If you push yourself to the limit every set, whether you rest 20 seconds or 2 minutes, you’ll end up doing about the same total amount of work.

Scientific Claim

In untrained young men, training to muscular failure with 20-second rest intervals results in similar total volume-load as training to failure with 2-minute rest intervals, indicating that failure-based set prescription can standardize volume across different rest durations.

Original Statement

“SHORT rests (10RM, multiple sets to failure until matching the volume of repetitions done in LONG; 20-s rest)”

From study:Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

definitive

Can make definitive causal claims

Assessment Explanation

The claim is a direct description of the intervention protocol and does not overstate causality. It accurately reflects the study’s methodological control.

Evidence from Studies

Supporting (1)

Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Randomized Controlled Trial

Human

Even with very short breaks, guys who trained until they couldn’t lift anymore ended up doing the same total amount of lifting as those who took longer breaks—so pushing to failure makes the total work equal, no matter how long you rest.

Contradicting (0)

No contradicting evidence found

Source Study

Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Score: 51

DOI: 10.1007/s11332-025-01605-5

Similar Assertions

If you take only 20 seconds between sets, you have to do way more sets to match the same total weight lifted as someone taking 2-minute breaks, making your workout longer and more intense.

81%

If you take only 20 seconds between sets, you can still lift the same total weight as someone taking 2 minutes—you just have to do more sets to make up for the shorter breaks.

79%

You don’t need long breaks between sets to get strong—just do the same total amount of work, even with short rests, and you’ll get just as strong.

79%

Whether you push your muscles to complete exhaustion or stop a few reps short doesn’t change how much rest time between sets affects muscle growth.

78%

The strength gains from this study are about what you’d expect from regular weight training—whether you rest a little or a lot—so rest time doesn’t seem to change how much stronger you get.

78%