If you're a young guy who already lifts weights, doing heavy lifts with longer breaks might help you get stronger at bench press faster than doing lighter lifts with shorter breaks, even if you do the same total amount of work. But the difference might be small, and we need more research to be sure.

Lifting heavy weights with longer breaks between sets makes young men stronger faster than lifting lighter weights with shorter breaks, based on an 8-week study.

Lifting heavy weights with fewer reps and longer breaks might cause more joint injuries than lifting lighter weights with more reps and shorter breaks, especially in young men who are already fit.

If you're a guy who already works out and wants to build muscle fast with less time, doing bodybuilding workouts (lighter weights, shorter breaks) gets similar results much quicker than powerlifting workouts (heavier weights, longer breaks).

For young men who already work out, shorter weightlifting sessions (like bodybuilding style) can build just as much muscle as much longer sessions (like powerlifting style) in less time.

If you're a guy who's already used to lifting weights, doing fewer reps with heavier weights and longer rests might boost your bench press more than doing lots of reps with lighter weights and short breaks — at least over 8 weeks.