REST INTERVALS FOR FAILURE TRAINING


You’ve no doubt heard the legendary weight room proclamation, ‘Go heavy or go home’. In fact, lifting heavy isn’t the only way to build muscle size and strength. So now the question becomes what’s the ideal rest interval for low-load failure training? A study published in the International Journal of Sports Medicine attempts to find an answer.

Fourteen subjects performed reps to failure on different exercises using 40% of their one rep max. Some rested 30 seconds between sets while others rested 150 seconds. All of these volunteers trained twice weekly.

After 8 weeks, triceps size increased an average of 9.8% for the short rest group and 10.6% for subjects who rested longer. Thigh size increased 5.7% with short rest and 8.3% with the longer rest interval. Bench press one rep max increased 9.9% with short rest and 6.5% with a longer interval. Squat one rep max increased 5.2% with short rest and 5.4% with the longer interval.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s