Training & movement
B · Reasonable confidenceHow long to rest between sets and what it means for muscle growth
Subject: Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy
What this means
Resting longer than 60 seconds between sets may have given slightly more muscle growth. Beyond 90 seconds of rest, the researchers saw no clear difference.
Singer A, Wolf M, Generoso L, Arias E, Delcastillo K, Echevarria E, Martinez A, Androulakis-Korakakis P, Refalo MC, Swinton PA, Schoenfeld BJ · 2024 · Frontiers in Sports and Active Living
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
A Bayesian meta-analysis found no clear evidence that rest-interval duration significantly affects muscle hypertrophy. Longer rest may be slightly favourable, but the effect is trivial to small — rest should be based on individual recovery rather than a strict protocol.
Who this applies to
Healthy adults. The abstract does not report age, sex or training experience.
Size of the research
9 studies with a total of 19 measurements of muscle mass in the thigh, arm and whole body.
What to keep in mind
The benefit was small and uncertain, and results varied widely between studies. For the whole body, the estimate leaned slightly toward shorter rest.
Practical conclusion for REZA
Gives room in programming: rest-interval duration doesn't need to be strictly prescribed and can be tailored to how the client feels.
View method and source
Methodology
Meta-analysis
Population
Studies with randomized design comparing different inter-set rest interval durations; trained and untrained adults
Intervention
Short (<60s) vs long (>60s) inter-set rest intervals during resistance training
Outcome measures
Muscle hypertrophy (lean/muscle mass changes)
Limitations
Limited number of studies; heterogeneity in rest interval definitions; most studies short-term.
Original source
DOI: 10.3389/fspor.2024.1429789
View the publication →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.