Effect of Rest Interval Length on the Volume Completed During Upper Body Resistance Exercise |
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| Authors: | Humberto Miranda Roberto Sim?o Leonardo Marmo Moreira Renato Aparecido de Souza Jo?o Ant?nio Alves de Souza Belmiro Freitas de Salles Jeffrey M. Willardson |
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| Affiliation: | 1.Institute of Research and Development, Vale do Paraíba University, São José dos Campos, SP, Brazil;2.Universidade Federal do Rio de Janeiro, School of Physical Education and Sports, Rio de Janeiro, RJ, Brazil;3. Laboratory for Research in Microcirculation, Department of Physiological Sciences, State University of Rio de Janeiro, Rio de Janeiro, RJ, Brazil;4. Department of Kinesiology and Sports Studies, Eastern Illinois University, Charleston, IL, USA |
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| Abstract: | ![]()
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 sets and exercises allows greater workout volume for the upper body exercises examined.Key points- The length of the rest interval between sets is an important variable when designing a resistance exercise program and may vary depending on the characteristic being emphasized (i.e. maximal strength, hypertrophy, localized muscular endurance, power).
- Although acknowledged, this variable is rarely monitored precisely in field settings.
- Previous studies that examined rest interval lengths from 1 to 5 minutes between sets for single exercises demonstrated significant differences in repetition performance and the exercise volume completed.
- There is a need for further research to compare the workout volume (sets x resistance x repetitions per set) completed over an entire resistance exercise session with different rest intervals between sets.
- The results of the current study indicate that during a resistance exercise session, if sufficient time is available, resting 3 minutes between sets and exercises allows greater workout volume for the upper body exercises examined.
Key words: Recovery, fatigue, strength, muscle endurance, weight training, strength training |
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