Special Report: The Rules Of Rest (And Program Design)

September 12, 2026 | Read online

Special Report: The Rules Of Rest (And Exercise Program Design)

Working out isn't rocket science, but it is exercise science. Here's how to make sure your rest periods support your goals.

Editor’s Note: An item from yesterday’s newsletter created a lot of questions and confusion among Pump Club app subscribers. In the newsletter, we wrote that a study found that 90 seconds of rest is superior for building muscle, and not every rest interval in Pump Club programs is 90 seconds. We wrote an exclusive article for all of the members and thought it was worth sharing with all of you.

The best part of the Pump Club app is that you all feel connected to your health and want to get better, so you use every resource we have here to support your fitness, nutrition, habits, mindset, accountability, and overall health.

The hardest part of the Pump Club app is that you consume what we put out, including what’s in the newsletter, and sometimes we don’t do a good enough job clarifying that it does not necessarily apply to everything you see in the app.

This happened today with the “Number you won’t forget” in the newsletter. We discussed how scientists found that 90 seconds of rest is best for muscle building.