The Effect of Rest Interval Length on Bench Press Perf. With Heavy vs. Light Loads

[3XL]

The Journal of Strength and Conditioning Research: Vol. 20, No. 2, pp. 396–399.

The Effect of Rest Interval Length on Bench Press Performance With Heavy vs. Light Loads Jeffrey M. Willardson

Physical Education Department, Eastern Illinois University, Charleston, Illinois 61920; Lee N. Burkett

Department of Exercise and Wellness, Arizona State University East, Mesa, Arizona 85212

ABSTRACT
Willardson, J.M., and L.N. Burkett. The effect of rest interval length on bench press performance with heavy vs. light loads. J. Strength Cond. Res. 20(2):396–399. 2006.—The purpose of the current study was to compare the effect of 3 different rest intervals on multiple sets of the bench press exercise performed with heavy vs. light loads.

Sixteen resistance-trained men performed 2 testing sessions each week for 3 weeks. During the first testing session each week, 5 consecutive sets of the bench press were performed with 80% of 1 repetition maximum (1RM) and with a 1-, 2-, or 3-minute rest interval between sets. During the second testing session each week the same procedures were repeated with 50% of 1RM.

The total repetitions completed and the sustainability of repetitions were compared between rest conditions and between loads. For each load, resting 3 minutes between sets resulted in significantly greater total repetitions vs. resting 2 minutes (p = 0.000) or 1 minute (p = 0.000) between sets. However, the sustainability of repetitions was not significantly different between loads (p = 0.849).

These results can be applied to weekly bench press workouts that undulate between heavy (i.e., 80% 1RM) and light (i.e., 50% 1RM) intensities. When the training goal is maximal strength development, 3 minutes of rest should be taken between sets to avoid significant declines in repetitions. The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength


Vooral dat laatste vind ik belangrijk omdat rechtstreeks gekoppeld is aan massa (meer reps met je target gewichtspercentage = meer massa)

Maw, ook voor massa tegen de 3 minuten gaan zitten (voor wie dit nog niet deed omdat het slecht voor de pomp is)

[RougeMonkey]

Origineel gepost door 3XL

The Journal of Strength and Conditioning Research: Vol. 20, No. 2, pp. 396–399.

The Effect of Rest Interval Length on Bench Press Performance With Heavy vs. Light Loads Jeffrey M. Willardson

Physical Education Department, Eastern Illinois University, Charleston, Illinois 61920; Lee N. Burkett

Department of Exercise and Wellness, Arizona State University East, Mesa, Arizona 85212

ABSTRACT
Willardson, J.M., and L.N. Burkett. The effect of rest interval length on bench press performance with heavy vs. light loads. J. Strength Cond. Res. 20(2):396–399. 2006.—The purpose of the current study was to compare the effect of 3 different rest intervals on multiple sets of the bench press exercise performed with heavy vs. light loads.

Sixteen resistance-trained men performed 2 testing sessions each week for 3 weeks. During the first testing session each week, 5 consecutive sets of the bench press were performed with 80% of 1 repetition maximum (1RM) and with a 1-, 2-, or 3-minute rest interval between sets. During the second testing session each week the same procedures were repeated with 50% of 1RM.

The total repetitions completed and the sustainability of repetitions were compared between rest conditions and between loads. For each load, resting 3 minutes between sets resulted in significantly greater total repetitions vs. resting 2 minutes (p = 0.000) or 1 minute (p = 0.000) between sets. However, the sustainability of repetitions was not significantly different between loads (p = 0.849).

These results can be applied to weekly bench press workouts that undulate between heavy (i.e., 80% 1RM) and light (i.e., 50% 1RM) intensities. When the training goal is maximal strength development, 3 minutes of rest should be taken between sets to avoid significant declines in repetitions. The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength


Vooral dat laatste vind ik belangrijk omdat rechtstreeks gekoppeld is aan massa (meer reps met je target gewichtspercentage = meer massa)

Maw, ook voor massa tegen de 3 minuten gaan zitten (voor wie dit nog niet deed omdat het slecht voor de pomp is)

Is geen absolute waarheid lijkt mij na 1 onderzoek. Slechts een aanwijzing. Maar voor mij des te meer reden om rond 3 minuten te houden tussen de setjes.

Edit: Hoe kom je aan deze onderzoeken?

[3XL]

Origineel gepost door Reinier

Is geen absolute waarheid lijkt mij na 1 onderzoek.

Daarom heb ik er nog 1tje voor je The Effect Of Rest Interval Length On Acute Performance Of The Bench Press Exercise