1. [Home](https://www.workoutsmart.com/) 2. [Ask Dan](https://www.workoutsmart.com/ask-dan) 3. [Weight Training](https://www.workoutsmart.com/ask-dan/weight-training) Weight Training # How important is the length of rest between sets?Will it effect gaining mass? Dan's answer Dan Wirth, MA, CSCS Hello, Yes, the rest periods between sets are very important. I have made recommendations for every program. Basically, the shorter the rest period the more difficult the workout will be. However, if you rest longer between sets you will usually be able to use more weight. So, I have increased the resting periods for some of the more advanced strength exercises like the squat and bench in the Strength and Power programs and on certain weeks of the Body Building programs. The other workouts have varying lengths of resting periods depending on the goals of the particular program. The Body Building programs, which are geared for mass development will have anywhere between 1-2 minute rest periods. This is a good resting period for mass development because it helps to keep a maximal amount of blood in the working muscles while allowing for enough rest in order to use the highest weight possible on the exercise. Again, these longer rest periods are generally used with the more advanced or multi-joint exercises like the squat and the bench\! You will also notice that the Body Building programs will ask you to superset certain exercises together in your program. This makes the workout very intense and will create a great pump of blood into the working muscles to help in maximizing muscle growth. Thanks for your questions and train hard\! Dan Dan designed the periodization models the Wave Engine runs. See how the Wave Engine turns his programming rules into your workouts. [How the Wave Engine works](https://www.workoutsmart.com/wave-engine) ## More in Weight Training - [I am in only the third week of a program (5-day chest/leg mass bodybuilding) and the results are remarkable. My question concerns cardio exercises, and when I should be doing them so I'm not overtraining or exhausting myself. I'm used to doing a variety of cardio routines, a typical one would be 45 minutes on an elliptical trainer with most of it spent at level 3 or 4. Is it better to incorporate this training on the same days as I lift, and should it be before or after the iWorkoutSmart.com routine? Or should I be doing that sort of intense cardio workout on different days, or perhaps mornings and lifting in the evening? So far I've been doing lighter cardio workouts, level 2 or so for 20 minutes, before or after the bodybuilding routine.](https://www.workoutsmart.com/ask-dan/weight-training/i-am-in-only-the/1908) - [I occasionally miss a scheduled day due to my kids activities so I just go to my next workout the next day. I assume that back-to-back days are not adviseable to do in order to play catch-up, especially for a 45 yo.Is this true?](https://www.workoutsmart.com/ask-dan/weight-training/i-occasionally-miss-a-scheduled/199) - [I'm doing the strength training mass express.But I would like to know, do I have to do the strength tests before or after the 5th week workout?](https://www.workoutsmart.com/ask-dan/weight-training/im-doing-the-strength-training/1611) - [I've been using your programs for about a year, and have seen some results. A problem I've been having lately is on some exercises with a large \# of reps (ex. 3 sets, 20 reps, 15 reps, 10 reps), I can handle the weight, but I cannot do the full \# of reps in a set without resting for a minute or so. So, to complete an exercise, instead of doing 20,15,10; I end up doing 10,10,10,5,10. Is this what I should be doing, or should I lower the weight and do the complete sets with no rest? I feel I can easily handle the weight for the 1st 10 or so reps of each set, but then it is impossible to continue without rest. After the rest, I have no problem handling the weight for the remainder of the set.](https://www.workoutsmart.com/ask-dan/weight-training/ive-been-using-your-programs/1542) - [I have been working out for about continuously for about the last 5 years. I am 31 year old male 5'8" and 180lbs. Over the last 6 months I have been doing a lot of training with squats, bench press and especially dead lifts. I was dead lifting in the 375 to 400 lb range at one point. My question is this I am 2 weeks into your Get Lean program. Will I lose a large percentage of my strength and mass by doing this program or will I be OK. I hate to give up the dead lifts. Should I be doing a different program so I don't lose all the gains I have mmade. I do want to lean out.](https://www.workoutsmart.com/ask-dan/weight-training/i-have-been-working-out/370) ## Train on the programs Dan writes. [Start 14 days free](https://www.workoutsmart.com/signup)