Research article summary (published 29 Apr 2006):

The effect of rest interval length on bench press performance with heavy vs. light loads.

Full Abstract

The purpose of the current study was to compare the effect of 3 different rest intervals on multiple sets of the bench press exercise performed with heavy vs. light loads. Sixteen resistance-trained men performed 2 testing sessions each week for 3 weeks. During the first testing session each week, 5 consecutive sets of the bench press were performed with 80% of 1 repetition maximum (1RM) and with a 1-, 2-, or 3-minute rest interval between sets. During the second testing session each week the same procedures were repeated with 50% of 1RM. The total repetitions completed and the sustainability of repetitions were compared between rest conditions and between loads. For each load, resting 3 minutes between sets resulted in significantly greater total repetitions vs. resting 2 minutes (p = 0.000) or 1 minute (p = 0.000) between sets. However, the sustainability of repetitions was not significantly different between loads (p = 0.849). These results can be applied to weekly bench press workouts that undulate between heavy (i.e., 80% 1RM) and light (i.e., 50% 1RM) intensities. When the training goal is maximal strength development, 3 minutes of rest should be taken between sets to avoid significant declines in repetitions. The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength.

Author information

Author/s: Willardson, Jeffrey M (JM); Burkett, Lee N (LN);

Affiliation: Physical Education Department, Eastern Illinois University, Charleston, Illinois 61920, USA. cfjmw(-atsign-)eiu.edu

Journal and publication information

Publication Type: Comparative Study; Journal Article

Journal: Journal of strength and conditioning research / National Strength & Conditioning Association (J Strength Cond Res), published in United States. (Language: eng)

Reference: 2006-May; vol 20 (issue 2) : pp 396-9

Dates: Created 2006/05/11; Completed 2006/11/09; Revised 2006/11/15;

PMID: 16686570, status: MEDLINE (last retrieved date: 2/18/2009)

Sourced from the National Library of Medicine. Abstract text and other information may be subject to copyright.

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MeSH headings (categories)

This article was linked to the MeSH Headings (categories) shown below.

Adult Analysis of Variance Humans Male Muscle Fatigue - physiology

Muscle Fatigue - physiology Physical Endurance - physiology Rest - physiology Time Factors Weight Lifting - physiology

Note: Bold headings indicate primary MeSH headings or qualifiers.

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