What does this tool do?
Rest between sets shapes both the quality of the next set and the total time of a session. Heavier loads and compound lifts generally need longer recovery than isolation work at moderate loads.
The Formula
Rest = base rest by %1RM × goal factor × exercise factorFrequently Asked Questions
How long should I rest between heavy sets?
For maximal strength work above 85% of 1RM, three to five minutes is common. Shorter rests save time but usually reduce the load or reps in later sets.
Do compound lifts need longer rests?
Generally yes. Squats, deadlifts and presses recruit more muscle mass and are more fatiguing than curls or lateral raises at a similar percentage of 1RM.