Longer breaks between workouts make you stronger
Increased Neuromuscular Activity, Force Output, and Resistance Exercise Volume When Using 5-Minute Compared with 2-Minute Rest Intervals Between the Sets
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
People did 15% more total work with 5-minute rests but reported the same level of effort (RPE) and had identical heart rates as with 2-minute rests.
Common belief: More work = more cardiovascular stress and perceived effort. This study shows you can dramatically increase output without raising heart rate or perceived exertion.
Practical Takeaways
If your goal is strength or maximizing total work per session, rest 4–5 minutes between heavy compound sets (e.g., squats, deadlifts, bench).
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
People did 15% more total work with 5-minute rests but reported the same level of effort (RPE) and had identical heart rates as with 2-minute rests.
Common belief: More work = more cardiovascular stress and perceived effort. This study shows you can dramatically increase output without raising heart rate or perceived exertion.
Practical Takeaways
If your goal is strength or maximizing total work per session, rest 4–5 minutes between heavy compound sets (e.g., squats, deadlifts, bench).
Publication
Journal
Journal of Strength and Conditioning Research
Year
2024
Authors
Gerard McMahon, Nathan Best, Timothy Coulter, R. M. Erskine
Related Content
Claims (10)
Increasing rest intervals between sets enhances total training tonnage, which amplifies mechanical tension accumulation and thereby increases the hypertrophic stimulus.
With 5-minute breaks, people can keep pushing with nearly the same force in every set, but with 2-minute breaks, their force drops more and more with each set.
Even though people do more work with 5-minute breaks, their muscles produce less lactic acid than with 2-minute breaks, meaning they’re not as burned out from chemical buildup.
After doing hard leg pushes with 5-minute breaks, people’s muscles stay stronger and more activated afterward than after 2-minute breaks, meaning they don’t get as tired.
After doing hard leg pushes, people who rest 5 minutes between sets lose much less strength than those who only rest 2 minutes.