What is the recommended rest period between sets for hypertrophy training?

The recommended rest period between sets for hypertrophy training is typically between 30 to 90 seconds. This duration strikes a balance between allowing partial recovery of energy systems while still maintaining sufficient metabolic stress, which is crucial for muscle growth.

Shorter rest periods, like 10 to 30 seconds, may be too brief to sustain optimal performance across multiple sets, potentially leading to decreased strength and volume. On the other hand, longer rest periods, such as 90 to 120 seconds or 2 to 3 minutes, are usually more suited for strength training, as they provide more complete recovery. However, these longer breaks may reduce the metabolic stress necessary for maximizing hypertrophy, which is why the 30 to 90 seconds range is particularly effective for stimulating muscle growth.