The official advice to rest 30–90 seconds between sets might be outdated — newer data suggest resting a bit longer (over a minute) could help your arms and legs grow a little better.

The common advice to rest only 30–90 seconds between sets to build muscle might need updating — longer breaks (over a minute) seem to help a little, but not enough to be sure it’s worth changing your routine.

The common advice to rest 30–90 seconds between sets to build muscle might need updating — resting a bit longer (over a minute) might help a little, but not enough to be sure it’s worth changing your routine.

We don't have enough solid proof yet to say if taking short or long rest breaks between sets at the gym makes a real difference in muscle growth.

Inter-set rest intervals exceeding 60 seconds promote greater skeletal muscle hypertrophy compared to rest intervals of 60 seconds or less, when training volume and intensity are matched.

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.