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.

Scientific Claim

In untrained young men, the total volume-load achieved with 20-second rest intervals required significantly more sets than with 2-minute rest intervals, indicating that shorter rest periods increase training density and session duration.

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 inferred from the study’s protocol description and does not overstate. It accurately reflects the methodological implication of volume-equating with short rests.

Evidence from Studies

Supporting (0)

No supporting evidence found

Contradicting (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

The study made sure both groups did the same total amount of work, so even with short breaks, people didn’t have to do more sets — the claim that short breaks force you to do more sets is wrong.

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

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.

87%

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.

85%

When you’re just starting out, how much total work you do matters more than how long you rest between sets—your muscles grow and get stronger either way.

83%

By training only one leg at a time, the study made sure that things like overall tiredness or hormones didn’t mess up the comparison between short and long rest periods.

82%

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.

81%