Resting more than a minute and a half between sets doesn’t seem to help you build more muscle than resting for about a minute — it’s not worth the extra time.
Scientific Claim
For healthy adults, inter-set rest intervals longer than 90 seconds do not appear to provide additional muscle hypertrophy benefits compared to rest intervals of 60–90 seconds, as effect sizes plateau and confidence intervals include zero.
Original Statement
“However, our analysis did not detect appreciable differences in hypertrophy when resting >90 s between sets, consistent with evidence that detrimental effects on volume load tend to plateau beyond this time-frame.”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design supports claim
Appropriate Language Strength
probability
Can suggest probability/likelihood
Assessment Explanation
The study uses Bayesian analysis with credible intervals crossing zero and explicitly states 'did not detect appreciable differences,' which appropriately conveys uncertainty without overstating.
Evidence from Studies
Supporting (1)
Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy
This study found that resting more than 90 seconds between workouts doesn’t help you build more muscle than resting 60–90 seconds — after that point, extra rest doesn’t make a difference.