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.

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

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

Contradicting (0)

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

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

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.

92%

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.

90%

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.

89%

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.

88%

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.

86%