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Short rest periods should be used to maximize muscle pump and growth hormone levels. Long rest periods are best only for strength athletes.
Metabolic stress produced by short rest periods is only one factor in producing a growth stimulus. Load stress and total training volume are also very important for long-term growth as well as continued strength gains.
Both short and long rest periods offer their own specific advantages. Short rest periods produce more metabolic stress, and long rest periods allow you to handle more weight and more volume.
Rest periods should be manipulated just as you manipulate other important variables in your training plan. At the start of a training cycle, short rest periods increase the efectiveness of lighter weight loads and stimulate muscle satellite cells that will be important for later muscle-damaging workouts.
As you progress through your cycle, gradually increase the weight and increase the rest periods. This will allow a consistent increase in training loads. When rest periods reach the three-minute mark, perform a dropset on the last set or perform one high-rep set following the last set for each muscle group.