What is it about?
The aim of the study was to compare the effect of three distinct rest period lengths between sets of upper body single-joint exercise with different load zones and volume designed for either endurance or hypertrophy (50% or 80% of 1-RM). Sixteen trained men (20.75 ± 2.54 years; 76.35 ± 5.03 kg; 176.75 ± 3.33 cm, 24.53 ± 1.47 kg/m2) performed a test and retest of 1-RM on non-consecutive days. Forty-eight hours after load testing, the participants were randomly assigned to six sessions consisting of four sets of the triceps pull-down, combining different intensities with distinct rest periods between sets. The shorter 1 minute rest promoted a significant reduction in the total repetition number compared to 3 minute rest for both workloads. There was a difference between 3 and 5 minute conditions for the 50% of 1-RM that did not occur for the 80% of 1-RM condition. Both intensities presented significant interaction values for the rest conditions vs. each set (50% p = 0.0001; 80% p = 0.0001). Additionally, significant values were found for the main effect of the performance of subsequent sets (50% p = 0.003; 80% p = 0.001) and rest conditions (50% p = 0.0001; 80% p = 0.0001). In conclusion, for heavier loads (80%) to fatigue, longer rest of 3 to 5 minutes seems to allow for better recovery between sets and thus, promotes a greater volume. However, when training with lighter loads (50%), the magnitude of the rest seems to directly affect the performance of subsequent sets, and also presents a correlation with total volume achieved for the upper body single-joint exercise scheme.
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Why is it important?
This lack of evidence and carelessness observed in the scientific literature might impair the optimal prescription for specific purposes such as the development of a specific sportive task that depends on the enhancement of a single-joint movement. Therefore, the aim of the present investigation was to describe the interactions of various rest periods combined with distinct intensities (50% and 80% of 1-RM) and analyze the RPE during each set for a single-joint exercise.
Perspectives
We found that the shorter the rest interval, the more dramatic the performance reduction for each intensity tested (50% and 80% of 1-RM). However, 3 minute rest intervals seem sufficient to allow a recovery similar to that reached after 5 minute rest protocols. Therefore, for a single-joint exercise, differences between intensities (50% and 80% of 1- RM) became evident around the 3rd minute of rest. These findings could help elaborate recommendations regarding enhancement in strength, endurance or even hypertrophy for single-joint exercise schemes performed to concentric failure.
Professor Estelio Henrique Martin Dantas
Universidade Tiradentes / Universidade Federal do Estado do Rio de Janeiro
Read the Original
This page is a summary of: Heavy vs Light Load Single-Joint Exercise Performance with Different Rest Intervals, Journal of Human Kinetics, January 2017, De Gruyter,
DOI: 10.1515/hukin-2017-0077.
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