Longer rest intervals are better for building strength and hypertrophy

Time under tension is the most important factor in determining the effectiveness of a weight training program in terms of strength and muscle hypertrophy. Training to muscle failure with minimal rest is a popular training method for many bodybuilders. However, short rest intervals do not allow athletes to recover adequately and do not develop maximum tension during the following set.

A study led by Brad Schoenfeld of CUNY Lehman College in the Bronx, New York, found that three minutes rest between sets produced greater changes in muscle mass and strength than just one minute rest. The athletes trained three times a week over a period of 8 weeks.

Training with muscle supplements (e.g. Gods Rage, Godmode, The Evil Narcotica) is particularly effective.

You should rest longer between sets so that you can use heavier weights and achieve faster gains in strength and muscle mass.

(Journal Strength Conditioning Research, published online November 20, 2015)