Longer Rest Intervals
Wade Foster MSc
Transforming Executives Into Executive Athletes through Sleep, Stress, Nutrition & Fitness Optimization
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In 2016, Schoenfeld et al. tested the effects of different rest intervals on muscle hypertrophy, strength and endurance ??
They compared the effects of 1min vs. 3 min rest between resistance training sets ?
The training program lasted 8 weeks, had a training frequency of 3x per week and included: back squat, leg press, leg extension, bench press, seated military press, lat pulldown and cable row ????♂?
At the end of 8 weeks, the authors saw that hypertrophy favoured the long rest compared to the short rest ??
Additionally, 1RM squat and 1RM bench increased significantly more in long group vs the short group. Lastly, rest interval did not seem to affect upper body muscle endurance ??
Overall, these results favour a longer rest period compared to a short rest period ??
It is likely that longer rest intervals lead to greater hypertrophy by allowing for greater volume accumulation and greater muscle activation per set ??
Chris
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