Effect of Rest Interval Length on the Volume Completed During Upper Body Resistance Exercise

Humberto Miranda, Roberto Simão, Leonardo Marmo Moreira, Renato Aparecido de Souza, João Antônio Alves de Souza, Belmiro Freitas de Salles, Jeffrey M. Willardson


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©Journal of Sports Science and Medicine (2009) 08, 388 - 392

Research article

Effect of Rest Interval Length on the Volume Completed During Upper Body Resistance Exercise

Humberto Miranda¹, Roberto Simão², Leonardo Marmo Moreira¹, Renato Aparecido de Souza¹, João Antônio Alves de Souza², Belmiro Freitas de Salles³, Jeffrey M. Willardson^4,

Publish Date

Received: 27-04-2009
Accepted: 08-06-2009
Published (online): 01-09-2009

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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 words: Recovery, fatigue, strength, muscle endurance, weight training, strength training

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.

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