The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy

Henselmans, Menno; Schöenfeld, Brad J.

doi:10.1007/s40279-014-0228-0

Cited by 42 publications

(40 citation statements)

References 61 publications

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“…With this said, many authors have proposed that rest intervals of 30–60 seconds are optimal because they result in the greatest exercise-induced elevations in selected anabolic hormones, notably growth hormone (de Salles et al, 2009; Willardson, 2006). The current literature does not support this notion per se (Henselmans & Schoenfeld, 2014); however, many experienced practitioners anecdotally report more hypertrophic gains with shorter rest intervals.…”

Section: Pragmatic Resistance Exercise Advice For Patients and The Prmentioning

confidence: 88%

Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia

Law

Clark

2016

annu rev gerontol geriatr

138

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For well over twenty centuries the muscle wasting (sarcopenia) and weakness (dynapenia) that occurs with old age has been a predominant concern of mankind. Exercise has long been suggested as a treatment to combat sarcopenia and dynapenia, as it exerts effects on both the nervous and muscular systems that are critical to positive physiological and functional adaptations (e.g., enhanced muscle strength). For more than two decades scientists have recognized the profound role that progressive resistance exercise training can have on increasing muscle strength, muscle size and functional capacity in older adults. In this review article we discuss how resistance exercise training can be used in the management and prevention of sarcopenia and dynapenia. We first provide an overview of the evidence for this notion and highlight certain critical factors— namely exercise intensity, volume and progression— that are key to optimizing the resistance exercise prescription. We then highlight how many, if not most, of the commonly prescribed exercise programs for seniors are not the ‘best practices’, and subsequently present easy-to-read guidelines for a well-rounded resistance exercise training program designed for the management and prevention of sarcopenia and dynapenia, including example training programs for the beginner through the advanced senior resistance exerciser. These guidelines have been written for the academician as well as the student and health care provider across a variety of disciplines, including those in the long term care industry, such as wellness instructors or activity directors.

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Section: Pragmatic Resistance Exercise Advice For Patients and The Prmentioning

confidence: 88%

Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia

Law

Clark

2016

annu rev gerontol geriatr

138

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“…The durations of inter-set rest periods are not accounted for in these equations. The inter-set recovery duration is known to be a primary determinant of the overall intensity of a resistance training session [5], and has a marked effect on physiological responses such as blood lactate concentration [18]. Additionally, measures of volume load do not take into account repetition velocity, which also contributes to the overall intensity of resistance exercise.…”

Section: Volume Loadmentioning

confidence: 99%

Training Monitoring for Resistance Exercise: Theory and Applications

et al. 2016

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Key Points• To quantify resistance exercise, it is important to understand the numerous factors contributing to the overall intensity of training, rather than simply the relative load being lifted.• Methods to monitor the external volume load, perceptual training intensity, subjective wellness, and physical performance during resistance exercise all appear useful methods for monitoring resistance training.• Strength coaches should identify which monitoring tools are applicable and viable for their athletes, and should take an integrative approach to resistance training monitoring to help inform their practice.3 AbstractResistance exercise is difficult to quantify due to its inherent complexity with numerous training variables contributing to the training dose (type of exercise, load lifted, training volume, inter-set rest periods and repetition velocity). In addition, the intensity of resistance training is often inadequately determined as the relative load lifted (% 1-repetition maximum), which does not account for the effects of inter-set recovery periods, repetition velocity, or the number of repetitions performed in each set at a given load. Methods to calculate the volume load associated with resistance training, as well as the perceived intensity of individual sets and entire training sessions have been shown to provide useful information regarding the actual training stimulus. In addition, questionnaires to subjectively assess how athletes are coping with the stressors of training and portable technologies to quantify performance variables such as concentric velocity may also be valuable. However, while several methods have been proposed to quantify resistance training, there is not yet consensus regarding how these methods can be best implemented and integrated to complement each other. Therefore, the purpose of this review is to provide practical information for strength coaches to highlight effective methods to assess resistance training, and how they can be integrated into a comprehensive monitoring program.4

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“…Concerning these findings, duration of rest intervals may reflect directly on the magnitude of metabolic stress. In a review study, researchers demonstrated that short interval sets (less than one minute) are essential in increasing blood lactate and GH production, mainly because of insufficient recovery of phosphocreatine and H + accumulation[36]. …”

Section: Resistance Trainingmentioning

confidence: 99%

Role of metabolic stress for enhancing muscle adaptations: Practical applications

Freitas¹,

Gerosa-Neto²,

Zanchi³

et al. 2017

WJM

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Metabolic stress is a physiological process that occurs during exercise in response to low energy that leads to metabolite accumulation [lactate, phosphate inorganic (Pi) and ions of hydrogen (H+)] in muscle cells. Traditional exercise protocol (i.e., Resistance training) has an important impact on the increase of metabolite accumulation, which influences hormonal release, hypoxia, reactive oxygen species (ROS) production and cell swelling. Changes in acute exercise routines, such as intensity, volume and rest between sets, are determinants for the magnitude of metabolic stress, furthermore, different types of training, such as low-intensity resistance training plus blood flow restriction and high intensity interval training, could be used to maximize metabolic stress during exercise. Thus, the objective of this review is to describe practical applications that induce metabolic stress and the potential effects of metabolic stress to increase systemic hormonal release, hypoxia, ROS production, cell swelling and muscle adaptations.

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The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy

Cited by 42 publications

References 61 publications

Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia

Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia

Training Monitoring for Resistance Exercise: Theory and Applications

Role of metabolic stress for enhancing muscle adaptations: Practical applications

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