The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Given the conflicting findings of the present literature and the disparities in methodologies, there is a need for more research to provide greater clarity on the topic. ( 23) recently found that elderly men achieved significantly greater gains in lean body mass and maximal strength when training with short (1 minute) compared with long (4 minutes) rest intervals. To further confound matters, Villanueva et al. ( 3) employed the gold-standard magnetic resonance imaging. This study was limited, however, by the use of anthropometric measures for muscle CSA, whereas Ahtiainen et al. Interestingly, strength increases were similar between conditions. ( 6) showed superior increases in hypertrophy of the arms and a trend for greater muscle growth in the legs when young, untrained subjects rested for 2.5 minutes versus 1 minute. 5 minutes rest periods in a sample of well-trained young men. ( 3) found no differences in muscle CSA nor maximal strength between 2 vs. Employing a randomized crossover design, Ahtiainen et al. To date, several studies have investigated the effects of varying rest interval length on muscular adaptations. One such variable is the time taken between sets, commonly known as the rest interval. However, other variables may also play a role in the phenotypic response to resistance exercise. The preponderance of this research has focused on determining optimal strategies for manipulating volume and load, which are considered primary drivers of strength and hypertrophy ( 13). Muscular adaptations are believed to be maximized by the manipulation of resistance training (RT) variables. Although a direct relationship has been noted between muscle cross-sectional area (CSA) and the ability to exert maximal force, neural factors also play a primary role in strength acquisition ( 10). When sufficient mechanical overload is induced, anabolic processes prevail over catabolic processes to promote a net increase in muscle protein synthesis and corresponding enlargement of fibers ( 11). Muscle hypertrophy is governed by a phenomenon called mechanotransduction, whereby sarcolemmal-bound mechanosensors convert mechanical forces into chemical signals that regulate the activation of anabolic and catabolic pathways ( 31). When subjected to progressive resistance exercise, robust increases in both muscular strength and size are generally noted after a period of several weeks ( 8,13). Skeletal muscle is a highly plastic tissue that readily adapts to imposed demands. This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh, and a trend for greater increases was noted in the triceps brachii ( p = 0.06) as well. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Testing was performed prestudy and poststudy for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris by ultrasound imaging. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised 3 sets of 8–12 repetition maximum (RM) of 7 different exercises per session. All other RT variables were held constant. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). J Strength Cond Res 30(7): 1805–1812, 2016-The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Schoenfeld, BJ, Pope, ZK, Benik, FM, Hester, GM, Sellers, J, Nooner, JL, Schnaiter, JA, Bond-Williams, KE, Carter, AS, Ross, CL, Just, BL, Henselmans, M, and Krieger, JW.
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