The Claim
Is resting more than 90 seconds between sets better for muscle growth than resting 60–90 seconds?
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
Resting more than a minute and a half between sets doesn’t seem to help your muscles grow any more than resting for about a minute — after that, extra rest doesn’t add benefit.
See the scientific wording
Rest intervals longer than 90 seconds show no appreciable hypertrophic advantage over intervals of 60–90 seconds for arm or thigh muscle growth, as effect sizes approach zero and credible intervals include no meaningful benefit, suggesting volume load preservation plateaus beyond 90 seconds.
What the research says
1 studyNetwork meta-analysis showed SUCRA values and effect sizes for rest intervals >90s (long and very long) were not meaningfully different from intermediate (61–119s) durations for arms and thighs, with wide credible intervals overlapping zero and no consistent ranking advantage.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.