Increasing rest intervals between sets enhances total training tonnage, which amplifies mechanical tension and thereby increases skeletal muscle hypertrophy.
What the Evidence Shows
We analyzed the available evidence on whether increasing rest intervals between sets enhances total training tonnage and leads to greater muscle growth, and what we’ve found so far is mixed. Thirty-three studies or assertions suggest that longer rest periods may help increase the total weight...
Evidence from Studies
Increased Neuromuscular Activity, Force Output, and Resistance Exercise Volume When Using 5-Minute Compared with 2-Minute Rest Intervals Between the Sets
DOI: 10.1519/JSC.0000000000004832
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
DOI: 10.1007/s11332-025-01605-5
Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy
DOI: 10.3389/fspor.2024.1429789
Update History
- Invalid Date1 new assertion(s) added