The effect of two different rest intervals on the number of repetitions in a training session

Authors

Rodrigues Bernardo

Abstract

The objective of this study was to investigate the effect of one- and three-minute rest interval between each set on: 1) the number of repetitions in each set of each exercise in session with 80% of 1RM, 2) total volume of repetitions in each exercise in session with 80% of 1RM, and 3) the total volume of repetitions during the whole session with 80% of 1RM. 20 young untrained men (18.6 ± 0.4 yrs, 68.3 ± 7.9 kg, 174.4 ± 4.8 cm, 22.4 ± 2.1 kg•m-2) participated in this study. After two familiarization sessions, one repetition maximum (1RM) tests and retests were performed on nonconsecutive days for each exercise of the sequence: barbell bench press (SH), machine lat pull down (PA), seated machine shoulder press (DS), machine triceps extension (RT), and free weight standing biceps curl with a straight bar (RB). At the fifth visit the subjects were counterbalanced to a 1- (SEQ1) or 3- minute (SEQ3) rest interval session where the number of repetitions was recorded at the end of each set, and on the sixth visit (one week later) the procedures were exactly the same but with the other rest interval length. These results show that with one minute intervals between sessions a smaller volume of repetitions occurred when compared to a much greater range.

Keywords

Strength training, rest interval, number of repetitions

Download full article

References

American College of Sports Medicine. (2002). Position stand on progression models in resistance training for healthy adults. Medicine and Sciences in Sports and Exercise, 34, 364-380.
Baechle, T. R., & Earle, R. W. (2000). Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics.
Bird, S. P., Tarpenning, M., & Marino, F. E. (2005). Designing resistance training programmes to enhance muscular fitness. Sports Medicine, 35, 841-851.
Fleck, S. J., & Kraemer, W. J. (2004). Designing Resistance Training Programs (3rd Ed.). Champaign, IL: Human Kinetics.
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine and Science in Sports and Exercise, 36, 674-688.
Kraemer, W. J. (1997). A series of studies – The physiological basis for strength training in American football: fact over philosophy. The Journal of Strength and Conditioning Research, 11, 131-142.
Lambert, C. P., & Flynn, M. G. (2002). Fatigue during high-intensity intermittent exercise. Journal of Sports Medicine, 32, 511-522.
Levinger, I., Goodman, C., Hare, D. L., Jerums, G., Toia, D., & Selig, S. (2007). The reliability of the 1RM strength test for untrained middle-aged individuals. Journal of Science and Medicine in Sport, doi: 10.1016/j.jsams.2007.10.007.
Matuszak, M. E., Fry, A. C., Weish, L. W., Ireland, T., R. & Mcknioht, M. M. (2003). Effect of rest interval length on repeated 1 repetition maximum back squats. The Journal of Strength and Conditioning Research, 17, 634-637.
Miranda, H., Fleck, S. J., Simão, R., Barreto, A. C., Dantas, E. H. M., & Novaes, J. (2007). Effect of two different rest period lengths on the number of repetitions performed during resistance training. The Journal of Strength and Conditioning Research, 21, 1032–1036.
Rahimi, R. (2005). Effect of different rest intervals on the exercise volume completed during squat bouts. Journal of Sports Science and Medicine, 4, 361-366.
Richmond, S. R., & Godard, P. M. (2004). The effects of varied rest periods between sets to failure using the bench press in recreationally trained men. The Journal of Strength and Conditioning Research, 18, 846-849.
Robinson, J. M., Stone, M. H., Johnson, R. L., Penland, C. M., Warren, B. I., & Lewis, R. D. (1995). Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. The Journal of Strength and Conditioning Research, 9, 216-221.
Shimano, T., Kraemer, W. J., Spiering, B. A., Volek, J. S., Hatfield, D. L., Silvestre, R., Vingren, J. L., Fragala, M. S., Maresh, C. M., Fleck, S. J., Newton, R. U., Spreuwenberg, L. P., & Häkkinen, K. (2006). Relationship between the number of repetitions and selected percentages of one repetition maximum in free weight exercises in trained and untrained men. The Journal of Strength and Conditioning Research, 20, 819-823.
Simão, R., Farinatti, P. T. V., Polito, M. D., Viveiros, L., & Fleck, S. J. (2007). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercise in women. The Journal of Strength and Conditioning Research, 21, 23– 28.
Souza, A. C. R., Bastos, C. L. B., Portal, M. N. D., Salles, B. F., Gomes, T. M., & Novaes, J. S. (2009). Efeito agudo do intervalo passivo e do alongamento no desempenho de séries múltiplas. Revista Brasileira de Cineantropometria Desempenho Humano, 4, 435-443.
Weir, J. P., Wagner, L. L., & Housh, T. J. (1994). The effect of rest interval length on repeated maximal bench press. The Journal of Strength and Conditioning Research, 8, 58-60.
Weiss, L. W. (1991). The obtuse nature of muscular strength: The contribution of rest to its development and expression. The Journal of Applied Sports Science Research, 5, 219–227.
Willardson, J. M. (2006c). A brief review: factors affecting the length of the rest interval between resistance exercise sets. The Journal of Strength and Conditioning Research, 20, 978–984.
Willardson, J. M., & Burkett, L. N. (2006a). The effect of rest interval length on bench press performance with heavy versus light loads. The Journal of Strength and Conditioning Research, 20, 396–399.
Willardson, J. M., & Burkett, L. N. (2006b). The effect of rest interval length on the sustainability of squat and bench press repetitions. The Journal of Strength and Conditioning Research, 20, 400–403.
Willardson, J. M., & Burkett, L. N. (2005). A comparison of three different rest intervals on the exercise volume completed during a workout. The Journal of Strength and Conditioning Research, 19, 23–26.