The Effect of Different Rest Intervals Between Sets on Volume Components and Strength Gains

Kinesiology and Sports Studies Department, Eastern Illinois University, Charleston, Illinois, USA.
The Journal of Strength and Conditioning Research (Impact Factor: 2.08). 01/2008; 22(1):146-52. DOI: 10.1519/JSC.0b013e31815f912d
Source: PubMed


The purpose of this study was to compare squat strength gains and volume components when resting 2 minutes vs. 4 minutes between sets over multiple mesocycles. After the first squat 1 repetition maximum, 15 trained men were matched and randomly assigned to either a 2-minute (n = 7) or a 4-minute (n = 8) rest interval group. Each group performed the same training program, with the only difference being the length of the rest interval between sets. Subjects performed two squat workouts per week; one was labeled as Heavy and the other was labeled as Light. The squat workouts varied in the intensity, number of sets, and repetitions performed per set in a nonlinear periodized manner throughout each mesocycle. Differences in strength gains and volume components (the load utilized per set, the repetitions performed per set, the intensity per set, and the volume performed per workout) were compared between groups. Both groups demonstrated large strength gains; however, these differences were not significant between groups (P = 0.47). During all mesocycles, the 4-minute group demonstrated significantly higher total volumes for the Heavy workouts (P < 0.05). The findings of the present study indicate that large squat strength gains can be achieved with a minimum of 2 minutes' rest between sets, and little additional gains are derived from resting 4 minutes between sets. Therefore, athletes attempting to achieve specific volume goals may need longer rest intervals initially but may later adapt so that shorter rest intervals can be utilized without excessive fatigue, leaving additional time to focus on other conditioning priorities.

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    • "The density or rest time between sets in power training should be one that allows each repetition to be performed with maximum mechanical power. Just like other factors that determine the training load, changes in density affect all the other variables (Willardson & Burkett, 2008), and this has been identified as a critical variable that can affect both acute and chronic adaptations that occur during power training programmes (de Salles et al., 2009). "
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    ABSTRACT: The proposes of this dissertation were to examine the effects of used optimal load and repetitions when performing power training in mechanical, physiological and psychological variables, and compare the influence of various rest interval durations used between sets in bench press throw with optimal load. The following are major findings of the dissertation. A short-term power training period with optimal load and repetitions produces improvements in power variables (i.e. jump height, throw distance, and peak power). The training load impact on the athlete was low when we used the optimal repetitions number (i.e. minor hormonal changes and less mood disturbance). The improvements in power output when use this method of power training must be associated with neural changes. Two resting minutes between sets was enough to maintain the power output using the optimal load in the bench press throw. This dissertation indicates that the power training with optimal load and repetitions may be considered as a great power training method, especially in sports with condensed competitive calendars, where the preparatory periods are time limited. Therefore, it is demonstrate the importance of individualization of training load when the aim is to improve the power output in a short-training period. However is suggested that future research should continue to investigate the factors that are associated with the adaptation to this method and the possible different effects in athletes with power training history. The findings of this dissertation also indicate that 2 min of rest between sets is enough in the bench press throw with optimal load. It is suggested that further research is needed with different ballistics and non-ballistics exercises and optimal load and repetitions to identify the optimal recovery time for them.
    07/2015, Degree: Phd of Sports Science, Supervisor: Manuel Moya Ramón and Rafael Sabido Solana
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    • "The squat is easily adapted to emphasize various biomechanical properties (e.g., force, power, or volume), which makes it ideal as an experimental movement. Equally important, when performed repetitively with maximal exertion, the squat incorporates large amounts of muscle activation and creates substantial fatigue [35,39,40,41]. In addition to large involuntary losses in force production capability, fatigue is characterized by physiological responses that include large increases in circulating corticosteroids, catecholamines, androgens, markers of metabolic activity and tissue disruption, heart rate, and perceptual stress [42,43,44,45,46,47]. "
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    ABSTRACT: Cortical activity is thought to reflect the biomechanical properties of movement (e.g., force or velocity of movement), but fatigue and movement familiarity are important factors that require additional consideration in electrophysiological research. The purpose of this within-group quantitative electroencephalogram (EEG) investigation was to examine changes in cortical activity amplitude and location during four resistance exercise movement protocols emphasizing rate (PWR), magnitude (FOR), or volume (VOL) of force production, while accounting for movement familiarity and fatigue. EEG signals were recorded during each complete repetition and were then grouped by functional region, processed to eliminate artifacts, and averaged to compare overall differences in the magnitude and location of cortical activity between protocols over the course of six sets. Biomechanical, biochemical, and exertional data were collected to contextualize electrophysiological data. The most fatiguing protocols were accompanied by the greatest increases in cortical activity. Furthermore, despite non-incremental loading and lower force levels, VOL displayed the largest increases in cortical activity over time and greatest motor and sensory activity overall. Our findings suggest that cortical activity is strongly related to aspects of fatigue during a high intensity resistance exercise movement.
    12/2012; 2(4):649-666. DOI:10.3390/brainsci2040649
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    • "Authors have attempted to justify this use (e.g. Fry 2004; Willardson and Burkett 2008) by pointing out that intensity is a common term for %1RM. A major problem with this argument is the inability of this term to accommodate effort, load, repetitions , inter-individual genetic influences such as muscle fiber type and repetition duration. "

    Arbeitsphysiologie 09/2012; 112(12). DOI:10.1007/s00421-012-2463-0 · 2.19 Impact Factor
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