Well, once again it depends on your Iiber dominance and your training goal!

A slow-
twitch individual will require less rest Ior a similar workload than a Iast-twitch one.
Somebody who trains to gain muscle mass will beneIit Irom shorter rest intervals than
someone training Ior strength and power. The Iollowing tables will be helpIul.

Table 1. Adequate rest intervals for a mixed fiber type
Type of
adaptation
Recommended
rest intervals
Effect of RI
on physical
recovery
Effect of RI
on neural
recovery
Effect of RI
on hormonal
response
Overall effect
60 seconds Incomplete:
important
accumulation oI
muscle Iatigue
Incomplete:
some residual
CNS Iatigue
Important
increase in
growth hormone
Very eIIective at
stimulating
sarcoplasmic
hypertrophy,
increasing Iat
loss and good to
increase nutrient
uptake by the
muscles
90 seconds Incomplete:
some
accumulation oI
muscle Iatigue
Complete SigniIicant
increase in
growth hormone
Very eIIective at
stimulation total
hypertrophy
Hypertrophy
work
120 seconds Complete Complete Slight increase
in growth
hormone
Most eIIective at
increasing
Iunctional
hypertrophy with
some signiIicant
strength gains
120 seconds Incomplete:
some
accumulation oI
muscle Iatigue
Incomplete:
important
residual CNS
Iatigue
Slight increase
in growth
hormone and
Iree testosterone
Good to increase
strength-
endurance and
get more
hypertrophy
gains Irom
strength work
150 seconds Complete Incomplete:
some residual
CNS Iatigue
Slight increase
in Iree
testosterone
Possible up-
regulation oI the
neural drive to
palliate Ior the
residual Iatigue
Strength work
180 seconds Complete Complete SigniIicant
increase in Iree
testosterone
Maximum eIIort
potential on
each set
180 seconds Complete Incomplete:
important
residual CNS
Iatigue
Slight increase
in growth
hormone and
Iree testosterone
Hyper-activation
oI the nervous
system via a
signiIicant
potentiation
eIIect
210 seconds Complete Incomplete:
some residual
CNS Iatigue
Slight increase
in Iree
testosterone
Possible up-
regulation oI the
neural drive to
palliate Ior the
residual Iatigue
Power work
240 seconds Complete Complete SigniIicant
increase in Iree
testosterone
Maximal eIIort
potential on each
set
Table 2. Adequate rest intervals for a fast-twitch dominant type
Type of
adaptation
Recommended
rest intervals
Effect of RI
on physical
recovery
Effect of RI
on neural
recovery
Effect of RI
on hormonal
response
Overall effect
90 seconds Incomplete:
important
accumulation oI
muscle Iatigue
Incomplete:
some residual
CNS Iatigue
Important
increase in
growth hormone
Very eIIective at
stimulating
sarcoplasmic
hypertrophy,
increasing Iat
loss and good to
increase nutrient
uptake by the
muscles
1200 seconds Incomplete:
some
accumulation oI
muscle Iatigue
Complete SigniIicant
increase in
growth hormone
Very eIIective at
stimulation total
hypertrophy
Hypertrophy
work
150 seconds Complete Complete Slight increase
in growth
hormone
Most eIIective at
increasing
Iunctional
hypertrophy with
some signiIicant
strength gains
150 seconds Incomplete:
some
accumulation oI
muscle Iatigue
Incomplete:
important
residual CNS
Iatigue
Slight increase
in growth
hormone and
Iree testosterone
Good to increase
strength-
endurance and
get more
hypertrophy
gains Irom
strength work
180 seconds Complete Incomplete:
some residual
CNS Iatigue
Slight increase
in Iree
testosterone
Possible up-
regulation oI the
neural drive to
palliate Ior the
residual Iatigue
Strength work
210 seconds Complete Complete SigniIicant
increase in Iree
testosterone
Maximum eIIort
potential on
each set
210 seconds Complete Incomplete:
important
residual CNS
Iatigue
Slight increase
in growth
hormone and
Iree testosterone
Hyper-activation
oI the nervous
system via a
signiIicant
potentiation
eIIect
240 seconds Complete Incomplete:
some residual
CNS Iatigue
Slight increase
in Iree
testosterone
Possible up-
regulation oI the
neural drive to
palliate Ior the
residual Iatigue
Power work
270 seconds Complete Complete SigniIicant
increase in Iree
testosterone
Maximal eIIort
potential on each
set
Table 2. Adequate rest intervals for a fast-twitch dominant type
Table 3. Adequate rest intervals for a slow-twitch dominant type
Type of
adaptation
Recommended
rest intervals
Effect of RI
on physical
recovery
Effect of RI
on neural
recovery
Effect of RI
on hormonal
response
Overall effect
30 seconds Incomplete:
important
accumulation oI
muscle Iatigue
Incomplete:
some residual
CNS Iatigue
Important
increase in
growth hormone
Very eIIective at
stimulating
sarcoplasmic
hypertrophy,
increasing Iat
loss and good to
increase nutrient
uptake by the
muscles
60 seconds Incomplete:
some
accumulation oI
muscle Iatigue
Complete SigniIicant
increase in
growth hormone
Very eIIective at
stimulation total
hypertrophy
Hypertrophy
work
90 seconds Complete Complete Slight increase
in growth
hormone
Most eIIective at
increasing
Iunctional
hypertrophy with
some signiIicant
strength gains
90 seconds Incomplete:
some
accumulation oI
muscle Iatigue
Incomplete:
important
residual CNS
Iatigue
Slight increase
in growth
hormone and
Iree testosterone
Good to increase
strength-
endurance and
get more
hypertrophy
gains Irom
strength work
120 seconds Complete Incomplete:
some residual
CNS Iatigue
Slight increase
in Iree
testosterone
Possible up-
regulation oI the
neural drive to
palliate Ior the
residual Iatigue
Strength work
150 seconds Complete Complete SigniIicant
increase in Iree
testosterone
Maximum eIIort
potential on
each set
150 seconds Complete Incomplete:
important
residual CNS
Iatigue
Slight increase
in growth
hormone and
Iree testosterone
Hyper-activation
oI the nervous
system via a
signiIicant
potentiation
eIIect
180 seconds Complete Incomplete:
some residual
CNS Iatigue
Slight increase
in Iree
testosterone
Possible up-
regulation oI the
neural drive to
palliate Ior the
residual Iatigue
Power work
210 seconds Complete Complete SigniIicant
increase in Iree
testosterone
Maximal eIIort
potential on each
set
As you can see any type oI rest interval can have a positive eIIect on the training eIIect.
The trick is to choose rest intervals that better suit the needs and goals oI each exercise.