How long should you rest between sets to maximize muscle hypertrophy? Are short rests or long rests better? In this video, I go over the current research with the aim of answering these questions.

0:00 Intro
1:52 Short vs Long Rest for Compound Exercises
9:18 Short vs Long rest for Isolation Exercises
15:08 Volume Load & Central Fatigue
27:30 Influence of Sex + Strength Levels on Rest Intervals
32:24 Influence of Aging on Rest Intervals
36:46 Decreasing Rest Intervals Overtime

Music:
1) Nymano night walk https://chll.to/944ff493
2) L'Indécis Soulful https://chll.to/64a098ba
  / nymano  
  / lindecis  

References:
1) Kraemer et al. (1987) https://pubmed.ncbi.nlm.nih.gov/3667019/ (bodybuilders and powerlifters rest interval)
2) Kraemer et al. (1990) https://pubmed.ncbi.nlm.nih.gov/2262468/ (acute hormonal responses to various rest intervals)
3) Fink et al. (2017) https://pubmed.ncbi.nlm.nih.gov/29172...

Research on compound exercises and rest intervals:
4) Longo et al. (2020) https://journals.lww.com/nscajscr/Ab...
5) Schoenfeld et al. (2016) https://pubmed.ncbi.nlm.nih.gov/26605...
6) Buresh et al. (2009) https://pubmed.ncbi.nlm.nih.gov/19077...
7) Fink et al. (2017) https://pubmed.ncbi.nlm.nih.gov/27984... (squat and bench press at 40%1RM)
8) Schoenfeld et al. (2017) https://pubmed.ncbi.nlm.nih.gov/28834... (rep range metaanalysis)
9) Villanueva et al. (2015) https://pubmed.ncbi.nlm.nih.gov/25294...
10) Ahtiainen et al. (2005) https://pubmed.ncbi.nlm.nih.gov/16095...

Research on isolation exercises and rest intervals:
11) Fink et al. (2006) https://pubmed.ncbi.nlm.nih.gov/28032...
12) Okazi et al. (2018) https://pubmed.ncbi.nlm.nih.gov/28532...
13) Schoenfeld et al. (2016) https://pubmed.ncbi.nlm.nih.gov/27433... (weekly sets and muscle growth)
14) Fink et al. (2018) https://pubmed.ncbi.nlm.nih.gov/28474... (drop set study)

Central fatigue:
Chris Beardsleys's article   / doshortrestperiodshelporhindermuscl...  
Eric Helms's article https://3dmusclejourney.com/restpause/
15) Upper and lower motor neurons https://www.ncbi.nlm.nih.gov/books/NB...

16) Taylor et al. (2017) https://www.ncbi.nlm.nih.gov/pmc/arti... (mechanisms behind central fatigue during exercise)
17) Group III and group IV afferent properties https://www.ncbi.nlm.nih.gov/books/NB...
18) Rossman et al. (2014) https://www.ncbi.nlm.nih.gov/pmc/arti... (more muscle mass = more central fatigue?)
19) Weavil et al. (2019) https://www.ncbi.nlm.nih.gov/pmc/arti...
20) Kennedy et al. (2015) https://journals.physiology.org/doi/f... (2 minute maximum voluntary contraction of the quadriceps)
21) Kennedy et al. (2014) https://pubmed.ncbi.nlm.nih.gov/24356... (2 minute maximum voluntary contraction of the adductor pollicis)
22) Todd et al. (2005) https://physoc.onlinelibrary.wiley.co... (2 minute maximum voluntary contraction of the elbow flexors)
23) Zghal et al. (2005) https://pubmed.ncbi.nlm.nih.gov/25681... (33 minutes maximum voluntary contraction of the quadriceps)
24) Sogaard et al. (2006) https://pubmed.ncbi.nlm.nih.gov/16556... (43 minutes maximum voluntary contraction of the elbow flexors)
25) Smith et al. (2007) https://journals.physiology.org/doi/f... (70 minutes maximum voluntary contraction of the elbow flexors)

Influence of sex + strength levels on rest intervals:
26) Ratamess et al. (2002) https://pubmed.ncbi.nlm.nih.gov/22561...
27) Ratamess et al. (2010) https://journals.lww.com/nscajscr/Ab...
28) Ratamess et al. (2012) https://journals.lww.com/nscajscr/Fu...
29) Ratamess et al. (2011) https://journals.lww.com/nscajscr/Ab...
30) Fulco et al. (2009) https://pubmed.ncbi.nlm.nih.gov/10606...
31) Hunter et al. (2014) https://pubmed.ncbi.nlm.nih.gov/24433...

Influence of age on rest intervals:
32) Theou et al. (2008) https://pubmed.ncbi.nlm.nih.gov/18841...
33) Bottaro et al. (2010) https://pubmed.ncbi.nlm.nih.gov/19885...
34) Grgic and Schoenfeld https://www.researchgate.net/publicat... ((decrease in type 2 fibers with aging and increase in type 1 fiber proportion)

Decreasing rest intervals overtime:
35) De Souza et al. https://pubmed.ncbi.nlm.nih.gov/20543...