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.

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.

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.

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.

If two groups of young men lift weights with the same total effort but one rests longer with heavier weights and the other rests briefly with lighter weights, they both get just as strong after 8 weeks—even though you’d think the heavy weights would win.

If you take only 20 seconds between sets, you have to do way more sets to match the same total weight lifted as someone taking 2-minute breaks, making your workout longer and more intense.