The effect of different rest intervals between multiple bench press bouts (original) (raw)
Related papers
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...
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...
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...
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.
The effect of rest interval between sets on markers of muscle damage in professional bodybuilders
Global Journal of Science, Engineering and Technology
The purpose of the present study was to evaluate the effect of different rest intervals between sets on markers of muscle damage in professional bodybuilders. Therefore, ten male athletes voluntarily participated in four sessions of resistance trainings. At the first session, 1RM of participants evaluated. In other sessions, the subjects performed four sets of squat and bench press to failure with 85% of 1RM. In each session one of the rest intervals of 60s, 90s and 120s between sets used randomly. To determination of serum lactate and enzymes concentrations (CK ،CK-MB and LDH), Blood samples were taken from the subjects before and immediately and 30 minutes after the training. For statistical analysis of data, one-way repeated measures and LSD post hoc were used. No significant differences were found in the training volume and levels of serum enzymes (CK ،CK-MB and LDH) and lactate between three groups (P>0.05). However, there were significant elevation in serum enzymes levels immediately after and 30 min after exercise in the three groups (P<0.05). The results of the present study showed that 60, 90, and 120 seconds rest duration between resistance training sets don't affect levels of CK ،CK-MB and LDH and training volume.
Perceptual and Motor Skills, 2013
This study compared two different rest intervals (RI) between sets of resistance exercise. Ten resistance-trained men ( M age=24.3, SD = 3.5 yr.; M weight = 80.0 kg, SD = 15.3; M height = 1.75 m, SD = 0.04) performed five sets of Smith machine bench presses at 60% of one repetition maximum, either with 1.5 min. or 3 min. RI between sets. Their repetition performance, total training volume, velocity, fatigue, rating of perceived exertion, and muscular power were measured. All of these measures indicated that performance was significantly better and fatigue was significantly lower in the 3min. RI as compared with the 1.5 min. RI, except the rating of perceived exertion which did not show a significant difference. A longer RI between sets promotes superior performance for the bench press.
Journal of Science and Medicine in Sport, 2010
The purpose of the current study was to compare different rest interval durations on upper and lower body strength. Thirty-six recreationally trained men were randomly assigned to 1 min (G1; n = 12), 3 min (G3; n = 12) or 5 min (G5; n = 12) rest interval groups. Each group performed the same resistance training program. Maximal strength was assessed at baseline, mid-point (8 weeks) and post-training (16 weeks) for the bench press and leg press exercises. For the bench press, significant increases were demonstrated within G3 and G5 at 8 weeks and at 16 weeks versus baseline (p < 0.05). Additionally, for the bench press, G5 (98.2 ± 3.7 kg) was significantly stronger than G1 (92.5 ± 3.8 kg) at 16 weeks (p < 0.05). For the leg press, significant increases were demonstrated within all groups at 8 weeks and at 16 weeks versus baseline (p < 0.05). Additionally, for the leg press, G5 (290.8 ± 23.5 kg) was significantly stronger than G1 (251.0 ± 15.8 kg) at 8 weeks (p < 0.01) and G3 (305.0 ± 23.9 kg) and G5 (321.7 ± 21.7 kg) were significantly stronger than G1 (276.7 ± 10.7 kg) at 16 weeks (p < 0.05). The findings of the current study indicate that utilising 3 or 5 min rest intervals between sets may result in significantly greater increases in upper and lower body strength beyond the initial weeks of training versus utilising 1-min rest intervals between sets.
Journal of Strength and Conditioning Research, 2013
The purpose of this study was to compare different rest intervals between sets on repetition consistency and ratings of perceived exertion (RPE) during consecutive bench press sets with an absolute 3RM load. Sixteen trained men (23.75 ± 4.21 years; 74.63 ± 5.36 kg; 175 ± 4.64 cm; bench press relative strength: 1.44 ± 0.19 kg/kg of body mass) attended four randomly ordered sessions during which five consecutive sets of the bench press were performed with an absolute 3RM load and 1, 2, 3, or 5 minutes of rest interval between sets. The results indicated that significantly greater bench press repetitions were completed with 2, 3 and 5 minutes versus 1 minute rest between sets (p < 0.05); no significant differences were noted between the 2, 3 and 5 minute rest conditions. For the 1 minute rest condition, performance reductions (relative to the first set) were observed commencing with the second set; whereas for the other conditions (2, 3, and 5 minutes rest), performance reductions were not evident until the third and fourth sets. The RPE values prior to each of the successive sets were significantly greater, commencing with the second set for the 1 minute versus the 3 and 5 minute rest conditions. Significant increases were also evident in RPE immediately following each set between the 1 and 5 minute rest conditions from the second through fifth sets. These findings indicate that when utilizing an absolute 3RM load for the bench press, practitioners may prescribe a time-efficient minimum of 2 minutes rest between sets without significant impairments in repetition performance. However, lower perceived exertion levels may necessitate prescription of a minimum of 3 minutes rest between sets.
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.
Effect of rest interval length on the volume completed during upper body resistance exercise
Journal of sports science & medicine, 2009
The purpose of the current study was to compare the workout volume (sets x resistance x repetitions per set) completed during two upper body resistance exercise sessions that incorporated 1 minute versus 3 minute rest intervals between sets and exercises. Twelve trained men completed two experimental sessions that consisted of 5 upper body exercises (i.e. barbell bench press, incline barbell bench press, pec deck flye, barbell lying triceps extension, triceps pushdown) performed for three sets with an 8-RM load. The two experimental sessions differed only in the length of the rest interval between sets and exercises; one session with a 1-minute and the other session with a 3-minute rest interval. The results demonstrated that for each exercise, significantly greater workout volume was completed when resting 3 minutes between sets and exercises (p < 0.05). These results indicate that during a resistance exercise session, if sufficient time is available, resting 3 minutes between s...