In previously strength-trained men, six months of hypertrophic resistance training with either 2-minute or 5-minute rest periods between sets produces similar increases in maximal isometric strength (7%), one-repetition maximum leg strength (16%), and quadriceps muscle cross-sectional area (4%), indicating that rest duration within this range does not differentially affect long-term strength and muscle growth outcomes.

When someone lifts weights with enough effort to challenge their muscles, their body responds by building more muscle tissue and improving how well the brain signals the muscles to contract. Whether they rest for 2 or 5 minutes between sets, as long as they do enough total work over time, the body still ends up making the same amount of new muscle and getting just as strong because the overall stress on the muscles and nervous system is similar.