However, both 3-month training periods resulted in similar gains in strength. The researchers observed significant increases in maximal isometric force (7%) and unilateral leg press 1RM (16%) over the 6-month strength-training period. load x sets x reps) but were different in respect of the relative load used and the rest period durations. The training protocol involved leg presses and squats with 10RM sets and were matched for volume (i.e. Before and after the interventions, the researchers measured hormonal concentrations as well as maximal isometric leg extension torque, unilateral leg press 1RM, and muscle cross-sectional area of the quadriceps femoris using magnetic resonance imaging (MRI) scans. In one 3-month period, the subjects performed a training protocol using a short rest (2 minutes) and in the other they used a long rest (5 minutes).
The study was divided into two separate 3-month training periods in a crossover design. The researchers recruited 13 recreationally resistance-trained male subjects. The researchers reported an increase in isokinetic knee extension torque in the long-rest group but not in the short-rest or control groups.Īhtiainen ( 2005 ) – The researchers explored the effects of rest period duration on the hormonal and neuromuscular adaptations following a 6-month period of resistance-training. They also measured fatigue as the reduction in isokinetic work and power over 30 maximal concentric contractions. Before and after the intervention, the researchers measured isokinetic knee extension torque, work and power at 180 degrees/s. The training groups performed isokinetic knee extension exercises at 180 degrees/s, 2 days per week for 6 weeks. They recruited 15 healthy males and allocated them to one of three groups, a short-rest group (40 seconds), a long-rest group (160 seconds), and a control group. Pincivero ( 2004 ) The researchers compared the effects of different rest intervals on lower body strength and fatigue following a 6-week period of high-intensity resistance-training.
However, there was no difference in the single leg hop for distance. The researchers reported significantly greater improvements for isokinetic hamstring total work and average power at 180 degrees/second for the long-rest group compared to the short-rest group. Before and after the training intervention, the researchers measured quadriceps and hamstring isokinetic strength at 60 and 180 degrees/second as well as lower body power using the single leg hop for distance. The training intervention involved unilateral lower body isokinetic resistance training, 3 days per week for 4 weeks. The researchers recruited 15, college-aged individuals and allocated them to either a short rest group (40 seconds) or a long rest group (160 seconds). Pincivero ( 1997 ) – The researchers compared the effects of a 4-week, isokinetic resistance-training program with two different rest interval durations on increases in power and maximum strength. This study suggests that longer rest periods are better for gains in strength. However, they found that the 1RM squat did improve and improved by significantly more in the long-rest group (7%) than the short rest group (2%). They found that the vertical jump height did not improve in any of the groups. Before and after the 5-week intervention, the researchers measured vertical jump height and 1RM squat. They recruited 33 resistance-trained young male subjects and allocated them into 3 training groups who performed the same training program except that a long-rest group used a rest period of 3 minutes, a moderate-rest group used a rest period of 1.5 minutes and a short-rest group used a rest period of 30 seconds. Robinson ( 1995 ) – The researchers compared the effects of a 5-week, high-volume resistance-training program with three different rest interval durations on increases in power and maximum strength. They also concluded that the longer rest intervals allowed for greater relative loading to be used and also greater training volumes. 2 – 3 minutes) led to significantly greater increases in strength compared with shorter rest intervals (i.e.
concluded that longer rest intervals (i.e.
However, at the time that review was written, there were only three studies that had previously reported on the difference in strength and size gains between long-term resistance training programs with short or long duration inter-set rest periods (i.e. The effect of rest period duration on gains in muscular strength and size has been reviewed previously (see De Salles, 2009). How does rest period duration affect gains in strength?
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