When subjected to progressive resistance exercise, robust increases in both muscular strength and size are generally noted after a period of several weeks ( 8,13).
Skeletal muscle is a highly plastic tissue that readily adapts to imposed demands. This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. 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. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. 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. 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. All other RT variables were held constant.
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). 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. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. 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.
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