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South African Journal for Research in Sport, Physical Education and Recreation

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The effect of different rest intervals between multiple bench press bouts

H Arazi, R Rahimi

Abstract


In order to examine the effects of different rest intervals between sets on the training volume completed during a workout, 15 male bodybuilders served as subjects (Mean SD, age=25.28±2.01; mass=73.06±8.33 kg; height=176.33±6.30 cm). All the subjects performed a minimum of three strength workouts per week for a period of two years. Data collection took place over a period of four weeks with four testing sessions. During the first session, one repetition of the maximum (1RM) for the Bench Press (BP) was tested. Each of the next three sessions included four sets of exercises performed with a 75% of 1RM load. Rest between sets was randomly assigned from: a timed three-minute rest period; a 1:3 work: rest (W/R) ratio (1:3 W/R) and achieving a post exercise heart rate (HR) of 60% age-predicted maximum (60% Post-HR). The repetitions to exhaustion from set two to set four were significantly higher in three-minute rest conditions than 1:3 W/R and a 60% Post- HR rest conditions (P<0.05), and there was no significant differences between the 60% Post-HR and 1:3 W/R conditions. Within each condition the number of
repetitions to exhaustion decreased significantly for each set (P≤ 0.01). The results showed that a three-minute rest interval was the most effective method of recovery compared to 60% Post-HR and 1:3 W/R conditions during the four sets of bench press to exhaustion.

Key words: Resistance exercise; Rest interval; Work; Rest ratio; Post exercise heart rate




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