If you’ve just started doing stamina training as well as are short of time, then Brazilian sports scientists at the university of Brasilia have great news for you. The amount of time you rest between sets does not impact your progress. So stamina training doesn’t have to take much time.
The researchers got 34 male students, all new to weight training, to train their many essential muscle mass groups for a period of 12 weeks. twice a week the test subjects did 5 fundamental exercises for their major muscle mass groups, including dead lifts, bench presses as well as leg presses. half of the group took just over one minute rest between sets [SR]; the other half rested for three minutes [LR]. The SR group made 14.4 percent progress, the LR group 10.5 percent. The difference in progression between the two groups was not statistically significant.
The graph below shows the development in stamina that the test subjects made on the leg press. For this device both groups showed practically the exact same progression: The 1RM for the SR group enhanced by 17.5 percent as well as for LR group by 17.8 percent.
In their final thought the researchers emphasise that they only looked at strength. “It is essential to note that the results are restricted to muscle mass strength, as well as the manipulation of rest intervals may interfere with other adaptations such as muscle mass hypertrophy as well as endurance.”
Chronic impacts of different between-set rest durations on muscle mass stamina in nonresistance trained young men.
Abstract
The function of the research study was to examine the impacts of different between-set rest interval durations on muscle mass stamina after 12 weeks of resistance training. After baseline tests, 34 nonresistance trained college-aged guy were matched as well as randomly assigned to 2 groups. Both groups Camiseta Juventus trained twice a week as well as carried out the exact same exercises as well as the exact Camiseta Selección de fútbol de Francia same work output with 2 sets of 8 to 12 repetitions up until volitional fatigue. One group (n = 18, 21.4 +/- 3.2 yr; 73.8 +/- 14.0 kg; 175.9 +/- 7.8 cm) utilized short-rest intervals (SR) with a work rest ratio of roughly 1:3; the other (n = 16, 22.4 +/- 2.6 yr; 73.1 +/- 13.6 kg; 171.9 +/- 8.2 cm) utilized long-rest intervals (LR) with a work rest ratio of roughly 1:6. Leg press as well as bench press 1 repetition maximum (1RM) were determined at baseline as well as after the end of the training period. The boosts in 1RM for bench press were 14.4 +/- 8.1% for the SR group as well as 10.5 +/- 6.4% for the LR group (p < 0.05). For the Camiseta Selección de fútbol de Corea del Sur leg press, the boosts were 17.5 +/- 9.2% with SR training as well as 17.8 +/- 12.3% for the LR group (p < 0.05). The results did not expose considerable differences between SR as well as LR for the bench press or leg press 1RM (p > 0.05). Our data suggest that gains in maximum stamina in nontrained guy are not dependent on the length of the rest interval between sets. Therefore, personal fitness instructors as well as stamina coaches can recommend beginning lifters to utilize short rest intervals to make finest utilize of their time in the weight room.
PMID: 19966591 [PubMed – indexed for MEDLINE]
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