Whether you stick to a fixed rest time or rest as long as you feel you need to, it doesn’t seem to make a big difference for building muscle.

Taking longer breaks between sets of weightlifting doesn't hurt your muscle growth—you might even grow more muscle with longer breaks than with very short ones.

You don’t need to take shorter breaks to build muscle than you do to get stronger—both can be done with the same rest times if you lift the same amount of weight and do the same number of reps.

You can build muscle just fine whether you rest for 30 seconds or 4 minutes between sets — the exact rest time isn’t a make-or-break factor.

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.

The official advice to rest 30–90 seconds between sets might be outdated — newer data suggest resting a bit longer (over a minute) could help your arms and legs grow a little better.