Analysis of two training programs with different rest periods between series based on guidelines for muscle hypertrophy in trained individuals (original) (raw)
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Journal of Strength and Conditioning Research, 2010
de Souza Jr, TP, Fleck, SJ, Simã o, R, Dubas, JP, Pereira, B, de Brito Pacheco, EM, da Silva, AC, and de Oliveira, PR. Comparison between constant and decreasing rest intervals: influence on maximal strength and hypertrophy. J Strength Cond Res 24 : 1843-1850, 2010-Most resistance training programs use constant rest period lengths between sets and exercises, but some programs use decreasing rest period lengths as training progresses. The aim of this study was to compare the effect on strength and hypertrophy of 8 weeks of resistance training using constant rest intervals (CIs) and decreasing rest intervals (DIs) between sets and exercises. Twenty young men recreationally trained in strength training were randomly assigned to either a CI or DI training group. During the first 2 weeks of training, 3 sets of 10-12 repetition maximum (RM) with 2-minute rest intervals between sets and exercises were performed by both groups. During the next 6 weeks of training, the CI group trained using 2 minutes between sets and exercises (4 sets of 8-10RM), and the DI group trained with DIs (2 minutes decreasing to 30 seconds) as the 6 weeks of training progressed (4 sets of 8-10RM). Total training volume of the bench press and squat were significantly lower for the DI compared to the CI group (bench press 9.4%, squat 13.9%) and weekly training volume of these same exercises was lower in the DI group from weeks 6 to 8 of training. Strength (1RM) in the bench press and squat, knee extensor and flexor isokinetic measures of peak torque, and muscle cross-sectional area (CSA) using magnetic resonance imaging were assessed pretraining and posttraining. No significant differences (p # 0.05) were shown between the CI and DI training protocols for CSA (arm 13.8 vs. 14.5%, thigh 16.6 vs. 16.3%), 1RM (bench press 28 vs. 37%, squat 34 vs. 34%), and isokinetic peak torque. In conclusion, the results indicate that a training protocol with DI is just as effective as a CI protocol over short training periods (6 weeks) for increasing maximal strength and muscle CSA; thus, either type of program can be used over a short training period to cause strength and hypertrophy.
2011
According to the few studies in active rest interval between the resistance exercises sets, it can’t be explicitly commented about the effect of it on performance in consecutive sets. Purpose: The purpose of the current study was to compare different active and passive rest interval durations (3 and 4 minutes) on the numbers of repetition of bench press with 50 and 75 percent of 1RM in untrained men during a workout. 15 college-aged men (age: 21.7±2.17 years, height: 174±5.98 cm, weight: 71.36±36 kg, body mass index: 23.44±3.19 Kg/m) were studied during nine weeks. During each testing session, the bench press was performed with a 3 or 4minute rest interval between sets. The exercises volume was defined as the total number of repetitions completed over 3sets in each session; and active rest was included dynamic stretching exercises. Results: In two intensities of 50 and 75% 1RM and in two times of 3 and 4 minutes, active rest between bench press sets in comparison with passive rest i...
Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
Journal of Strength and Conditioning Research, 2016
The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strengthtype training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was performed prestudy and poststudy for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris by ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh, and a trend for greater increases was noted in the triceps brachii (p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.
Revista Brasileira De Medicina Do Esporte, 2006
The prescription of weight training programs for muscle hypertrophy are usually based on the values recommended by the literature for determining the training load. The prescription of the pause duration ranges from one to three minutes and comparisons between these two durations leads to differences in hormonal and metabolic adaptations and performance. There is a lack of studies investigating if is it possible the realization of the training program for hypertrophy with different pauses, and the significance of the addition of 30 seconds for recovery. The purpose of the present study was to analyze two different trainings for muscle hypertrophy with the same volume and intensity, but different rest periods between sets, at the bench press exercise. Twenty-six trained male volunteers took part in the training sessions. After the familiarization procedure and the 1 maximum repetition (1RM) test, the group took a four set exercise with 70% of 1 RM on the bench press, aiming to accomplish 12 repetition for each set, with a constant rest period of 90 and 120 seconds. No significant difference was found on the number of repetitions throughout the sets when comparing the results of the 90 and 120 second group. Despite the rest duration (90 or 120 sec) the performance lowered during the sets, registered by significant reduction in the number of repetitions. The results indicated that, even for trained individuals, there is a limitation to apply the reference values presented in the literature for muscle hypertrophy training. Moreover, the performance may be not different despite changing the rest interval from 90 to 120 seconds between sets.
The Effect of Different Rest Intervals Between Sets on the Training Volume of Male Athletes
2007
In order to examine the effects of different rest intervals between sets on the training volume completed during a workout, eleven male bodybuilders served as subjects (Mean SD, age= 22±1.4; mass=75±7.6 kg). All of the subjects performed a minimum of 3 strength workouts per week for a period of 2 years. Data collection took place over a period of four weeks with four testing session each week. During the first week, one repetition of the maximum (1RM) for the Bench Press (BP), Arm Curls (AC), Military Press (MP) and Leg Press (LP) were tested. Each of the next three weeks included four testing sessions (Saturday, Monday, Wednesday, Friday), during which four sets of exercises were performed with an 85% of 1RM load. During each testing session only one exercise was performed. During each testing session, exercises were performed with a 1, 2, or 5- minute rest interval between the sets. The training volume was defined as the number of repetitions completed over 4-sets and was measured...
The effect of different rest intervals between multiple bench press bouts
South African Journal for Research in Sport, Physical Education and Recreation, 2011
In order to examine the effects of different rest intervals between sets on the training volume completed during a workout, 15 male bodybuilders served as subjects (Mean SD, age=25.28±2.01; mass=73.06±8.33 kg; height=176.33±6.30 cm). All the subjects performed a minimum of three strength workouts per week for a period of two years. Data collection took place over a period of four weeks with four testing sessions. During the first session, one repetition of the maximum (1RM) for the Bench Press (BP) was tested. Each of the next three sessions included four sets of exercises performed with a 75% of 1RM load. Rest between sets was randomly assigned from: a timed three-minute rest period; a 1:3 work: rest (W/R) ratio (1:3 W/R) and achieving a post exercise heart rate (HR) of 60% age-predicted maximum (60% Post-HR). The repetitions to exhaustion from set two to set four were significantly higher in three-minute rest conditions than 1:3 W/R and a 60% Post-HR rest conditions (P<0.05), and there was no significant differences between the 60% Post-HR and 1:3 W/R conditions. Within each condition the number of repetitions to exhaustion decreased significantly for each set (P≤ 0.01). The results showed that a three-minute rest interval was the most effective method of recovery compared to 60% Post-HR and 1:3 W/R conditions during the four sets of bench press to exhaustion.
Greater Gains in Strength and Power With Intraset Rest Intervals in Hypertrophic Training
Journal of Strength and Conditioning Research, 2013
Oliver, JM, and Kreider, RB. Greater gains in strength and power with intraset rest intervals in hypertrophic training. J Strength Cond Res 27(11): 3116-3131, 2013-We sought to determine if hypertrophic training with intraset rest intervals (ISRs) produced greater gains in power compared with traditional rest (TRD) hypertrophic training. Twenty-two men (age 25 6 5 years, height 179.71 6 5.04 cm, weight 82.1 6 10.6 kg, 6.5 6 4.5 years of training) matched according to baseline characteristics were assigned to 12 weeks of training using TRD or ISR. Body composition, strength (1-repetition maximum [1RM] bench and squat), and power output (60% 1RM bench and squat, and vertical jump) were assessed at baseline, 4, 8, and 12 weeks. Determination of myosin heavy chain (MHC) percentage from the vastus lateralis was performed pretraining and posttraining. Body composition was analyzed by analysis of variance, whereas performance measures and MHC were analyzed by analysis of covariance with baseline values as the covariate. Data are presented as mean 6 SD changes pre to post. The ISR produced greater power output in bench (TRD 32.8 6 53.4 W; ISR 83.0 6 49.9 W, p = 0.020) and vertical jump (TRD 91.6 6 59.8 W; ISR 147.7 6 52.0 W; p = 0.036) with squat power approaching significance (TRD 204.9 6 70.2 W; ISR 282.1 6 104.2 W; p = 0.053) after post hoc analysis (p , 0.10). The ISR produced greater gains in bench (TRD 9.1 6 3.7 kg; ISR 15.1 6 8.3 kg; p = 0.010) and squat (TRD 48.5 6 17.4 kg; ISR 63.8 6 12.0 kg; p = 0.002) strength. Both protocols produced significant gains in lean mass with no significant differences between groups (1.6 6 2.1 kg; p = 0.869). The MHC IIx percentage decreased (231.0 6 24.5%; p = 0.001), whereas the MHC IIA percentage increased (28.9 6 28.5%; p = 0.001) with no significant differences between groups. Results indicate that hypertrophy training with ISR produces greater gains in strength and power, with similar gains in lean mass and MHC alterations as TRD. The ISR may be best used in hypertrophic training for strength and power sports.
Journal of Strength and Conditioning Research, 2010
and Wagner, DR. Chronic effects of different between-set rest durations on muscle strength in nonresistance trained young men. J Strength Cond Res 24(1): 37-42, 2010-The purpose of the study was to investigate the effects of different betweenset rest interval durations on muscle strength after 12 weeks of resistance training. After baseline tests, 34 nonresistance trained college-aged men were matched and randomly assigned to 2 groups. Both groups trained twice a week and performed the same exercises and the same work output with 2 sets of 8 to 12 repetitions until volitional fatigue. One group (n = 18, 21.4 6 3.2 yr; 73.8 6 14.0 kg; 175.9 6 7.8 cm) used shortrest intervals (SR) with a work rest ratio of approximately 1:3; the other (n = 16, 22.4 6 2.6 yr; 73.1 6 13.6 kg; 171.9 6 8.2 cm) used long-rest intervals (LR) with a work rest ratio of approximately 1:6. Leg press and bench press 1 repetition maximum (1RM) were measured at baseline and after the end of the training period. The increases in 1RM for bench press were 14.4 6 8.1% for the SR group and 10.5 6 6.4% for the LR group (p , 0.05). For the leg press, the increases were 17.5 6 9.2% with SR training and 17.8 6 12.3% for the LR group (p , 0.05). The results did not reveal significant differences between SR and LR for the bench press or leg press 1RM (p . 0.05). Our data suggest that gains in maximum strength in nontrained men are not dependent on the length of the rest interval between sets. Therefore, personal trainers and strength coaches can advise beginning lifters to use short rest intervals to make best use of their time in the weight room. . 21. Schott, J, McCully, K, and Rutherford, OM. The role of metabolites in strength training. II. Short versus long isometric contractions. Eur J Appl Physiol Occup Physiol 71: 337-341, 1995.
Journal of Strength and Conditioning Research, 2018
Matos, F, Ferreira, B, Guedes, J, Saavedra, F, Reis, VM, and Vilaça-Alves, J. Effect of rest interval between sets in the muscle function during a sequence of strength training exercises for the upper body. J Strength Cond Res 35(6): 1628–1635, 2021—The objective of this study was to observe the ideal recovery time between sets and exercises, for both chest and back, which allowed for maintaining muscle function with the initial load previously established. Sixty young men recreationally trained in strength training (ST) were divided into 2 groups: (a) 30 subjects were included in the GC group (the group that performed ST for the chest) and (b) 30 subjects were included in the GB group (the group that performed ST for the back). Each group was submitted to 3 experimental sessions, performing an ST sequence with 3 sets of 8 repetition maximum: GC performed a chest barbell press (CBP), an inclined CBP, and a chest butterfly; GB performed a lat pull-down, a back row, and a shoulder ext...