Rest decides the next set
A heavy set drains energy your muscles need for the next one. If you go again before it’s back, you lose reps or quality. Lose enough and the session builds less.
How long
| Work | Rest |
|---|---|
| Heavy main lifts, 1–5 reps | 3–5 minutes |
| Main lifts, 6–10 reps | 2–3 minutes |
| Accessories | 1–2 minutes |
| Light pump work | 60 seconds |
Four rules
- 01
Time it
Rest always feels longer than it is. Use a timer.
- 02
Go when you’re ready, not before
If you’re still breathing hard, give it another minute.
- 03
Short on time? Cut sets, not rest
Two good sets beat three rushed ones.
- 04
Keep shorter rest for small lifts
Curls and raises don’t need four minutes.
If time is the problem, read Forty-five minutes is enough.
From the Compound founder. Notes on training, not medical advice.