In Depth Protocol

The Mechanism: our muscles run on Phosphocreatine (PCr) for high-intensity contractions. After a set to failure, PCr stores are depleted. Heavy lifting also fatigues the Central Nervous System (CNS), reducing the electrical signal drive to muscle fibers. Longer rests allow the CNS to recharge, ensuring maximum "Motor Unit Recruitment" on every set Longer rest times allows us to get more Volume in ( If we are willing to wait) and crucially allows us to get more quality volume ( Higher intensities + better form). Thus Aim for 3 minutes of rest for in between heavy compound lifts (Squats/Deadlifts) and 2 minutes for isolated muscles ( Triceps/Biceps).