Whether you take short or long breaks between leg exercises, as long as you do the same total number of reps, your inner and outer thigh muscles grow about the same.

Scientific Claim

In untrained young men, 20-second and 2-minute inter-set rest intervals during volume-load-equated unilateral knee-extension resistance training over 10 weeks are associated with comparable increases in vastii muscle cross-sectional area (7.2% vs. 6.4%), indicating that rest duration does not differentially affect hypertrophy in these muscles when training volume is matched.

Original Statement

“No significant differences were observed between conditions for the changes in cross-sectional area of the vastii (SHORT = 7.2%; LONG = 6.4%; diff: − 1.34 cm2 [95% CI − 5.56, 2.89]; P = 0.541)”

From study:Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

definitive

Can make definitive causal claims

Assessment Explanation

The claim uses precise effect sizes and p-values from the study and avoids causal language. The within-subject design and direct measurement support a definitive interpretation of no difference.

Evidence from Studies

Supporting (1)

Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Randomized Controlled Trial

Human

When untrained guys did leg exercises with either 20-second or 2-minute breaks between sets—but did the same total amount of work—both groups got about the same muscle growth in their thighs, so break length didn’t matter.

Contradicting (0)

No contradicting evidence found

Source Study

Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training

Score: 51

DOI: 10.1007/s11332-025-01605-5

Similar Assertions

If you lift heavy weights with either short or long breaks between sets—while doing the same total work—you’ll get about the same stronger in your leg muscles after 10 weeks.

92%

When people who’ve never lifted weights before do leg exercises with either 20-second or 2-minute breaks between sets—while doing the same total amount of work—their thigh muscles grow about the same amount.

92%

If you take only 20 seconds between sets, you can still lift the same total weight as someone taking 2 minutes—you just have to do more sets to make up for the shorter breaks.

85%

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.

82%

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.

80%