The effect of continuous repetition training and intra-set rest training on bench press strength and power.

Strength and Conditioning, Australian Institute of Sport, Belconnen ACT, Australia.
The Journal of sports medicine and physical fitness (Impact Factor: 0.76). 12/2004; 44(4):361-7.
Source: PubMed

ABSTRACT The purpose of this research was to compare the effects of continuous repetition and intra-set rest training on maximal strength and power output of the upper body.
The 6 repetition maximum (6RM) and bench press throw power output against masses of 20, 30 and 40 kg of 26 elite junior male basketball and soccer players were tested on 2 separate occasions for reliability purposes. Subjects were then randomly assigned to either a continuous repetition (CR - 4 sets x 6 repetitions) or intra-set rest (ISR - 8 sets x 3 repetitions) training regime over 6-weeks. Volume (sets x repetitions x %6RM) between groups was equated and both groups completed all sets in the same time period (13 minutes and 20 seconds). The total concentric work time was determined to identify differences in training regimes. Independent sample t-tests on preintervention and postintervention percentage change scores were analysed for significant differences (p<0.05).
The observed coefficients of variation (1.7% to 4.8%) and intraclass correlation coefficients (r=0.87 to 0.98) indicated stability of these measures across testing occasions. The CR group significantly increased 6RM strength (9.7%) compared with the ISR group (4.9%). The total concentric work time was significantly longer in CR training than ISR (36.03+/- 4.03 s and 31.74+/-4.71 s; p=0.13). Power output increases across the 20, 30 and 40 kg loads ranged from 5.8% to 10.9% for both training groups but the between-group percentage change scores were not significantly different.
Bench press training involving 4 sets of 6 continuous repetitions elicited a greater improvement in bench press strength than 8 sets of 3 repetitions at the same percentage load of their 6RM. Both ISR and CR training were equally effective in increasing power output.


Available from: Trent W Lawton, Jun 12, 2015
  • Source
    [Show abstract] [Hide abstract]
    ABSTRACT: Basketball is a sport with many complex demands that require a combination of fitness, skills, team tactics and strategies, and motivational aspects. However key areas that are likely to play an important role in a basketball player's success are muscular strength, fitness and body size. Methods of evaluating and developing these characteristics have been extensively tested in controlled research settings, but there is a dearth of research exploring the value of, and methods of improving, muscular strength, fitness and body size of basketball players within the demanding schedule of an elite junior development program. These were therefore explored in this thesis.
  • Source
    [Show abstract] [Hide abstract]
    ABSTRACT: The progressive training sessions with overloads are the most used strategies to elicit greater adaptive response to specific aims in strength performance. The total work with overload is a relevant factor in performance improvement. However, overload training affects mechanical muscular response, which triggers the onset of fatigue. The muscle fatigue reflects the loads characteristics (volume, intensity and recovery). In order to avoid the excessive fatigue while maintaining appropriate mechanical techniques, it is necessary to manipulate the recovery. Add more time between sets is the most applied strategy. According to the current researches, it seems that the best way to get both goals (less muscle fatigue and equal efficiency volume), is due to intra-set rest (ISR), which may be achieved by adding inter-repetition rest (IRR) in each repetition or cluster of repetitions within sets. These methodological approaches allow us to maintenance of technical characteristics (speed, strength, power) within many repetition-sets.
    12/2013; 27(4):689-705.
  • Source
    [Show abstract] [Hide abstract]
    ABSTRACT: To examine the acute response to 2 resistance-exercise protocols performed to repetition failure, but different in load configuration, and determine whether the acute response was related to strength increases after 8 weeks of training. Eighteen resistance-trained men completed a single session of 2 resistance-exercise protocols. The constant-load protocol (CL) required subjects to complete 3 sets of single-arm preacher curls (elbow flexion) to failure using a load of approximately 77% 1RM. The reduced-load protocol (RL) was similar, but training load was reduced for the second and third sets. Maximal isometric force (MVIC) and blood lactate were assessed preprotocol and postprotocol to determine the acute response. For the 8-week training phase, subjects (N = 12) were divided into 2 programs, each corresponding to 1 of the protocols. Strength was measured before and after training. MVIC decreased from 106.2 +/- 13.8 to 84.3 +/- 12.1 N . m and from 109.1 +/- 14.7 to 82.5 +/- 13 N . m after the CL and RL protocols, respectively. The decrements in MVIC were significant (P < .001), with the decline after RL tending to be greater (P = .051). Postprotocol blood lactate concentrations after CL and RL were 3.4 +/- 1.1 and 4.1 +/- 1.3 mmol/L, respectively, with greater increases after RL (P = .036). Similar and significant 1RM strength increases were observed after both programs (from 20.7 +/- 2.7 to 23.3 +/- 3.5 kg after CL and from 22.4 +/- 2.9 to 25.5 +/- 3.2 kg after RL; P < .001). The similar increases in strength suggest that either the greater acute response to RL was not related to the increases in strength or a minimal (threshold) response was achieved during both programs.
    International journal of sports physiology and performance 07/2006; 1(2):108-21. · 2.68 Impact Factor