Should interset rest depend on the exercise?

July 8, 2024

A man seated in a gym after his workout, looking at his smartwatch for timing or tracking his progress

When it comes to building muscle and achieving your goals, rest time between sets plays a crucial role. But how long should you rest?

The key factors to consider are the number of muscles targeted and the range of motion involved in each exercise. In this article, we break down expert rest recommendations by exercise type, so you can optimize your recovery and performance for better gains.

Free Weight Compound Exercises

A man performing a bench press with a heavy barbell while another man spots him,

3-5 minutes

Free weight compound exercises require longer rest times due to their intensity and complexity. The muscles need ample time to recover from the stress imposed upon them during these challenging exercises.

Examples:

Bench Press
Back Squat
Deadlift

Additionally, if rest periods are too short, the cardiovascular system and accessory muscles will become fatigued before the target muscle can reach its full performance potential. The ideal rest period varies depending on an individual's fitness level and goals, but generally rests should be between 3 and 5 minutes.

Stable Compound Exercises

A person using a leg press machine in the gym

1-3 minutes

Stable compound exercises, also known as machine-based exercises, are done while seated or standing on a machine that utilizes weights and other resistance mechanisms.

Examples:

Seated Chest Press
Leg Press
Seated Cable Row

These exercises follow a more controlled and consistent movement path that does not require as much effort or coordination as free weight compound exercises. For these reasons, the rest time can be shorter, and 1 to 3 minutes is recommended.

Isolation Exercises

A man performing a bicep curl using an EZ curl bar in the gym

15 secs - 2 min

Isolation lifts can have shorter rest times because the specific muscle or muscle group being worked is not being subjected to the same amount of strain as it would be in a compound lift.

Examples:

Tricep Extension
Bicep Curl
Leg Extension

Furthermore, isolation lifts usually require less energy and exertion than compound lifts as they require fewer stabilizing muscles to be used due to the reduced complexity of movements. The recommended rest time for isolation is 15 seconds to 2 minutes depending on the exercise being performed.

Tracking Your Rest Time

Ensuring that your rest time is accurate and not guessed is crucial for effective workouts. It is recommended to use a timer tool for precision in this regard. You can use Setgraph to set up and automatically manage rest intervals between sets.