Cristiano Behenck, Haroldo Sant'Ana, Juliana Brandão Pinto de Castro, Jeffrey M. Willardson, Humberto Miranda
The purpose of this study was to verify the effect of different rest intervals (RIs) between agonist-antagonist paired sets (APS) on training performance and efficiency. Eighteen recreationally trained men (age: 21.5 +/- 2.1 years, body mass: 74.5 +/- 10.4 kg, height: 1.75 +/- 0.04 m, body mass index: 24.4 +/- 3.7 kg[middle dot]m-2) completed 4 sessions. During each session, a 10-repetition maximum load was used for 3 APS of Bench Row + Bench Press and Lat Pull-down + Overhead Press with RI between APS sequences of 1, 2, 3 minutes (min) or self-selected RI (SRI). Total training volume (TTV), session time and efficiency were measured in all sessions. The 1-minute RI resulted in significantly less TTV vs. the other conditions (p = 0.000). The 2-minute RI resulted in significantly less TTV vs. the 3-minute RI (p = 0.002), but the SRI was not significantly different vs. the 3-minute RI. For session time, the 1-minute RI was significantly less (p = 0.000) and the 3-minute RI was significantly greater (1-minute and 2-minute RI, p = 0.000; SRI, p = 0.010) than the other conditions. Therefore, the efficiency of the 1-minute RI was significantly greater vs. the other conditions (3-minute RI and SRI, p = 0.000; 2-minute RI, p = 0.001) and the 2-minute RI was significantly greater vs. the 3-minute RI (p = 0.001). There were no significant differences in TTV, session time, and efficiency between the 2-minute RI and SRI conditions. In conclusion, the 2-minute RI and SRI conditions may present a better cost-effectiveness. It is suggested that self-selected RI can provide better performance, whereas 2-minute RI may enable greater efficiency.
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