For strength and hypertrophy, longer inter‑set rest tends to outperform short rest. In a 2016 JSCR study (Schoenfeld et al.), participants resting three minutes between sets saw meaningfully better gains in both strength and muscle mass than those resting one minute.
The reasons: better ATP‑PC resynthesis, more total volume across the session, and cleaner reps. Intrvl helps you stay on the 2–3 minute target so you can stop watching the clock and focus on the lift.