So how much time should you rest between sets during strength training?
Through years of trial and error and plenty of reading on the subject I can tell you that your rest period should be just long enough to get back to full strength-without losing focus. For most people this is about 3 minutes.
When lifting heavy you need to make sure you rest long enough to gather your resources for the next set. Keep in mind, when you’re lifting weights, your purpose is to make that muscle grow. You need to overload the muscle with a weight as heavy as you can handle with good form for it to respond.
To truly maximize this process, you need to go at it with maximum intensity. There’s simply no way to attack the weights properly if you’re still huffing and puffing from the previous set. You see a lot of people shortening their rest periods when they’re trying to lose body fat. They tend to lighten up the weights their lifting and take less time between sets. The science behind body composition improvement shows this to be less effective and efficient.
The most efficient way to burn calories and reduce body fat is through your diet. To create an even greater deficit between the calories you consume versus the calories you burn (the key to proper fat loss), you can add cardiovascular training. I believe a combination of both is the best.
Training with lighter weight loads will simply slow your muscle growth. In fact, you’ve got a good chance of actually losing some muscle due to a combination of lowered calorie intake (diet) and less demand on the body to retain muscle mass.
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