The Training Mistake I Made For Years — And How I'm Now Building More Muscle Without Adding Time

What If the Secret to Better Results Was Doing Less Between Sets

I Thought Short Rests Made Me Efficient. I Was Wrong.

I’ve always believed in fast, efficient workouts. Supersets. Short rests. In and out in 45 minutes — high ROI, a pump in my arms, and the satisfaction of “getting it done.”

Like you, I’m busy. I love training, but I also love saving time. So I built my own and my clients' routines around one principle:

Shorter rests = more efficient workouts.

Science even backed me up — or so I thought. Metabolic stress, elevated heart rate, that burning sensation in your quads? Those were the markers of a good session.

But lately, a quiet question has been growing louder in my mind:

“What if this wasn’t making my workouts more effective… just more fatiguing?

The Belief That Held Me Back

For years, I believed anything over 60–90 seconds of rest was wasted time — a sign of laziness or poor conditioning. I wanted intensity. Momentum. The feeling of working hard.

But here’s the problem with that logic: Fatigue ≠ Progress.

The idea of resting 2–3 minutes between sets sounded… wrong.

• Will I cool down?”

• “Will I look lazy?”

• “Won’t the workout take forever?”

After a few chats with other Fitness coaches — and diving back into the literature — I realized I wasn’t just skeptical…I was stuck in the old paradigm.

What Changed My Mind

A colleague I deeply respect — someone I’ve had the privilege to be on a call with 3 times and learn from — posted about resting 2–3 minutes between sets.

My gut reaction?

“That’s for powerlifters. Not for people who want to build muscle and save time.”

However, I revisited a 2016 study¹ by Brad Schoenfeld, one of the most respected names in strength training research.

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The Study:

Longer rest (3 minutes) vs. shorter rest (1 minute) between sets — with trained men.

The Result:

• Greater increases in strength (1RM squat and bench)

• Greater increases in muscle thickness (quadriceps)

• The long-rest group won across the board.

And they didn’t even train longer. They trained smarter.

How is this possible?

Why This Works — Physiologically

1. ATP Recovery = Higher Output

Bear with me for a moment: After a heavy set, your muscles rely on the phosphagen system (ATP + creatine phosphate).

It takes 2–3 minutes to properly refuel this system.

If you rest too little, your body isn't ready — and your next set suffers.

You lift lighter. You grind earlier. You miss reps you could have done.

2. More Mechanical Tension = More Muscle

Forget the burn. Muscle growth isn’t about fatigue — it’s about tension.

Longer rests let you:

• Lift heavier

• Maintain good form

• Perform more quality reps near failure — the ones that count

3. Higher Volume with Less Effort

Let’s do some quick math.

Short Rest (60 sec):

• Set 1: 10 reps \@ 100kg

• Set 2: 7 reps

• Set 3: 5 reps

→ Total = 22 reps

This happens because your body accumulates fatigue.

Long Rest (3 min):

• Set 1: 10 reps \@ 100kg

• Set 2: 10 reps

• Set 3: 9 reps

→ Total = 29 reps

This is possible because you rest long enough.

Same sets. More reps. More growth potential.

And you didn’t even have to add a fourth set.

4. CNS Recovery = Better Form, Safer Training

Your nervous system needs time too.

Heavy compound lifts (like squats, deadlifts, presses) drain mental focus and coordination.

Longer rests help you:

• Stay sharp

• Maintain control

• Reduce injury risk

A New Approach: Recover Purposefully

This is exactly what the 4P Health Engine is about.

It’s not just about moving more — it’s about moving intelligently and recovering purposefully.

Because when you’re in your 30s and 40s (or beyond), it’s not about how much you can tolerate…it’s about how well you recover from it.

The goal isn’t to “feel the burn.” It’s to make steady progress without getting hurt.

Here’s What I’m Testing

For the next few weeks, I’m doing this:

The Longer Pause Protocol

• Compound lifts (squat, bench, pull-ups):

3 minutes rest between sets, no supersets

• Assistance lifts (e.g. rows, curls, split squats):

2–3 minutes between supersets of non-competing muscles

I’m tracking:

• Reps completed

• Workout duration

• Soreness & recovery

• Strength progression

Instead of rushing between sets, I’m pausing — and lifting heavier, better, and with more purpose.

Your Turn: Are You Training Smart or Just Hard?

If you're like me — rushing workouts, chasing the pump — it might be time to reframe what “intensity” really means.

Efficiency isn’t doing more in less time. It’s doing what matters — and cutting the fluff.

So here’s your test:

• Pick one compound lift this week.

• Rest 3 minutes between sets.

• Track your reps and how you feel.

You may be surprised about your stats after a while.

1. https://pubmed.ncbi.nlm.nih.gov/26605807/