![]() ![]() Intra-set rest periods are an effective and time-efficient way to allow recovery during a workout without reducing total training volume and/or intensity. This technique can also be used as a novel way to modify individual workout sessions for beginning exercisers and those who are short on time. However, that is not to say that intra-set rest periods are not suitable for people with other goals. Intra-set rest periods, in contrast to typical between-set rest periods, are best suited for individuals with resistance-training experience who are focused on muscle strength and power development. These findings are important because they indicate that smaller intra-set rest intervals may be more effective for muscle performance, specifically strength and power improvement than longer between-set rests (Oliver et al., 2013). The results showed that the 60-second intra-set rest breaks resulted in greater strength gains and power output in the bench press and squat than the 120-second traditional between-set rest breaks. Strength (one repetition maximum, or 1-RM) on the bench press and squat, and power output (60% 1-RM) on the bench press and squat were measured before the study began and again after four, eight and 12 weeks of resistance training. Participants were assigned to 12 weeks of resistance training using either traditional, between-set rest breaks or intra-set rest breaks. The researchers examined 22 men ranging in age from 25 to 65 years. One study set out to determine if resistance training with intra-set rest breaks produced greater increases in muscle strength and power compared to traditional rest breaks between sets. Intra-set rest periods are a current topic of interest among researchers. The goal is to coax the muscle to produce greater overall force within a shorter time period resulting in greater strength and power improvements. Although the allowed muscle recovery is not complete, the intent of an intra-set rest period is to provide the exerciser with rest and the opportunity to finish the target set and number of repetitions with the original weight versus reducing the weight and/or the number of repetitions. The advantage of the intra-set rest training method is that it allows for minimal muscle recovery during the set. They usually range from 10 to 120 seconds and are in direct contrast to traditional rest periods between sets that can last up to five minutes. Intra-set rest periods are breaks within resistance training sets. Research on recovery periods shows that shorter rest intervals within sets, termed intra-set rest periods, are better for muscle strength and power improvements than longer traditional between-set rest periods, suggesting that both health and exercise professionals and enthusiasts reconsider how they use recovery periods. ![]()
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