Skip to main content
main-content

01.09.2009 | Review Article | Ausgabe 9/2009

Sports Medicine 9/2009

Rest Interval between Sets in Strength Training

Zeitschrift:
Sports Medicine > Ausgabe 9/2009
Autoren:
Belmiro Freitas de Salles, PhD Roberto Simão, Fabrício Miranda, Jefferson da Silva Novaes, Adriana Lemos, Jeffrey M. Willardson

Abstract

Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. For efficient, safe and effective training, it is of utmost importance to understand the interaction among training variables, which might include the intensity, number of sets, rest interval between sets, exercise modality and velocity of muscle action. Research has indicated that the rest interval between sets is an important variable that affects both acute responses and chronic adaptations to resistance exercise programmes. The purpose of this review is to analyse and discuss the rest interval between sets for targeting specific training outcomes (e.g. absolute muscular strength, endurance, hypertrophy and muscular power). The Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, Sport Discus and CINAHL databases were used to locate previous original scientific investigations. The 35 studies reviewed examined both acute responses and chronic adaptations, with rest interval length as the experimental variable. In terms of acute responses, a key finding was that when training with loads between 50% and 90% of one repetition maximum, 3–5 minutes’ rest between sets allowed for greater repetitions over multiple sets. Furthermore, in terms of chronic adaptations, resting 3–5 minutes between sets produced greater increases in absolute strength, due to higher intensities and volumes of training. Similarly, higher levels of muscular power were demonstrated over multiple sets with 3 or 5 minutes versus 1 minute of rest between sets. Conversely, some experiments have demonstrated that when testing maximal strength, 1-minute rest intervals might be sufficient between repeated attempts; however, from a psychological and physiological standpoint, the inclusion of 3- to 5-minute rest intervals might be safer and more reliable. When the training goal is muscular hypertrophy, the combination of moderate-intensity sets with short rest intervals of 30–60 seconds might be most effective due to greater acute levels of growth hormone during such workouts. Finally, the research on rest interval length in relation to chronic muscular endurance adaptations is less clear. Training with short rest intervals (e.g. 20 seconds to 1 minute) resulted in higher repetition velocities during repeated submaximal muscle actions and also greater total torque during a high-intensity cycle test. Both of these findings indirectly demonstrated the benefits of utilizing short rest intervals for gains in muscular endurance. In summary, the rest interval between sets is an important variable that should receive more attention in resistance exercise prescription. When prescribed appropriately with other important prescriptive variables (i.e. volume and intensity), the amount of rest between sets can influence the efficiency, safety and ultimate effectiveness of a strength training programme.

Bitte loggen Sie sich ein, um Zugang zu diesem Inhalt zu erhalten

★ PREMIUM-INHALT
e.Med Interdisziplinär

Mit e.Med Interdisziplinär erhalten Sie Zugang zu allen CME-Fortbildungen und Fachzeitschriften auf SpringerMedizin.de. Zusätzlich können Sie eine Zeitschrift Ihrer Wahl in gedruckter Form beziehen – ohne Aufpreis.

Bis zum 22.10. bestellen und 100 € sparen!

Weitere Produktempfehlungen anzeigen
Literatur
Über diesen Artikel

Weitere Artikel der Ausgabe 9/2009

Sports Medicine 9/2009Zur Ausgabe
  1. Das kostenlose Testabonnement läuft nach 14 Tagen automatisch und formlos aus. Dieses Abonnement kann nur einmal getestet werden.

Neu im Fachgebiet Orthopädie und Unfallchirurgie

 

 

 
 

Mail Icon II Newsletter

Bestellen Sie unseren kostenlosen Newsletter Update Orthopädie und Unfallchirurgie und bleiben Sie gut informiert – ganz bequem per eMail.

Bildnachweise