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Like I said before if you have any articles on this I'd love to read them, my intrest is no peaked.
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No, dude that's the problem. There is no one article you're going to get all the answers from. That's what is irritating to me and why I made the bb.com comment. It doesn't work that way. People are just regurgitating stuff they read in an article on time or a couple of times. You got to dig deep, cross reference, experiment, synthesize. I could probably point you to ten different writeups and you'd still have unanswered questions, I certainly still do.
I mean I will post some stuff...but most of this stuff is an amalgem...I don't know where is all comes from anymore. But I must caution against making a mountain out of a mole hill. Focusing a bunch of attention finding the "just right" rest periods for all the different things you do is probably not going to pay off in the long run. Some of this should be farily instinctual. Which is why it's beyond me that people would advice the rest period of someone looking for endurance to someone on a beginning strength program.
The goals of your training should dictate this stuff pretty well but keep in mind that the period you rest between sets can always be shortened for an endurance effect or lengthened for a strength effect. You got to look at the different parameters and put them on a continuum of importance. But for the love of God I wish people would stop paying word service to the words strength and intensity without really MEANING it. Peoples real goals become clear in the choices they make.
I shudder to think what would happen to people when they are not relying on intensity cycling to get used to these rest periods before making a run at loading the bar. It'll hit you like a ton of bricks if you start going balls to the wall in terms of intensity and only manipulate volume. Likewise the idea that and extra 90 seconds wouldn't make a difference between getting that last one or two reps on your 5x5 sets and not getting them? That is just fantasy. And in the end, getting your reps, yeah, I think that is going to be more productive than sticking to one short rest period.
But I'll try to post some stuff, dude, haha.