For muscle growth, rest duration between sets can vary depending on your goals:

• Short Rest (30-60 seconds): Promotes muscle endurance and can increase metabolic stress, which may contribute to muscle hypertrophy. However, shorter rests often lead to reduced strength on later sets, which might limit the weight you can lift.

• Long Rest (2-3 minutes): Allows for better recovery of strength between sets, which can lead to lifting heavier weights overall. Heavier weights can contribute to muscle growth through increased mechanical tension, a key driver of hypertrophy.

In general, a mix of both can be beneficial: use shorter rests for lighter accessory work and longer rests for compound lifts where maximizing weight is important.

For example if you are training your biceps, you can easily recover within 60 seconds but if you were to train your quads an exercise such as squats, especially it's a compound movement that can tackle your central nervous system, you will need at least 90 seconds in order to recover and add more weights.

Hope this helps and if you have any question don't hesitate to reach out to me @coachtoniabdo