Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training
Abstract
Background: Inter-set rest intervals in resistance training have been shown to affect muscle growth and strength gains. However, limited evidence indicates that its influence seems to be offset when training volume-load is matched between training schemes. The present study compared the effects of volume-load-equated resistance-training programs with very-short (SHORT) and long (LONG) inter-set rest intervals on changes in muscle size and maximum strength. Methods: In a within-subject design, 17 untrained young men (25.3 ± 2.8 years) completed unilateral knee-extension resistance training twice a week for 10 weeks with either LONG (10RM, 3–4 sets to failure; 2-min rest) or SHORT rests (10RM, multiple sets to failure until matching the volume of repetitions done in LONG; 20-s rest). Quadriceps regional hypertrophy was evaluated via MRI, and changes in strength were assessed through unilateral knee-extension 1RM testing. Results: No significant differences were observed between conditions for the changes in cross-sectional area of the rectus femoris (SHORT = 14.3%; LONG = 16.7%; diff: 0.30 cm2 [95% CI − 0.77, 1.37]; P = 0.587) and the vastii (SHORT = 7.2%; LONG = 6.4%; diff: − 1.34 cm2 [95% CI − 5.56, 2.89]; P = 0.541), as well as in maximum strength (SHORT = 42.4%; LONG = 41.5%; diff: − 0.59 kg [95% CI − 8.36, 7.18]; P = 0.883). Conclusion: Changes in quadriceps cross-sectional area and unilateral knee-extension 1RM performance do not seem to differ between 10-week training programs comprising 20-s and 2-min inter-set rest intervals with volume-load-equated conditions in untrained young men.
Document Type
Journal Article
Date of Publication
3-1-2026
Volume
22
Issue
1
Publication Title
Sport Sciences for Health
Publisher
Springer
School
School of Medical and Health Sciences
Copyright
subscription content
Comments
Attarieh, P., Nunes, J. P., Negahdar, S., Khani, S., Goli, A., Fallah, M. H., Nazarirad, H., Nazarirad, S., Mojtahedi, S., & Soori, R. (2026). Comparison between 20-s and 2-min inter-set rest intervals on changes in muscle cross-sectional area and maximum strength under volume-load-equated resistance training. Sport Sciences for Health, 22. https://doi.org/10.1007/s11332-025-01605-5