Effects of different rest intervals in a resistance training program for trained individuals

Abstract

It is scanty in the literature studies who investigated chronic effects in different rest intervals in resistance exercise (RE). The aim of the present study was to verify the influence of two different rest intervals between sets to distinct muscular groups, over eight weeks on RE training. Participated 12 men in this study, being six in each group (26.4±5.1 years; 181.3±6.2 cm; 85.9±7.6 kg). The 10RM test was made in two days (test and re-test) and was in the following order: bench press (BP), leg-press 450 (LP) and biceps curl (BC). The first group trained with 1 min rest interval, and the other one with 3 min rest interval between sets. The total training consisted in three sessions per week, realized in alterned days (24 sessions). The subjects did three sets of each exercise in the respective intervals, and only after three sets in the same exercise, they go on in the next exercise. The exercise order was: BP, LP, BC, hack machine, lat pull down, abdominals and triceps pull down. A one-way ANOVA was used and a Tukey post hoc test was performed where indicated (p<0.05) to verify the interval rest effects on the three measures. No significant differences between the 10RM loads were observed when compared the different rest intervals. We conclude that independent of rest interval, no significant differences were observed in 10RM loads in RE during eight weeks. To clarify the rest intervals influence on strength training, we suggest new future studies with samples in different levels of physical fitness and training in longer durations.