Arnold Schwarzenegger has answered one of the most commonly asked questions about bodybuilding training. Beginners and even intermediates in the gym often have questions about how long they should rest before jumping in for another set. For the longest time, people have preached that you need to take shorter rests for hypertrophy and longer for strength training. However, Arnie has a different take.

The 76-year-old bodybuilding icon said “the old adage” may be “a bit misleading.” A new study has found that you’ll benefit from longer rest periods whether you train for hypertrophy or to build strength. “Your rest periods depend on the number of reps you perform and exercise selection, but – most importantly – it’s influenced by how close you train to failure,” wrote Arnold Schwarzenegger.

“In general, the research suggests that 3 to 5 minutes is the ideal amount of rest for multi-joint exercises“ like squats, wrote Arnold Schwarzenegger. The rest period also remains the same when lifting close to your one-rep max. However, you can get away with shorter rest periods of 1 to 3 minutes on isolation exercises. Arnie also explained why proper rest between sets is crucial.

The seven-time Mr. Oympia explained that “strength and muscle” correlates with “fatigue and intensity.” So going close to failure maximizes results from each set. However, pushing yourself to the limit also generates fatigue, leading to longer rest periods. Arnold Schwarzenegger said, “You’re leaving results on the table,” if you don’t rest long enough while training till failure.

Recovery is an often ignored yet essential part of training. While many people don’t pay attention to recovery, not taking enough rest between sets or after a workout may lead to dire consequences. In the past, Schwarzenegger has spoken about something that is necessary for recovery.

Arnold Schwarzenegger on an essential tool for recovery

A tough training session generates immense fatigue, and one of the most effective ways to recover is to sleep. Earlier, Arnold Schwarzenegger has highlighted how many people don’t sleep enough. The 76-year-old has said people often put sleep on the back burner in their busy lives and believe they’ll catch up on the weekends. However, that’s not how it works.

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Sleep deprivation builds sleep debt and invites everything from cancer, heart issues, Alzheimer’s, and more. You can’t clear your sleep debt by sleeping 12 hours during the weekend. So Arnold Schwarzenegger recommends fixing your sleep schedule gradually to make progress in the gym.

So, while you may be under the impression that shorter rest periods are best for hypertrophy, Arnold Schwarzenegger used scientific evidence to say otherwise. Are you willing to rest longer between sets in the gym? Write your thoughts in the comments.