RULE 2: Rest and Relax
When you’re going big and tossing around heavier weight, recovery is what’s going to give you the gains you need. Another component to this is how you're actually programming your workouts. "Supersets and other circuit-style techniques are excellent for fat loss, but when trying to gain lean muscle, it is beneficial to have longer rest periods," says Cote. Blowing through your sets will slow the mass building process—you need to preserve your strength for bigger lifts and heavier loads. “To maximize each set focus on resting longer (3-5 minutes), so your muscles are ready to fire at 100% with each rep,” Annillo advises.
Assuming you're training with heavier weight at lower reps and lighter weight at higher reps follow this rest period guide:
10-12 reps, rest 3 minutes
6-9 reps, rest 4 minutes
5 reps and under, rest 5 minutes