Takeaways

• Heavy compounds usually deserve longer rest between sets.
• Shorter rests fit accessories, circuits, or time-limited work.
• If the next set loses too much load or rep quality, rest longer.

Why this matters

Rest is not wasted time. It is part of the training dose and it determines how much useful work you can still produce.

Sources

• Bishop, Jones, Woods. 2008. Recovery from training. PMID: 18438210
• Hayes et al. 2023. Recovery from resistance exercise in older adults. PMID: 37395837