STRENGTH | MUSCLE – REST BETWEEN SETS – AGING


1 RESEARCH ARTICLE


Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men – 2015


Villanueva MG1Lane CJSchroeder ET.
PURPOSE
– Determine if 8 wks of periodized strength resistance training (RT) utilizing relatively short rest interval lengths (RI) in between sets (SS) would induce greater improvements in body composition and muscular performance, compared to the same RT program utilizing extended RI (SL)
METHODS
– 22 males (SS: n = 11, 65.6 ± 3.4 yrs; SL: n = 11, 70.3 ± 4.9 yrs) were assigned to one of two strength RT groups, following 4 weeks of periodized hypertrophic RT (PHRT):
(1) strength RT with 60-s RI (SS)
(2) or strength RT with 4-min RI (SL)
– Prior to randomization, all 22 study participants trained 3 days/week, for 4 weeks, targeting hypertrophy; from week 4 to week 12, SS and SL followed the same periodized strength RT program for 8 weeks, with RI the only difference in their RT prescription.
RESULTS
– Following PHRT, all participants experienced increases in lean body mass (LBM), upper and lower body strength, dynamic power, and decreases in percentage body fat
– Across the 8-week strength RT phase, SS experienced significantly greater increases in LBM, flat machine bench press 1-RM, bilateral leg press 1-RM, narrow/neutral grip lat pulldown, and Margaria stair-climbing power, compared to SL


 

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