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Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.
J Strength Cond Res. 2016 Jul; 30(7):1805-12.JS

Abstract

Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res 30(7): 1805-1812, 2016-The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was performed prestudy and poststudy for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris by ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh, and a trend for greater increases was noted in the triceps brachii (p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.

Authors+Show Affiliations

1Department of Health Sciences, CUNY Lehman College, Bronx, New York; 2Health and Human Performance, Oklahoma State University, Stillwater, Oklahoma; 3Bayesian Bodybuilding, Gorinchem, the Netherlands; and 4Weightology, LLC, Redmond, Washington.No affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info available

Pub Type(s)

Journal Article
Randomized Controlled Trial

Language

eng

PubMed ID

26605807

Citation

Schoenfeld, Brad J., et al. "Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men." Journal of Strength and Conditioning Research, vol. 30, no. 7, 2016, pp. 1805-12.
Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016;30(7):1805-12.
Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research, 30(7), 1805-12. https://doi.org/10.1519/JSC.0000000000001272
Schoenfeld BJ, et al. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016;30(7):1805-12. PubMed PMID: 26605807.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. AU - Schoenfeld,Brad J, AU - Pope,Zachary K, AU - Benik,Franklin M, AU - Hester,Garrett M, AU - Sellers,John, AU - Nooner,Josh L, AU - Schnaiter,Jessica A, AU - Bond-Williams,Katherine E, AU - Carter,Adrian S, AU - Ross,Corbin L, AU - Just,Brandon L, AU - Henselmans,Menno, AU - Krieger,James W, PY - 2015/11/26/entrez PY - 2015/11/26/pubmed PY - 2016/12/22/medline SP - 1805 EP - 12 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 30 IS - 7 N2 - Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res 30(7): 1805-1812, 2016-The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was performed prestudy and poststudy for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris by ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh, and a trend for greater increases was noted in the triceps brachii (p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/26605807/Longer_Interset_Rest_Periods_Enhance_Muscle_Strength_and_Hypertrophy_in_Resistance_Trained_Men_ L2 - http://dx.doi.org/10.1519/JSC.0000000000001272 DB - PRIME DP - Unbound Medicine ER -