Research article - (2009)08, 388 - 392
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. Willardson4,
1Institute of Research and Development, Brazil
2Universidade Federal do Rio de Janeiro, Rio de Janeiro, RJ, Brazil
3State University of Rio de Janeiro, Rio de Janeiro, RJ, Brazil
4Eastern Illinois University, Charleston, IL, USA

Jeffrey M. Willardson
✉ Eastern Illinois University, Kinesiology and Sports Studies Department, 2506 Lantz Bldg, 600 Lincoln Ave, Charleston, IL 61920, USA
Email: jmwillardson@eiu.edu
Received: 27-04-2009 -- Accepted: 08-06-2009
Published (online): 01-09-2009
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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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
2009(08), 388 - 392.
DOI: https://doi.org/