Outside of recovery, the biggest driving factor of progress in training is performing at your best in training.

One of the most important variables that can acutely improve performance is ensuring adequate rest between sites.

How to rest adequately

Rest long enough to maximize performance in the next set but not so long that you begin to cool down.

In training programs, you may see a recommended time to rest between sets. Although these are carefully selected, they're not hard and fast rules that must be adhered to at all costs. If you feel that performance can be improved in the next set by resting for a period that falls out of this recommendation... do so!

This will likely vary from day to day based on how you're feeling, from movement to movement, and set to set.

Listen to your body and adjust accordingly.