The Study
Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
This study is like a fair race between two groups of experienced weightlifters—one group rested 3 minutes between sets, the other only 1 minute. After 8 weeks, the longer-rest group got stronger and their thighs grew more. But we can't say for sure it's because of rest time alone—maybe they just tried harder or ate better.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
If you lift weights and rest 3 minutes between sets instead of 1 minute, you might get stronger and your front thigh muscles might grow more — even if you do the same total amount of work.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 560 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — these differences are meaningful for athletes or lifters aiming to maximize strength and muscle growth, especially in the legs and arms.
- 2After 8 weeks: squat strength +15.2% (vs.
- 3+7.6%), bench press +12.7% (vs.
- 4+4.1%), front thigh muscle +13.3% (vs.
- 5+6.9%), triceps +7.0% (vs.
- 6+0.5%, close to significant), endurance unchanged.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of Strength and Conditioning Research
Year
2016
Authors
B. Schoenfeld, Z. Pope, Frank M. Benik, Garrett M Hester, John H. Sellers, Josh L Nooner, Jessica A. Schnaiter, K. E. Bond-Williams, Adrian S Carter, Corbin L Ross, Brandon L Just, M. Henselmans, J. Krieger
Related Content
Claims (6)
Among young men who regularly lift weights, resting for 3 minutes between sets results in greater triceps muscle growth than resting for 1 minute, based on measured changes in muscle size.
For young men who regularly lift weights, taking 3 minutes of rest between sets of light bench presses does not lead to better muscle endurance than taking only 1 minute of rest.
In young men who regularly lift weights, taking 3 minutes of rest between sets leads to a larger increase in quadriceps muscle thickness over 8 weeks than taking only 1 minute of rest.
Among young men who regularly lift weights, extending rest periods between sets from 1 to 3 minutes during an 8-week training program leads to larger increases in maximum strength for the back squat and bench press.
Among young men who regularly lift weights, resting for 3 minutes between sets does not produce more total work than resting for 1 minute, and the lack of increased work means that muscle growth and strength gains are not mainly caused by doing more total repetitions or weight lifted.
When the total amount of weight lifted is the same, taking 1-minute breaks between sets produces the same muscle growth as taking 3-minute breaks.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.