Even though your body releases similar growth hormones after light workouts whether you rest a little or a lot, you still get stronger and bigger muscles either way.

Scientific Claim

In trained individuals, low-load resistance training to failure at 40% one-repetition maximum for 8 weeks is associated with significant increases in muscle size and strength despite minimal acute hormonal elevation differences between 30-second and 150-second rest intervals.

Original Statement

“Both groups showed significant (p<0.05) increases in growth hormone and insulin-like growth factor 1 immediately post-workout... Both groups showed significant increases in triceps... thigh... and one-repetition maximum...”

From study:Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training

Evidence Quality Assessment

Claim Status

overstated

Study Design Support

Design supports claim

Appropriate Language Strength

association

Can only show association/correlation

Assessment Explanation

The study cannot prove hormonal changes are irrelevant to adaptation — only that they were similar across groups. 'Despite' implies causation or mechanistic exclusion, which is unsupported.

More Accurate Statement

“In trained individuals, low-load resistance training to failure at 40% one-repetition maximum for 8 weeks is associated with significant increases in muscle size and strength, with no meaningful difference in acute hormonal responses between 30-second and 150-second rest intervals.”

Evidence from Studies

Supporting (1)

Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training

Randomized Controlled Trial

Human

2017 Feb

Even if you rest for only 30 seconds or 2.5 minutes between sets while lifting light weights, you still get just as strong and muscular after 8 weeks — and your hormones don’t need to spike more for it to work.

Contradicting (0)

No contradicting evidence found

Source Study

Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training

Score: 38

DOI: 10.1055/s-0042-119204

Similar Assertions

For people who already lift weights, it doesn’t matter much if you rest 30 seconds or 2.5 minutes between sets of light weights — you get the same muscle growth and strength gains either way.

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You can get stronger and bigger muscles by lifting light weights until you're exhausted — even if you never lift heavy, which challenges the old idea that heavy weights are required.

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Whether you rest a short or long time between light weightlifting sets, your body releases about the same amount of growth-related hormones right after the workout.

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