If you’ve been cutting your rest time short between sets in the gym to save time, you might want to rethink your strategy. A breakthrough study published in 2016 by renowned exercise scientist Brad Schoenfeld and his team suggests that resting for 3 minutes between sets can result in significantly greater muscle growth compared to the traditional 1-minute rest interval.
The study, conducted on resistance-trained men, set out to compare muscle hypertrophy results between two groups: one that rested for 1 minute between sets and another that rested for 3 minutes. Over an eight-week training period, both groups followed identical weightlifting programs focusing on major muscle groups.
What stood out was the dramatic difference in muscle growth. The 3-minute rest group experienced significantly greater increases in muscle thickness, particularly in the anterior thigh (quadriceps), with notable gains in the triceps as well. While the research didn’t conclude an exact 93% increase in muscle size, it did confirm that the longer rest period allowed participants to lift more volume per workout — a key driver of hypertrophy.
This finding challenges the popular fitness myth that shorter rests keep the intensity high and are more beneficial for muscle growth. In reality, longer rest intervals provide the necessary recovery for muscles and the nervous system, allowing for better performance in subsequent sets.
For anyone looking to build serious muscle, it might be time to stop watching the clock anxiously and start embracing those 3-minute breaks. Science backs it.
Disclaimer: Always consult with a certified fitness professional or healthcare provider before making changes to your workout routine.
