This rest period stuff is way off base. There's more to it than local muscular recovery. It all depends on your goals and what you are doing. Only ever resting up to 90 minutes because of some rule....very very bad idea. If you only rest that long...intesnsity will be SACRIFICED. Volume will be sacrificed. Progress in general will be sacrificed.

That is a "bodybuilding" prescription and even then it is only one detail to be manipulated. Anybody who's only ever rested that long between sets...start resting as long as you need to get the job done and watch your progress skyrocket. But those type of short rest periods are based on hormone response and I think mostly acute growth hormone response rather than "recovery" although I'm sure a bunch of people have made the "complete recovery" claim to back up their on size fits all recommendations. But I have a big problem with focusing on acute hormone responses rather than what really matters: CHRONIC RESPONSE and ADAPTATION.

You don't need any of that. Just stop following rules nobody can prove to you and let experience by your guide. Anybody that thinks they can lift some maximal weights only ever resting 90 seconds....ain't ever lifted maximal weights (relatively speaking). Let the intensity and volume be your guide.

If you want "strength" and the mass gains that can come with is you're going to want 3 to 5 minutes. Anything less is NOT strength training at it's best.

Some people will say that certain individuals train themselves to use much shorter rest periods being "highly advanced" atheletes and that they can increase their strength without increasing rest periods. It's bullshit. Something has to give and you are not going to ever get full performance from a system that may require up to 5 minutes to fully rev up with a rest period of 1 or 2 minutes. ANYBODY would be able to lift more with more rest in that case.

There has been hardly any difference found between rest periods of 1 to 2 mintues. So 90 seconds won't be much different than 1 minute or 2 minutes. To say the the muscles recover as much as they are going to...I don't know where that comes from. Lactic acid isn't going to automatically clear that fast. ATP for sure won't replenish in that time...need at least 3 minutes or more. CNS recovery takes the longest of all.

In general for strength you want 3 to 5 minutes for optimal recovery. Reducing rest periods can be a goal in itself for some short term strenth gains and enhanced recovery but this myth about short rest periods has got to go. It is nowhere near the truth.

Unless you are using a protocal that is calling for specific rest periods or manipulation thereof...rest as long as you need to get the job done.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.