The Effect of Rest Interval Length on Repetition Consistency and Perceived Exertion During Near Maximal Loaded Bench Press Sets

Abstract

The purpose of this study was to compare different rest intervals between sets on repetition consistency and ratings of perceived exertion (RPE) during consecutive bench press sets with an absolute 3RM (3 repetition maximum) load. Sixteen trained men (23.75 ± 4.21 years; 74.63 ± 5.36 kg; 175 ± 4.64 cm; bench press relative strength: 1.44 ± 0.19 kg/kg of body mass) attended 4 randomly ordered sessions during which 5 consecutive sets of the bench press were performed with an absolute 3RM load and 1, 2, 3, or 5 minutes of rest interval between sets. The results indicated that significantly greater bench press repetitions were completed with 2, 3, and 5 minutes vs. 1-minute rest between sets (p ≤ 0.05); no significant differences were noted between the 2, 3, and 5 minutes rest conditions. For the 1-minute rest condition, performance reductions (relative to the first set) were observed commencing with the second set; whereas for the other conditions (2, 3, and 5 minutes rest), performance reductions were not evident until the third and fourth sets. The RPE values before each of the successive sets were significantly greater, commencing with the second set for the 1-minute vs. the 3 and 5 minutes rest conditions. Significant increases were also evident in RPE immediately after each set between the 1 and 5 minutes rest conditions from the second through fifth sets. These findings indicate that when utilizing an absolute 3RM load for the bench press, practitioners may prescribe a time-efficient minimum of 2 minutes rest between sets without significant impairments in repetition performance. However, lower perceived exertion levels may necessitate prescription of a minimum of 3 minutes rest between sets.

Post resistance exercise hypotension on distinct types of somatotype characteristics

“…Verbal encouragement was also given by an experienced RE professional for all sets and exercises for both groups (McNair et al, 1996). The warm-up before each session consisted of two sets of 12 repetitions with 40% of 10-RM load (Scudese et al, 2015). No attempt was made to control the speed of repetitions, however, subjects were instructed to perform a cadenced and controlled movement (Senna et al, 2009).…”

“…In order to minimize eventual data collection errors, the following strategies were adopted: (a) standard instructions concerning the testing procedures were given to the participants before the test; (b) subjects received standardized instructions on exercise technique (Harman et al, 2000); (c) standard verbal encouragement was provided during the testing procedure (McNair et al, 1996); and (d) the mass of all plates and bars were determined by using a precision scale (Senna et al, 2015;. A warmup before each test was administered which consisted of two sets of 12 repetitions at 40% of 10-RM selfrelated load of all exercises (Scudese et al, 2015).…”

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

“…Briefly, to minimize errors, the following strategies were adopted: a) standardized instructions on test procedures were offered to participants; b) subjects received instruction on exercise technique; c) body position was held constant; d) verbal encouragement was provided during the testing procedures 16 ; e) the mass of all weights and bars used was determined by a precision scale. All tests were performed at the same time of day for the subjects and the warm-up before testing consisted of two sets of 12 repetitions with 40% of their self-estimated 10-RM load 17,18 . Subjects were required to utilize a smooth and controlled motion.…”

Repeticiones máximas y tiempo de tensión entre los ordenes multiarticular para monoarticular y monoarticular para multiarticular en ejercicios resistidos

“…Este foi o ponto final marcado por uma etiqueta posicionada na barra de sustentação do Smith para servir de limite da execução sendo observado para a falha do movimento. A retirada do dorso do banco e das mãos na barra ou perda de contato dos pés com solo serviram para finalizar o exercício (Scudese et al, 2015).…”

“…Visando reduzir a margem de erro nos testes e protocolos, os participantes receberam ins-truções sobre a técnica de execução dos exercícios, o avaliador esteve atento quanto à posição adotada pelos participantes no momento do teste e estímulos verbais foram realizados com o intuito de manter o nível de motivação elevado (Scudese et al, 2015).…”