HOW MUCH REST DO YOU NEED BETWEEN sets?

Many people I see in the gym spend far too much time chatting between exercises, texting, or interacting with social media. This results in a much longer workout than necessary. Which many times leads people to say "I don't have enough time to get to the gym." 
DON'T FALL INTO THIS TRAP!

To stay focused at the gym and get an efficient workout in, you should time your resting periods. Whether you use an app on your phone, a stopwatch, or watch the clock, stay focused during your resting periods and be ready to attack the next set when the time is up.

How long you rest between exercises depends on your goals and your workout. For example, heavier workouts may require a  longer rest like 2-4 minutes whereas building endurance may only require 30-45 seconds. To determine how long you need to rest during your workout, follow the guidelines below:

Goal: Muscular endurance
Reps: 12-20
Rest time: 30-45 seconds

Goal: Muscular hypertrophy
Reps: 6-12
Rest time: 60-90 seconds

**from Journal of Strength and Conditioning
Coach Chet

Goal: Muscular strength
Reps: 3-5
Rest time: 2-4 minutes

Goal: Muscular power
Reps: 1-3
Rest time: 3-5 minutes

Be sure to use this handy timer feature in the app for rest periods. You can change it to whatever suits your workout.