Longer Rest Intervals Can Boost Training Volume by 30%
New research found the optimal rest configuration between sets to maximise bench press and squat performance without adding more exercises.
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The number of reps you can do changes dramatically between 30s and 3 minutes of rest between sets. After which, reps tend to stabilise. It’s an important consideration if the goal is to maximise force output, but what would happen with even longer-than-usual rest configurations?
This new study, published in the Journal of Strength and Conditioning Research, investigated how different rest interval configurations affect the total volume load that can be accumulated during bench press and back squat sessions.
Aim
The primary objective was to examine the effects of three different rest interval configurations between sets on total volume load during five sets of bench press and back squat exercises performed to momentary failure.
Methods
Thirteen recreationally resistance-trained male subjects participated in this study (average age: 22.3 ± 3.9 years; height: 173.8 ± 7.3 cm; body mass: 73.5 ± 6.1 kg). Their baseline strength levels included an average bench press one-repetition maximum (1RM) of 90.6 ± 12.6 kg and back squat 1RM of 124.4 ± 23.0 kg.
Each participant completed three different training trials in randomised order, with all sessions involving five sets of both exercises performed at 85% of 1RM until momentary failure. The three experimental conditions were:
4-Minute Trial: Bench press followed by back squat with 4-minute rest intervals between all sets.
8-Minute Trial: Bench press followed by back squat with 8-minute rest intervals between all sets.
Alternating Trial: Bench press and back squat performed alternately with 4-minute rest intervals between the two exercises, which provided an effective 8-minute rest interval for each specific exercise.
What is Volume Load?
Volume load represents the total amount of work performed during resistance training and is calculated by multiplying the weight lifted by the number of repetitions and sets (Weight × Reps × Sets). For example, if you bench press 100 kg for 8 repetitions across 3 sets, your volume load equals 2,400 kg. This metric provides a more comprehensive measure of training stress than simply counting sets or reps alone, as it accounts for the actual load moved. Research demonstrates a clear dose-response relationship between volume load and both muscle strength and hypertrophy, with higher volumes associated with greater adaptations up to a certain threshold.
Results
The findings showed substantial differences in volume load accumulation across the three protocols.
For bench press, the 8-minute trial produced a total volume load of 2,164.0 ± 519.1 kg, which was significantly greater (p < 0.01) than the 4-minute trial at 1,668.3 ± 365.9 kg. The alternating trial yielded 1,911.3 ± 453.9 kg, which did not differ significantly from either of the other two conditions. This represents approximately a 30% increase in bench press volume when using 8-minute versus 4-minute rest intervals.
For back squat, both the 8-minute trial (2,899.2 ± 471.9 kg) and the alternating trial (2,777.7 ± 814.0 kg) produced significantly greater volume loads compared to the 4-minute trial (2,336.7 ± 618.5 kg), with p-values of <0.01 and <0.05, respectively. The 8-minute rest protocol resulted in approximately 24% more squat volume than the 4-minute protocol.
Practical Takeaways
Prioritise Adequate Rest for Maximum Volume: If your training goal is to maximise volume load during compound movements like bench press and squats, implementing 8-minute rest intervals between sets can increase your total training volume by approximately 24-30% compared to 4-minute rest periods. Not exactly ‘‘practical’’ though, is it?
Use Alternating Exercises for Time Efficiency: When time is limited, alternating between upper and lower body exercises (such as bench press and squat) with 4-minute rest intervals provides an effective 8-minute recovery for each movement pattern while reducing total session time. This approach maintained squat volume at levels comparable to straight 8-minute rest and achieved bench press volume intermediate between 4- and 8-minute protocols.
Adjust Rest Based on Exercise Demands: The back squat responded particularly well to both the 8-minute and alternating protocols, suggesting that systemically demanding exercises benefit significantly from extended recovery periods.
Apply to Hypertrophy and Strength Goals: Since volume load is a key driver of both muscle hypertrophy and strength adaptations, implementing longer rest intervals or alternating exercise strategies can enhance your long-term training outcomes without requiring additional sets or exercises.
Key Takeaways
This investigation demonstrates that rest interval configuration significantly impacts resistance training volume load accumulation. Extending rest intervals from 4 to 8 minutes between sets of bench press and back squat exercises substantially increases total volume load, with the bench press showing approximately 30% greater volume and the back squat demonstrating approximately 24% greater volume. The alternating exercise protocol presents a viable time-efficient alternative, particularly for maintaining squat volume while reducing overall session duration. These findings support the recommendation that individuals seeking to maximise training volume during compound exercises should implement either extended rest intervals of approximately 8 minutes or utilise alternating exercise patterns that provide equivalent recovery time for each movement.
Reference
Yamazaki, Yuta; Shimamori, Kota; Takizawa, Kazuki; Yamaguchi, Taichi; Shibata, Keisuke. Effects of Rest Interval Configuration Between Sets on Volume Load During Five Sets of Bench Press and Back Squat Exercise. Journal of Strength and Conditioning Research 39(11):p 1123-1128, November 2025. | DOI: 10.1519/JSC.0000000000005202
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