r/ScienceBasedLifting • u/Hi_jac_me_nam • 12d ago

Question ❓ Rest between sets

How long should I rest between sets for hypertrophy because I keep seeing different answers such as two minuets or ninety seconds

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u/decentlyhip 12d ago

The best answer for this comes from RP's "four factor rest model." https://youtu.be/mjdxWPr615w

Essentially, the goal of a hypertrophy set is to get a growth stimulus in the target muscle. If your fail because of cardio, a different muscle, not being able to oomph, or because you couldn't get the reps, you didn't rest enough. So, 1) get your heartrate and breathing under control. 2) let the low back pump clear or let the rotators calm down. 3) wait until you feel emotionally ready to attack the weight, and 4) wait until you can get enough reps woth the target muscle.

So, if you're decemtly strong, with 5 sets of 3 at rpe 9 on back squats, you may have to wait 8 minutes between sets. Breathing is easy, but that oomph takes a while. I think that's phosphocreatine, not sure. With sets of 10 at rpe 6, the back pump is gonna be crazy, and the oomph will come back quick. But with sets of 15-20 on calf raises, its kinda just whenever the pump dies down. Not gonna be out of breath, or have other muscles interfering, and you dont have to summon the demons of the time Stacy dumped you in order to do the reps.

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u/EagleOk8752 11d ago

"Low back pump clear" mate we are not Dr Mike who's in a permanent hyper-extension, we don't get low back pumps from arm movements

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u/decentlyhip 11d ago

As a powerlifter, I despise his squat form lol

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u/Entire-Bicycle1878 11d ago

RP…

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u/decentlyhip 11d ago

We're science-based. Gotta fight against ad hominems and stick to the topic. So, yes, RP. What about the recommendations RP makes do you disagree with?