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European Journal of Sport Science
ISSN: 1746-1391 (Print) 1536-7290 (Online) Journal homepage:
The effects of short versus long inter-set rest
intervals in resistance training on measures of
muscle hypertrophy: A systematic review
Jozo Grgic, Bruno Lazinica, Pavle Mikulic, James W. Krieger & Brad Jon
Schoenfeld
To cite this article: Jozo Grgic, Bruno Lazinica, Pavle Mikulic, James W. Krieger & Brad Jon
Schoenfeld (2017) The effects of short versus long inter-set rest intervals in resistance training on
measures of muscle hypertrophy: A systematic review, European Journal of Sport Science, 17:8,
983-993, DOI: 10.1080/17461391.2017.1340524
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Published online: 22 Jun 2017.
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Citing articles: 3 View citing articles

The effects of short versus long inter-set rest intervals in resistance
training on measures of muscle hypertrophy: A systematic review
JOZO GRGIC
1
, BRUNO LAZINICA
2
, PAVLE MIKULIC
3
, JAMES W. KRIEGER
4
, & BRAD
JON SCHOENFELD
5
1
Institute of Sport, Exercise and Active Living (ISEAL), Victoria University, Melbourne, Australia;
2
Fitness Academy, Zagreb,
Croatia;
3
Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia;
4
Weightology LLC, Redmond, WA, USA &
5
Department of Health Sciences, Lehman College, Bronx, NY, USA
Abstract
Although the effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy have
been investigated in several studies, the findings are equivocal and the practical implications remain unclear. In an attempt to
provide clarity on the topic, we performed a systematic literature search of PubMed/MEDLINE, Scopus, Web of Science,
Cochrane Library, and Physiotherapy Evidence Database (PEDro) electronic databases. Six studies were found to have
met the inclusion criteria: (a) an experimental trial published in an English-language peer-reviewed journal; (b) the study
compared the use of short ( ≤ 60 s) to long (>60 s) inter-set rest intervals in a traditional dynamic resistance exercise using
both concentric and eccentric muscle actions, with the only difference in resistance training among groups being the inter-
set rest interval duration; (c) at least one method of measuring changes in muscle mass was used in the study; (d) the
study lasted for a minimum of four weeks, employed a training frequency of ≥ 2 resistance training days per week, and (e)
used human participants without known chronic disease or injury. Current evidence indicates that both short and long
inter-set rest intervals may be useful when training for achieving gains in muscle hypertrophy. Novel findings involving
trained participants using measures sensitive to detect changes in muscle hypertrophy suggest a possible advantage for the
use of long rest intervals to elicit hypertrophic effects. However, due to the paucity of studies with similar designs, further