For people who already work out, taking short breaks during leg exercises leads to much better muscle stamina—27% better—than doing sets without breaks, which only improves by 8% after 6 weeks.

If you're already fit and do a special type of weight training called rest-pause for 6 weeks, you'll get just as strong as with regular training, and there's no real difference between the two methods.

When adults who already work out tried a special rest-pause weightlifting method for 6 weeks, their thigh muscles grew 11% thicker, while those doing regular weightlifting only saw 1% growth.

For guys who already lift weights, doing short bursts of heavy lifts with brief rests in between can help them lift a little more weight after 8 weeks than doing regular sets, even if they do the same total amount of work.

Doing short bursts of heavy lifts with brief rests in between can make you stronger in squats a little more than doing regular sets, if you're already trained and doing the same total amount of work.

If you're already experienced with weightlifting, doing rest-pause sets (short breaks between reps) for 8 weeks might help you lift a little more weight in squats than doing regular sets, but not better than drop sets.