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.
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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.
Want my Special Report The Dark Side of Dieting and Fat Article Source:http://www.articlesbase.com/bodybuilding-articles/how-much-rest-should-i-take-between-sets-while-weight-training-920994.html
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Build Muscle Tips:
How to build muscle fast
im 14 and 6’0 and pretty skinny how do i build muscle fast
Consider the most effective clinical evidence and move all the best variables in the muscle building equation to your favor:
TOP TEN TIPS FOR LEAN MUSCLE GAIN
1) Take 3g of GABA at least once per day. http://www.ncbi.nlm.nih.gov/pubmed/18091016 – 3g GABA QUADRUPLES growth hormone levels!
2) Post-Training Meditation – http://www.ergo-log.com/meditationhormones.html
3) Have lean protein for breakfast: eggs steak yogurt and/or a protein shake
4) Stock low-fat low-carb protein rich foods and snacks such as yogurt milk hard-boiled eggs lean marinated chicken breasts and unprocessed unsalted nuts – make your own lean & clean trail mix with almonds cashews pecans walnuts dried fruits and yogurt or dark chocolate. Don’t let your baseline blood sugar trough while you’re recovering from workouts; keep feeding the furnace with protein at least once every two hours.
5) Avoid drinking any form of cola at all. It inhibits protein synthesis which means you won’t grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas soft drinks or alcohol. “Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks.”
6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e. morning and night) but drink creatine solution during resistance training
7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin 
Learn the basics of training if you haven’t alreadyhttp://exercise.about.com/cs/exerciseworkouts/a/weight101.htmand learn how high-quality rest is at least as important as exercise for anabolism
9) Use clinically proven evidence-based weightlifting techniques including muscle confusion eccentric loading and optimal intensity for maximum ROI. Concentrate especially on “the big three”: squats deadlifts and bench press for maximum returns for effort.
10) Keep up-to-date about muscle and fitness by bookmarking the best most objective online sources (PUBMED etc.) and mix in alternatives such as hemp protein vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results
Also consider maximizing your height and bone density since you’re at the perfect age for this:
There are several nutritional tips and techniques to maximize height up until our bones quit growing around age 20. Here are the most important tips followed by supporting clinical evidence.
1) Take a daily multivitamin with micronutrients. See below for recommended micronutrients to improve height.
2) Take 1000mg (1g) of calcium carbonate supplement daily.
3) Take 3g of GABA (an inexpensive amino acid supplement) at least once daily to quadruple baseline growth hormone levels.
4) Engage in regular low-risk vibrational physical activity such as plyometric training volleyball basketball short-to-medium range jogging.
5) Practice meditation for 20-30 minutes regularly around dusk in order to reduce stress and improve hormonal profile for growth (cortisol can inhibit growth).
PubMed primary clinical journal articles:
http://www.ncbi.nlm.nih.gov/pubmed/18091016 – 3g GABA quadruples growth hormone levels.
http://www.ncbi.nlm.nih.gov/pubmed/15755856 – We conclude that calcium carbonate supplementation of adolescent boys increased skeletal growth resulting in greater stature and bone mineral acquisition.
http://www.ncbi.nlm.nih.gov/pubmed/16426962 – The micronutrient-fortified beverage was beneficial in promoting growth and decreasing duration of common illnesses among middle-class residential schoolchildren who had adequate energy and protein intakes.
