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Rest between sets is an important aspect of any muscle-building program. When lifting weights or engaging in resistance training, the time you rest between sets can greatly impact muscle growth. For optimal muscle gain, experts generally recommend resting for 1-2 minutes between sets. This amount of rest allows the muscles to recover enough to perform at high intensity in the next set, while still keeping the muscles under enough tension to promote hypertrophy (muscle growth). One of the key reasons rest between sets is important is due to energy recovery. During exercise, muscles use a chemical called adenosine triphosphate (ATP) for energy, which depletes as you work out. Resting allows your body to replenish ATP levels so your muscles are ready to take on the next set. Without enough recovery time, you might not be able to perform at your maximum potential in subsequent sets, which can hinder progress over time. However, if rest periods are too long, your muscles may cool down, reducing the overall
