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.

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 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).

If you do the same total amount of weightlifting work, lifting heavy weights with longer breaks and lifting lighter weights with shorter breaks both build muscle about the same, but lifting heavy gives you more strength.

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.