Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men.
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.
de Salles
Belmiro Freitas
BF
Laboratory for Clinical and Experimental Research in Vascular Biology (BioVasc), Biomedical Center, State University of Rio de Janeiro, Rio de Janeiro, Brazil.
Simão
Roberto
R
Miranda
Humberto
H
Bottaro
Martim
M
Fontana
Fabio
F
Willardson
Jeffrey M
JM
D005080:Exercise Test / Q000379:methods*; D006801:Humans; D035002:Lower Extremity / Q000502:physiology*; D008297:Male; D053580:Muscle Strength / Q000502:physiology*; D010806:Physical Education and Training; D010809:Physical Fitness; D012146:Rest / Q000502:physiology*; D034941:Upper Extremity / Q000502:physiology*; D055815:Young Adult