Rest between sets
// What the research shows
The BayesianBayesian analysis A statistical method that states how likely an effect is, rather than just “significant or not”. More in the glossary → meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → by Singer et al. (2024) of 9 studies found a small advantage for rest intervals over 60 seconds. The likely reason: short rests reduce the reps you can do in following sets. Beyond 90 seconds, differences were hardly detectable. Whether sets went to failureMuscular failure The point where, despite full effort, you can't complete another clean rep. More in the glossary → didn't change this.
// In practice
- Rest until you can perform the next set well again, usually 1.5–3 minutes.
- Longer for heavy compound lifts, often less for isolation work.
- Supersets of non-competing muscles save time without shortening rest for any single muscle.
// Limitations & open questions
Only 9 studies, mostly in untrained young men, with large variation in results.
// Sources
// More from Training
Training volume
More hard sets per muscle per week lead to more growth, but each extra set adds a bit less than the one before.
Training frequency
For muscle growth it doesn't matter much how many days you spread your sets over. For strength, practising the lift more often helps.
Proximity to failure (RIR)
For muscle growth it pays to train close to failure. For strength it matters much less.
Load & rep range
Muscles grow similarly with light and heavy loads as long as sets are hard. Maximal strength needs heavy loads.