Mike Israetel suggests avoiding a focus on fixed rest durations between sets, favoring instead an approach based on actual recovery—the 4-factor model—to ensure the ability to perform the next set at an intensity close to failure.

noli's read

Current science supports the idea that rest duration influences performance. Meta-analyses and studies (e.g., Schoenfeld et al., 2016) indicate that longer rest periods (2-3 minutes or more) generally allow for the maintenance of higher volume and intensity, favoring both strength and muscle gain. Mike Israetel's approach, which involves not strictly timing rest but ensuring sufficient recovery (based on breathing, muscle tension, etc.), is consistent with this literature. However, it is an exaggeration to say that a stopwatch is useless for everyone: for many, a minimum time ensures they do not resume too early out of impatience. No evidence suggests a magic fixed time exists for everyone, as recovery depends on the exercise (e.g., squat vs. curl) and fitness level. The key is to allow sufficient recovery to maximize mechanical tension on the muscle, the primary driver of growth.

the sources

1. 1Wang Z, Wang YT, Gao W, Zhong Y 2023
2. 2Bonnar D, Bartel K, Kakoschke N, Lang C 2018