Mixed
Resistance-trained men using 3-minute inter-set rest periods achieve significantly greater increases in muscle strength and hypertrophy compared to those using 1-minute rest periods, provided volume is not artificially equated.
If you are an experienced lifter, take 3 minutes of rest between your working sets. This allows you to recover enough to lift heavier loads or perform more reps in subsequent sets, leading to greater strength and muscle gains compared to resting only 1 minute. While this makes your workouts longer, the increased volume and intensity per set drive better results.
This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.
Why this rating
Randomized controlled trial with experienced lifters, though sample size is small (n=21) and duration is short (8 weeks).
Source
Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
Brad J. Schöenfeld et al. · The Journal of Strength and Conditioning Research · 2015
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