It’s important to recognize that different programs will call for very different rest periods, so matching your goals with the right program is vital.
The first thing to assess with your workouts in order to determine optimal rest periods needed is the amount of CNS (central nervous system) output that will be required during each set.
Typically, using heavy weight over low reps, sets with higher rep ranges and sets in which you are focusing on explosiveness will require a much higher output from the CNS and will require an extended amount of recovery time, somewhere around the 2- to 3-minute mark.
Alternatively, "bodybuilding" sets, using a moderate amount of weight for 8 to 12 reps, are not as CNS-intensive, so a rest of 30 seconds to 1 minute can be used.
