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For my own workouts, and my clients my approach is entirely based on what is the goal of the workout.

How demanding was the set on your local muscles and the global cardiovascular system.

And equally important. How demanding will the next set be in reps in reserve, and load and how close to our max load are we?

So rest becomes dependent on A. How recovered the muscles feel B. How recovered our cardiovascular system is. And C. Will we be able to go close to 100% in the next set if it's one of the last two sets in the exercise?

So the first one or two sets require very little rest because loads, fatigue, and rir are small compared to the final one.

And as everything ramps up set by set rest becomes a bit longer with each set.

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Mike, Personal trainer & Nutritional Coach.
beyond2c

Personal trainer, recovery, stress, Health, Nutritional, Strength, Cardio, PN1 & master coach @ Strength By Fitness.