The final major factor influencing rest times is your specific fitness goal. How Your Primary Goal Influences Rest Times Meaning, exercises for bigger muscle groups like legs, chest and back typically need more rest between sets than exercises for smaller muscle groups like biceps, triceps and calves.Īt the same time, more demanding compound exercises like squats, deadlifts, pull-ups, and various presses and rows typically require more rest between sets than less demanding isolation exercises like lateral raises, dumbbell flyes, biceps curls, triceps press-downs, leg extensions or anything similar.Įven if the isolation exercise is for a bigger muscle group, it still needs less rest between sets than a compound exercise for that same muscle group.Īgain, it makes perfect sense. The less demanding an exercise is on your body, the less rest you need.The more demanding an exercise is on your body, the more rest you need. Makes perfect sense, doesn’t it? How An Exercise’s “Demand” Influences Rest TimesĪlong with how many reps you’re doing per set of an exercise, the exercise itself and how demanding it is on your body also plays a big role in how long you should rest. So, for example, if you are doing 6 reps per set of an exercise, you would need more rest between sets than if you were doing 12 reps per set of the same exercise.
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