Resting longer than 90 seconds added little extra muscle

Key finding

Resting longer than 90 seconds added little extra muscle

Context

Bayesian meta-analysis of 9 randomised studies with 19 measurements of thigh, arm and whole body.

Longer rest: no clear extra benefit for muscle growth
  • 0.17 (95% CI: -0.13–0.43) effect size: Thigh
  • 0.13 (95% CI: -0.27–0.51) effect size: Arm
  • -0.08 (95% CI: -0.45–0.29) effect size: Whole body

Limits

Only 9 studies with large variation, and the intervals are wide. The authors see a small benefit beyond 60 seconds and no appreciable one beyond 90 seconds.

Sources

  • Give it a rest: a systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. · Singer · 2024 · Frontiers in Sports and Active Living PubMed DOI Study note

Guides

Summaries by SetCtl, not medical advice.