The effect of different rest intervals between agonist-antagonist paired sets on training performance and efficiency
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·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.
© Copyright 2022 The Journal of Strength and Conditioning Research. National Strength & Conditioning Association. Kaikki oikeudet pidätetään.
Aiheet: | voima, vahvuus harjoittelu lihas vapaa-ajan liikunta harjoitusmenetelmä harjoitusvaikutus kuormitusjärjestys intervalliharjoittelu rikkoa kuormituksen kesto kuormituksen määrä palautuminen |
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Aihealueet: | voima ja nopeus urheilu valmennusoppi |
DOI: | 10.1519/JSC.0000000000003648 |
Julkaisussa: | The Journal of Strength and Conditioning Research |
Julkaistu: |
2022
|
Vuosikerta: | 36 |
Numero: | 3 |
Sivuja: | 781-786 |
Julkaisutyypit: | artikkeli |
Kieli: | englanti (kieli) |
Taso: | kehittynyt |