Fixed-Rest Intervals Versus Self-Selected Rest

Are you strength training with fixed-rest intervals between sets, or do you use self-selected rest intervals? In a study of trained men, published in The Journal of Strength and Conditioning Research (2020; doi:10.1519/JSC.0000000000003606), one group used a fixed-rest interval of 75 seconds between sets, while those in a second group self-selected their rest durations. Strength gains were equivalent between the groups, but fixed-rest intervals were 37% more time-efficient than self-selected rest intervals.

The program included 33 male participants randomly divided into two groups, who followed study protocols of three sets to rep failure for four upper-body exercises, three times per week for 8 weeks.

See also: A Best Rest Interval for Bench Press?