pursuing more extreme strength or girth growth, then completely follow your own state. Once you have breathed well and your core can be tight, then do the next set.

If you are really unsure, don't keep looking at your watch. When you do the first two movements in the next set, if you can maintain stability and feel the same amount of force as the previous set, then the rest period is just right, and it is more reliable than the standards given by many bloggers.