Rest intervals between sets

[MaxBrenner]

The effect of different rest intervals between sets on volume components and strength gains. The effect of different rest intervals b... [J Strength Cond Res. 2008] - PubMed - NCBI
Willardson JM, Burkett LN.
Source
Kinesiology and Sports Studies Department, Eastern Illinois University, Charleston, Illinois, USA. jmwillardson@eiu.edu
Abstract
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.

 

[MaxBrenner]

The effect of rest interval length on bench press performance with heavy vs. light loads. The effect of rest interval length on be... [J Strength Cond Res. 2006] - PubMed - NCBI
Willardson JM, Burkett LN.
Source
Physical Education Department, Eastern Illinois University, Charleston, Illinois 61920, USA. cfjmw@eiu.edu
Abstract
The purpose of the current study was to compare the effect of 3 different rest intervals on multiple sets of the bench press exercise performed with heavy vs. light loads. Sixteen resistance-trained men performed 2 testing sessions each week for 3 weeks. During the first testing session each week, 5 consecutive sets of the bench press were performed with 80% of 1 repetition maximum (1RM) and with a 1-, 2-, or 3-minute rest interval between sets. During the second testing session each week the same procedures were repeated with 50% of 1RM. The total repetitions completed and the sustainability of repetitions were compared between rest conditions and between loads. For each load, resting 3 minutes between sets resulted in significantly greater total repetitions vs. resting 2 minutes (p = 0.000) or 1 minute (p = 0.000) between sets. However, the sustainability of repetitions was not significantly different between loads (p = 0.849). These results can be applied to weekly bench press workouts that undulate between heavy (i.e., 80% 1RM) and light (i.e., 50% 1RM) intensities. When the training goal is maximal strength development, 3 minutes of rest should be taken between sets to avoid significant declines in repetitions. The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength.

 

[MaxBrenner]

Rest interval between sets in strength training. Rest interval between sets in strength training. [Sports Med. 2009] - PubMed - NCBI
de Salles BF, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM.
Source
Laboratory for Clinical and Experimental Research in Vascular Biology (BioVasc), Biomedical Center, State University of Rio de Janeiro, Rio de Janeiro, Brazil.
Abstract
Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. For efficient, safe and effective training, it is of utmost importance to understand the interaction among training variables, which might include the intensity, number of sets, rest interval between sets, exercise modality and velocity of muscle action. Research has indicated that the rest interval between sets is an important variable that affects both acute responses and chronic adaptations to resistance exercise programmes. The purpose of this review is to analyse and discuss the rest interval between sets for targeting specific training outcomes (e.g. absolute muscular strength, endurance, hypertrophy and muscular power). The Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, Sport Discus and CINAHL databases were used to locate previous original scientific investigations. The 35 studies reviewed examined both acute responses and chronic adaptations, with rest interval length as the experimental variable. In terms of acute responses, a key finding was that when training with loads between 50% and 90% of one repetition maximum, 3-5 minutes' rest between sets allowed for greater repetitions over multiple sets. Furthermore, in terms of chronic adaptations, resting 3-5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training. Similarly, higher levels of muscular power were demonstrated over multiple sets with 3 or 5 minutes versus 1 minute of rest between sets. Conversely, some experiments have demonstrated that when testing maximal strength, 1-minute rest intervals might be sufficient between repeated attempts; however, from a psychological and physiological standpoint, the inclusion of 3- to 5-minute rest intervals might be safer and more reliable. When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30-60 seconds might be most effective due to greater acute levels of growth hormone during such workouts. Finally, the research on rest interval length in relation to chronic muscular endurance adaptations is less clear. Training with short rest intervals (e.g. 20 seconds to 1 minute) resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test. Both of these findings indirectly demonstrated the benefits of utilizing short rest intervals for gains in muscular endurance. In summary, the rest interval between sets is an important variable that should receive more attention in resistance exercise prescription. When prescribed appropriately with other important prescriptive variables (i.e. volume and intensity), the amount of rest between sets can influence the efficiency, safety and ultimate effectiveness of a strength training programme.

 

[MaxBrenner]

A brief review: factors affecting the length of the rest interval between resistance exercise sets. A brief review: factors affecting the le... [J Strength Cond Res. 2006] - PubMed - NCBI
Willardson JM.
Source
Physical Education Department, Eastern Illinois University, Charleston, IL 61920, USA. cfjmw@ux1.cts.eiu.edu
Abstract
Research has indicated that multiple sets are superior to single sets for maximal strength development. However, whether maximal strength gains are achieved may depend on the ability to sustain a consistent number of repetitions over consecutive sets. A key factor that determines the ability to sustain repetitions is the length of rest interval between sets. The length of the rest interval is commonly prescribed based on the training goal, but may vary based on several other factors. The purpose of this review was to discuss these factors in the context of different training goals. When training for muscular strength, the magnitude of the load lifted is a key determinant of the rest interval prescribed between sets. For loads less than 90% of 1 repetition maximum, 3-5 minutes rest between sets allows for greater strength increases through the maintenance of training intensity. However, when testing for maximal strength, 1-2 minutes rest between sets might be sufficient between repeated attempts. When training for muscular power, a minimum of 3 minutes rest should be prescribed between sets of repeated maximal effort movements (e.g., plyometric jumps). When training for muscular hypertrophy, consecutive sets should be performed prior to when full recovery has taken place. Shorter rest intervals of 30-60 seconds between sets have been associated with higher acute increases in growth hormone, which may contribute to the hypertrophic effect. When training for muscular endurance, an ideal strategy might be to perform resistance exercises in a circuit, with shorter rest intervals (e.g., 30 seconds) between exercises that involve dissimilar muscle groups, and longer rest intervals (e.g., 3 minutes) between exercises that involve similar muscle groups. In summary, the length of the rest interval between sets is only 1 component of a resistance exercise program directed toward different training goals. Prescribing the appropriate rest interval does not ensure a desired outcome if other components such as intensity and volume are not prescribed appropriately.