Rest Between Sets: Does More Rest Build More Muscle?

Recent studies (2016–2024) show that longer rest between sets can lead to better muscle growth — especially for trained lifters. Here’s what the science says.

Resting 2–3 minutes between sets leads to better muscle growth than shorter rest for most lifters — especially if you're training for hypertrophy and strength.

1. Why Rest Periods Matter for Muscle Growth

If you’ve ever been told to “keep rest short to feel the burn,” you’re not alone. For decades, bodybuilding culture emphasized minimal rest between sets — usually 30 to 60 seconds — to chase the pump and boost growth hormone. But recent science tells a more nuanced story. New research shows that rest between sets is a critical factor for muscle growth, particularly in hypertrophy-focused training.

New research shows that how long you rest between sets may directly impact muscle growth — and not in the way most people think. In this article, we’ll break down the latest findings (2016–2024), bust outdated myths, and help you decide how much rest supports hypertrophy.

Protein intake also plays a key role in optimizing muscle growth. Learn more in Unleashing the Potential of High-Protein Diets.

2. Short Rest vs. Long Rest: What We’ve Been Told vs. What Science Shows

Old-school belief: Shorter rest = more fatigue = better growth.
The logic was simple: by keeping rest brief, you increase the “pump,” accumulate more lactic acid, and trigger more metabolic stress — thought to boost growth.

What we now know: That “burn” doesn’t always translate to more muscle. Short rest often reduces performance in later sets. You lift less weight or complete fewer reps — which can lower total training volume, a key factor for hypertrophy.

Nutrient timing can further amplify hypertrophy — see Maximizing Protein and Fiber Timing for strategies to pair with smart rest intervals.

Real Research Examples

• Schoenfeld et al. (2016): Trained men resting for 3 minutes gained more muscle thickness than those resting for 1 minute.
  
  

• Longo et al. (2022): Resting 3 minutes led to double the quad growth vs. 1-minute rest — but only because the longer-rest group lifted more total volume.
  
  

• Meta-analysis (Arias et al. 2024): Longer rest (90–180 seconds) produced slightly better hypertrophy than short rest (<60 seconds), with no added benefit beyond 3 minutes.

Understanding the trade-offs between short and long rest intervals can help you tailor your training based on your goals, time availability, and experience level. Here’s a breakdown of the benefits and drawbacks of each approach:

Short Rest Intervals (30–60 seconds)

Pros:

• Increase metabolic stress, which may contribute to muscle growth through secondary pathways like cell swelling or metabolite accumulation.

• Create a more intense “pump” that some lifters find motivating or satisfying.

• Useful for circuit-style or time-efficient workouts when training time is limited.

• May be better tolerated by beginners or in isolation exercises with lighter loads.
  
  

Cons:

• Can reduce performance in later sets, limiting the number of reps or the amount of weight you can lift.

• Often results in lower total training volume, which may reduce hypertrophy over time.

• Greater muscular fatigue and discomfort can increase perceived effort and reduce enjoyment or adherence.

• Less effective for strength development or progressive overload with heavy weights.

• May elevate markers of muscle damage and inflammation, requiring longer recovery between sessions.
  
  

Long Rest Intervals (2–3+ minutes)

Pros:

• Allow for better recovery between sets, enabling you to lift heavier and perform more reps.

• Lead to higher training volume, which is a key driver of hypertrophy.

• Shown in multiple studies to result in equal or greater muscle growth compared to shorter rests.

• Support greater strength gains, which in turn help drive long-term muscle development.

• Reduce fatigue and inflammation during workouts, aiding in faster recovery.
  
  

Cons:

• Extend total workout time, which may be inconvenient for some people.

• May feel “too slow” or less intense for lifters used to fast-paced training styles.

• Less metabolic stress, which might reduce the immediate pump or perceived difficulty.

Proper hydration is also critical to managing fatigue and improving recovery. Dive deeper in Redefining Hydration.

Next up: Part 2 will cover:

• How to personalize rest periods based on your goal

• Special cases (untrained lifters, older adults, women)

• A clear action plan: how to rest smarter, not just longer