There are many ways to increase the effectiveness of your training session.
Here are a few things to consider when planning for your next training session.
Rest Periods
60 second rest in between sets prevents the body from shuttling away the lactate acid being built up as a by product of energy production and expenditure. Lactate acid has been identified as an significant precursor in muscle hypertrophy through Insulin Growth Factor 1 (IGF1).
90 second rest periods increase your bodies Human Growth Hormone (HGH) levels and is attributed to Myofibril hypertrophy.
3 minutes and above should be used when completing reps with a weight above 80% of your 1RM, it also raises your bodies testosterone levels and is typically assocaited with sarcoplasmic hypertrophy.
Total Workload
Total workload is a combination of sets, reps and resistance e.g. 5 sets of 5 reps at 5 Kg would be a total of 125 Kg workload.
These variables can easily be manipulated to suit your type of training and meet your goals.