Effect of Different Interset Rest Intervals on Performance of Single and Multijoint Exercises With Near-Maximal Loads

Abstract

The aim of this study was to investigate the acute effects of different interset rest intervals on performance of single- and multijoint exercises with near-maximal loads. Fifteen trained men (26.40 ± 4.94 years, 79.00 ± 7.10 kg, 176.6 ± 6.06 cm, 11.80 ± 2.47% body fat, and bench press relative strength: 1.26 ± 0.19 kg·kg of body mass) performed eight sessions (2 exercises × 4 interset rest intervals); each consisting of 5 sets with a 3RM load. The exercises tested were the machine chest fly (MCF) for the single-joint exercise and the barbell bench press (BP) for the multi-joint exercise with 1, 2, 3, and 5 minutes of rest between sets. The results indicated that for the MCF, significantly higher total number of repetitions were completed for the 2- (12.60 ± 2.35 reps; p = 0.027), 3- (13.66 ± 1.84 reps; p = 0.001), and 5-minute (12.93 ± 2.25 reps; p = 0.001) vs. the 1-minute (10.33 ± 2.60 reps) protocol. For the BP, a significantly higher total number of repetitions were completed for 3- (11.66 ± 2.79 reps; p = 0.002) and 5-minute (12.93 ± 2.25 reps; p = 0.001) vs. the 1-minute protocol (7.60 ± 3.52 reps). In addition, subjects completed significantly higher total number of repetitions for the 5-minute (12.93 ± 2.25 reps; p = 0.016) vs. 2-minute (9.53 ± 3.11 reps) protocol. Both exercises presented similar and progressive reductions in repetition performance for all rest protocols along the 5 sets, starting as soon as the second set for the shorter 1-minute rest protocol. In conclusion, to maintain the best consistency in repetition performance, rest intervals of 2 minutes between sets are sufficient for the MCF and 3-5 minutes for the BP. Thus, it appears that longer acute recovery time is needed for a multijoint (core) exercise such as the BP vs. a single-joint (assistance) exercise such as the MCF.

Traditional vs daily undulling periodization in strength and local muscle endurance gains on trained men

“…The one maximum repetition test (1-RM) was used as a measure of Pre-, Mid-and Post-training upper-body strength on two non-consecutive days (each day for each exercise) using the bench press (BP) and triceps pull-down (TP; 2 sessions for 1-RM tests). Following the test, if individuals exceeded or did not completed one repetition with the stipulated intensity, adjustments in load were made for each subject, and a new attempt was performed with a rest period no shorter than 5-minutes (Scudese et al, 2015;Senna et al, 2016). The resistance was progressively increased (2 kg) after each successful attempt until failure.…”

Heavy vs Light Load Single-Joint Exercise Performance with Different Rest Intervals

“…The rest period between sets has become nowadays an important resistance training variable to be considered within programs ( de Salles et al, 2009 ; Paoli and Bianco, 2015 ; Pescatello, 2014 ; Villanueva et al, 2015 ). It has been demonstrated that its manipulation could trigger distinct neuromuscular ( Senna et al, 2011 , 2012 , 2016 ), endocrine ( Gonzalez et al, 2015 ; Rahimi et al, 2010 ), cardiorespiratory ( Ratamess et al, 2007 ) and inflammatory responses ( Rodrigues et al, 2010 ; Zajac et al, 2015 ). A number of studies have been carried out in order to refine the time-efficiency of a given workout while maintaining a high level of performance ( de Salles et al, 2010 ; Senna et al, 2016 ; Willardson and Burkett, 2005 , 2006b , 2008 ).…”

Sodium bicarbonate supplementation in resistance exercise performance, perceived exertion and blood lactate concentration

“…Previous studies with 10-RM intensities 14,19,27,29 demonstrated increases in RPE during consecutive sets, and these increases were more evident at shorter intervals (1 minute) when compared to longer intervals long (3 and 5 minutes). More recently, it was observed significant increases in RPE at 1-minute intervals from the third set of single and multi-joint exercises with a 3-RM intensity 21 . These results suggest a better perception of fatigue in shorter when compared with larger rest periods, independently of the exercise modality (single or multi-joint).…”

“…Posteriorly, all subjects completed five sets of a pre-established upper limb exercise session (BP, MCF, and TP) with loads of 15-RM with 1 minute of rest interval between sets. Warm-up before the resistance exercise session consisted of two sets of 12 repetitions with a 40% load of 15-RM for the BP exercise 21 . It was respected two-minute of rest between warmup and the intervention.…”

“…The subjects were asked to choose a number on the scale based on their perceived exertion or subjective intensity of exertion, ten-sion, discomfort, or fatigue experienced during the exercise 20 . The familiarization sessions consisted of the horizontal bench press exercise performed with two sets of 15 repetitions with 40% of the pre-estimated load with 2 minutes of the interval between sets 21 . During the experimental procedure, immediately after each exercise, subjects were asked to identify their RPE.…”