Rest Periods Between Sets: Hypertrophy, Strength or PRs

The three types of rest intervals are ordinary, stress, and stimulating.

1.   Ordinary  – 3 to 5 minutes - allows for recover of your performance level prior to the next set

2.   Stress – less than 3 minutes – accumulates fatigue, the more sets you do the more tired the muscle will be

3.   Stimulating – 12 minutes or more – allows you to perform better on the next lift. Good for working towards new PRs.

Sources:

http://fourhourworkweek.com/pavel-tsatsouline-on-the-tim-ferriss-show-transcript/

https://www.t-nation.com/training/how-to-warm-up-for-a-one-rep-max

http://www.strongfirst.com/patience-of-strength/

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Rep Range and Rep Speed Science

GOAL	Reps	Rep Speed	% of 1RM	Muscle Fibers	Rest Periods
Size	8-12	Slow	70-80	Fast	1-2 minutes
Strength	3-6	Average	85-100	Fast	3-4 minutes
Power	3-8	Fast	50-80	Fast	2-3 minutes
Endurance	12-30	Average	50-70	Slow	Less than 1 minute
Cutting	6-30	Average	50-85	Slow and Fast	30 seconds

Source Citation (MLA 7^th Edition)

McCray, Brad, and Jim Stoppani. "Science of a rep: breaking down the foundation of bodybuilding." Flex Nov. 2009: 142+.

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Further Reading:

Understanding Muscle Fiber Types. - Bodybuilding.com

https://www.bodybuilding.com/fun/kelly13.htm

Mar 8, 2007 - There Are Three Primary Muscle Fiber Types In Humans: ... chain isoforms I, IIa and IIxcorresponding with muscle fiber types I, IIA, and IIB. ... meaning they don't contract as fast or contract with the same level of force as type II ...

The Role of Fiber Types in Muscle Hypertrophy - Lookgreatnaked.com

www.lookgreatnaked.com/.../the_role_of_fiber_types_in_muscle_hypertrophy.pdf

by BJ Schoenfeld - ‎Related articles

ACCEPTED FOR PUBLICATION. The Role of Fiber Types in Muscle Hypertrophy: Implications for Loading Strategies. Dan Ogborn. Brad J. Schoenfeld ...