In general, after every set you should rest long enough to:
- No longer be breathing super heavy.
- Feel mentally strong and ready for another hard set.
- Not be crampy in a supporting muscle (like being fatigued in your lower back before another squat set, for example.)
- Be recovered enough in the target muscle to be able to do at least 3-5 reps on your next set.
So long as you’re resting long enough to check all 4 boxes, you’re resting long enough! Because some exercises make you more tired than others, the amount of rest time will differ between exercises, and could range from anywhere between 30 seconds to 5 minutes. Rest as long as you need, but no shorter than what it takes to check all 4 boxes!
The above strategies apply to normal sets. There are some instances where you may want to reduce rest intentionally, like doing a super set or myorep match set. These rest times are specific to the intensity technique you are employing and should be looked at differently.
Check out the video below for tips on making sure you are getting enough rest for the type of set you are performing: