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.

Scientific Claim

In untrained young men, 10RM resistance training performed to failure with either 20-second or 2-minute rest intervals over 10 weeks results in significant increases in quadriceps muscle size and knee-extension strength, confirming that this training protocol is effective for inducing adaptations.

Original Statement

“Quadriceps regional hypertrophy was evaluated via MRI, and changes in strength were assessed through unilateral knee-extension 1RM testing. SHORT = 14.3%; LONG = 16.7% (rectus femoris); SHORT = 42.4%; LONG = 41.5% (strength)”

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 reports observed effect sizes and does not imply causation. The significant gains in both conditions are directly supported by the data.

Evidence from Studies

Supporting (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

Even if you rest for only 20 seconds between sets instead of 2 minutes, you still get just as strong and your thighs grow just as much — as long as you do the same total amount of work.

Contradicting (0)

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 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%

If you lift heavy weights with either short or long breaks between sets—while doing the same total work—you’ll get about the same stronger in your leg muscles after 10 weeks.

79%

For people who already lift weights, it doesn’t matter much if you rest 30 seconds or 2.5 minutes between sets of light weights — you get the same muscle growth and strength gains either way.

78%