Rest interval is the time that you take to recover between sets. Your rest period between sets should be between 0-60 seconds when you are training for muscle growth. If you find yourself needing more than 60 seconds to rest in between sets and you are training for maximum muscle growth then you may want to adjust some variables in your training such as volume and/or intensity. Your rest period between sets determines how much your energy resources are replenished before the next set. Shorter rest periods between a set will lead to less energy available for the next set. If your rest interval is not long enough then this can lead to decreased performance during your training. On the other hand, you do not want your rest period to be to long because this can cause your body temperature to drop.
So with that being said it is important to find the appropriate rest period and this will vary based on multiple factors which include your current goal, your experience level , and lastly the intensity with which you are training.
As you can see there are many variables that can affect your rest interval between sets but the recommended rest period for hypertrophy training is 0-60 seconds. If you find yourself needing longer rest periods than 60 seconds while training for muscle growth then reduce your volume or intensity so that you can stay within that recommended rest interval.
Last but certainly not least please do not allow Instagram or other social media to impact your rest interval and make it longer than it should be.
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