resources > Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training - Fink

“In conclusion, our results suggest that acute hormonal responses, as well as chronic changes in muscle hypertrophy and strength in low-load training to failure are independent of the rest interval length.”

Acute and Long-term Responses to Different Rest Intervals in Low-load Resistance Training.
Fink JE1, Schoenfeld BJ2, Kikuchi N3, Nakazato K4. Int J Sports Med. 2016 Dec 16. [Epub ahead of print]

This was a small study (14+ in each group) of 18-22-year-old athletes, who participated in an 8 week training program. In the two groups, the training was kept consistent (4 Sets of Squats, 4 Sets of Bench at 40% 1 RM to failure) with the two rest periods changed (one group was 30s and 150s).  The results were measurements of hormones and muscle size, both of which were not affected by the rest time.