REF-679 · Schoenfeld, Pope, Benik et al., 2016 · Journal of Strength and Conditioning Research, · Paper · PubMed
Resting 3 minutes between sets built more strength (squat and bench 1RM) and more anterior-thigh muscle than 1 minute in 21 resistance-trained men over 8 weeks
Participants
n=21 young resistance-trained men, randomised to 1-minute (SHORT) or 3-minute (LONG) inter-set rest. All other training variables held constant.
Protocol
8 weeks, 3 total-body workouts per week, 3 sets of 8–12 RM on 7 exercises per session.
Tested pre/post: 1RM bench press and back squat; muscle endurance (50% 1RM bench press to failure); ultrasound muscle thickness of elbow flexors, triceps brachii and quadriceps femoris.
Key Findings
Maximal strength was significantly greater for LONG than SHORT in both 1RM squat and 1RM bench press.
Muscle thickness was significantly greater for LONG in the anterior thigh, with a trend in the triceps brachii (p = 0.06); no significant difference is reported for the elbow flexors.
Upper-body muscle endurance improved in both groups with no difference between them.
Practical Application
In 21 trained men training 3×/week for 8 weeks with 3 sets of 8–12 RM, 3-minute rests produced larger 1RM gains in squat and bench and more anterior-thigh growth than 1-minute rests. Rest about 3 minutes between hard compound sets when strength and size are the goal; short rests did not buy anything here.
Inference, not tested: the authors did not report per-set volume load, so "longer rest preserves reps" is the usual explanation, not a measured mechanism in this abstract. Not from this paper; the base's own practice: shorter rests are acceptable for isolation/finisher work where load preservation matters less.
Limitations
Single RCT (n=21, trained men); very short rest may still suit time-limited circuit goals with sufficient volume.
The hypertrophy advantage was significant only in the anterior thigh (triceps a trend); 8 weeks.
How this entry was checked and changed
Why this level
regraded 2026-09-27 from B: parallel RCT with 21 participants
Content correction 2026-09-27
"~3-minute rest produced greater hypertrophy and strength ... likely by preserving per-set reps/volume-load" -> the abstract reports greater 1RM squat and bench for LONG, greater muscle thickness only in the anterior thigh (triceps p = 0.06); the volume-load mechanism is not in the abstract and is now labelled inference.
"Short rest for the sake of metabolic stress compromised the total training stimulus" removed (not in the abstract); "~2–3 min" -> the study tested 3 min.
Added the protocol (8 weeks, 3×/week, 3 × 8–12 RM, 7 exercises) and the endurance null. Level B -> B+ (parallel RCT, n=21); Tier 2-3 -> Tier 2.