What is the recommended rest interval for strength training in hypertrophy training?

In hypertrophy training, the recommended rest interval is typically 30 to 90 seconds. This rest duration strikes a balance between allowing muscle recovery and maintaining metabolic stress, both of which are essential for muscle growth. Shorter rest intervals are often associated with higher levels of metabolic stress, which can promote hypertrophic adaptations in the muscles.

During this shorter recovery window, the muscles do not fully recover, which can lead to increased lactate accumulation and a heightened hormonal response, both of which contribute to muscle growth. The goal is to keep the muscles engaged and under tension while still managing fatigue, which is why this rest interval is optimal in hypertrophy-focused training.

While longer rest intervals, such as 2 to 5 minutes, are useful for strength training where maximum force output is required, they are less effective for hypertrophy since they allow for full recovery, reducing the time under tension. Conversely, very short rest periods, such as 15 to 30 seconds, may not provide enough recovery to lift heavier weights effectively during subsequent sets, thus hindering overall training performance and progression in muscle mass. Therefore, the 30 to 90 seconds rest interval is optimal for achieving hypertrophy goals.