The Effects of Rest Period Lengths on Muscle Hypertrophy and Intra-Exercise Performance
Holmes, Clifton J.
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The purpose of this study was to compare the effects of 1-minute versus 3-minute, between-set rest intervals on muscular hypertrophy adaptations in 12 recreationally, resistance-trained males, 18-25 years of age over a 6-week period. Week 1 consisted of dual-energy X-ray absorptiometry scans, and 1-repetition maximum (1RM) testing in the back squat and bench press. Weeks 2 through 5 consisted of four resistance training sessions per week, split between two lower-body and two upper-body workouts. The resistance training protocol started at 3 sets of 10 repetitions at 67% of 1RM and progressed from there. Week 6 consisted of follow-up body composition assessment, using DEXA scan, and 1RM testing of back squat and bench press. The findings of the study revealed no significant differences between the effects of 1-minute and 3-minute rest periods on muscle hypertrophy in recreationally strength-trained males during a 4-week training program.