How quickly should rest decrease?

Use small, infrequent cuts only after the planned work is consistently clean. The app uses a conservative ladder rather than changing rest every session.

Hold the short rest interval

Choose an interval appropriate to the exercise, then hold it. The progression happens across the full set series, not through an automatic race toward zero rest.

Consistency creates the sequence

If one set rests 20 seconds and the next rests two minutes, the effort pattern changes. A consistent interval makes later-set performance comparable from session to session.

Upper-body isolation work may use roughly 20–30 seconds; demanding leg work may require longer. The target muscle and stable execution decide.

Progress the completed series

First, complete more of the planned repetitions across all sets at the chosen interval. When the whole series is controlled and the pump remains strong, add a small amount of load.

Reducing rest can be an optional density experiment, but it is not presented as Nubret's universal progression rule.

Pump Ledger is a training logbook, not medical advice. Scale training to your experience and circumstances, and seek qualified guidance when health or injury concerns affect exercise.

Hold the short rest interval

Consistency creates the sequence

Progress the completed series

Frequently asked