How Long to Rest for MAXIMUM Growth (from the research)

In this video, we cover how long to rest in-between sets to maximize your muscle growth.
It's critical to rest between sets to maximize performance which will maximize your performance in the gym as we all know (1). But how long exactly should we rest? Well, this takes some experimentation.
For some body parts like biceps, it will be shorter; maybe even as short as two minutes. For other body parts like quadriceps, it may be longer. The key is to rest as long enough so we can have consistent performance throughout our sets.
But what if you do stuff in-between your sets like other exercises or stretches? No problem. However, you want to take into account the fatigue which can be built up with those exercises and you may need to rest even longer than if you were doing nothing. Therefore, always make sure you are rested enough in order to have a strong performance.
To make sure you have adequate performance, feel free to add on 30 seconds even though you know you will have recovered after 3 minutes (if you have the time). This will allow you a little cushion if today for example is an off-day. The whole point is, rest long enough to allow maximal performance which means you'll gain maximum muscle.
How long do you rest for your rest periods? If you have any questions or comments, please put them in the chat. I'd love to hear from you.
References:
1. Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi: 10.1519/JSC.0000000000001272. PMID: 26605807.
Time Markers
00:00: Introduction
00:26 - My Muscle Growth
00:47 - 1st Principal: Rest Long Enough
03:14 - 2nd Principal: Don’t sacrifice performance
04:57 - 3rd Principal: Add a little extra rest time
06:30 - Outro

[@therealtigertalk]

Nice vid!

[@VonGilletteFitness]

Thanks Tiger Talk!