ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

24.01.2010


Amount of rest between sets makes no difference to strength progression


If youíve just started doing strength training and are short of time, then Brazilian sports scientists at the University of Brasilia have good news for you. The amount of time you rest between sets does not affect your progress. So strength training doesnít have to take much time.

The researchers got 34 male students, all new to weight training, to train their most important muscle groups for a period of 12 weeks. Twice a week the test subjects did 5 basic exercises for their major muscle groups, including dead lifts, bench presses and leg presses. Half of the group took just over one minute rest between sets [SR]; the other half rested for three minutes [LR]. The SR group made 14.4 percent progress, the LR group 10.5 percent. The difference in progression between the two groups was not statistically significant.



The graph below shows the progress in strength that the test subjects made on the leg press. For this machine both groups showed almost the same progression: The 1RM for the SR group increased by 17.5 percent and for LR group by 17.8 percent.



In their conclusion the researchers emphasise that they only looked at strength. "It is important to note that the results are limited to muscle strength, and the manipulation of rest intervals may interfere with other adaptations such as muscle hypertrophy and endurance."

Source:
J Strength Cond Res. 2010 Jan;24(1):37-42.

More:
Optimal resistance training: choose weights according to your energy level 08.01.2010
Optimal strength training: alternate heavy and light days 06.01.2010
Training in the afternoon slightly more effective than in the morning 11.12.2009
Free weight squat better than Smith machine squat 28.11.2009
Muscle groups work harder during a set if you focus on them 26.11.2009
Training in the evening gives you more muscles, more definition 19.11.2009
Increase your strength by watching your muscles at work 17.11.2009
Best way to do a lat pull-down: bar to your chest, not in your neck 06.11.2009
Stretching before training reduces strength 30.10.2009
Abdominal training better on a Swiss ball 12.10.2009
Training with different weights each week works fastest 06.10.2009
Bodybuilders have to work to get a thick neck 02.10.2009
Massage after power training: less muscle pain, less muscle damage 26.09.2009
The more supervision you get in a gym, the faster you grow 16.09.2009
More intensive cardio means fewer reps with strength training 03.08.2009
Short rest period between sets stimulates anabolic effect only briefly 02.08.2009
Fit but mentally tired athlete performs less well 17.06.2009
Youíre at your strongest early in the evening 25.05.2009
Bench press isolates chest muscle just as well as peck-deck 17.05.2009
Muscles benefit more from testosterone if you rest less between sets 23.03.2009
Bodybuilders who train in the evening grow faster 22.03.2009
Want bigger biceps? Train them first 19.03.2009
More progress with strength training thatís tuned to your hormones 18.09.2008
Light training before you start serious training is anti-catabolic 06.09.2008
For stronger biceps, train your legs 02.09.2008