Lifting weights that you can only do 10 times, pushing to failure, for 10 weeks makes your thigh muscles bigger and stronger—even if you rest only 20 seconds between sets.

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Against

Evidence from Studies

Supporting (1)

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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 found that whether young men rested 20 seconds or 2 minutes between sets, they both got stronger and their thigh muscles grew just as much — so the claim that this kind of training works is confirmed.

Contradicting (0)

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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

You can do more sets with shorter rests to match the total work of fewer sets with longer rests—and you’ll still get the same muscle growth and strength gains.

80%

If you do the same total amount of weightlifting work, it doesn’t matter much if you rest 20 seconds or 2 minutes between sets—your muscles grow and get stronger about the same either way.

80%

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.

80%

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.

80%

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.

80%