Rest Interval between Sets in Strength Training

  title={Rest Interval between Sets in Strength Training},
  author={Belmiro Freitas de Salles and Roberto Sim{\~a}o and Fabr{\'i}cio Miranda and Jefferson da Silva Novaes and A. Lemos and Jeffrey M. Willardson},
  journal={Sports Medicine},
Strength training has become one of the most popular physical activities for increasing characteristics such as absolute muscular strength, endurance, hypertrophy and muscular power. [] Key Method The Scielo, Science Citation Index, National Library of Medicine, MEDLINE, Scopus, Sport Discus and CINAHL databases were used to locate previous original scientific investigations. The 35 studies reviewed examined both acute responses and chronic adaptations, with rest interval length as the experimental variable…

Exercise Order in Resistance Training

Exercise order is an important variable that should receive greater attention in RT prescription when prescribed appropriately with other key prescriptive variables, as it can influence the efficiency, safety and ultimate effectiveness of an RT programme.

Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review

The current literature shows that robust gains in muscular strength can be achieved even with short RIs, however, it seems that longer duration RIs are required to maximize strength gains in resistance-trained individuals and with regard to untrained individuals.

Evaluation methods and objectives for neuromuscular and hemodynamic responses subsequent to different rest intervals in resistance training: a systematic review

A systematic review of the assessment methods, and objectives for responses after different recovery intervals in strength training verified the influence of different recovery interval on muscle, and hemodynamic responses.

Rest Intervals during Resistance Training Affect the Rating-Perceived Exertion and Muscle Performance in Untrained Subjects

The aim of the present study was to compare the effect of 1- versus 3-min rest intervals between sets on RPE, number of repetitions, total training volume and fatigue resistance in untrained subjects.

The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review

Current evidence indicates that both short and long inter-set rest intervals may be useful when training for achieving gains in muscle hypertrophy, but further research is needed to provide a clear differentiation between these two approaches.

The Effect of Inter-Set Rest Intervals on Resistance Exercise-Induced Muscle Hypertrophy

The literature does not support the hypothesis that training for muscle hypertrophy requires shorter rest intervals than training for strength development or that predetermined rest intervals are preferable to auto-regulated rest periods in this regard.

The Importance of Muscular Strength: Training Considerations

This review covers underlying physiological characteristics and training considerations that may affect muscular strength including improving maximal force expression and time-limited force expression as well as how initial strength affects an athlete’s ability to improve their performance following various training methods.

Effects of fixed vs. self-suggested rest between sets in upper and lower body exercises performance

The results suggest that for individuals with previous experience, the self-suggested RI can be an effective option when using workloads commonly prescribed aiming hypertrophy and can reduce the total training session duration, which can be a more time-effective strategy.

Effect of different rest intervals, between sets, on muscle performance during leg press exercise, in trained older women.

A longer rest interval seems to be necessary for a higher number of repetitions in subsequent sets, and with increase in time of tension and total volume, when the goal of training is to increase the total volume.

The mechanisms of muscle hypertrophy and their application to resistance training.

  • B. Schoenfeld
  • Education
    Journal of strength and conditioning research
  • 2010
The purpose of this paper is to extensively review the literature as to the mechanisms of muscle hypertrophy and their application to exercise training and to draw conclusions from the research as toThe optimal protocol for maximizing muscle growth.



A brief review: factors affecting the length of the rest interval between resistance exercise sets.

  • J. Willardson
  • Biology
    Journal of strength and conditioning research
  • 2006
The length of the rest interval between sets is only 1 component of a resistance exercise program directed toward different training goals, and does not ensure a desired outcome if other components such as intensity and volume are not prescribed appropriately.

American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.

In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary and emphasis should be placed on multiple-joint exercises, especially those involving the total body.

Effects of rest interval on isokinetic strength and functional performance after short-term high intensity training.

The findings indicate that a relatively longer intrasession rest period resulted in a greater improvement in hamstring muscle strength during short term high intensity training.

American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.

  • Position Stand
  • Education
    Medicine and science in sports and exercise
  • 2009
Progression in power training entails two general loading strategies: strength training and use of light loads performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets).


The present study indicated that, within typical hypertrophic strength-training protocols used in the present study, the length of the recovery times between the sets did not have an influence on the magnitude of acute hormonal and neuromuscular responses or long-term training adaptations in muscle strength and mass in previously strength-trained men.

Effects of Different Weight Training Exercise/Rest Intervals on Strength, Power, and High Intensity Exercise Endurance

This study investigated the effects of a high volume 5-wk weight training program and different exercise/rest intervals on measures of power, high intensity exercise endurance (HIEE), and maximum

The effects of rest interval length and training on quadriceps femoris muscle. Part I: knee extensor torque and muscle fatigue.

The major findings of this study suggest that the possibility of different physiological mechanisms of adaptation exist for QF muscle peak torque, work and power, while changes in muscle fatigue resistance may be present when assessed across multiple, rather than a single, bouts of activity.


It is concluded that short-term elbow-flexor resistance training to failure, allowing 1 or 4 minutes of rest between sets, induces similar gains concerning local muscular endurance, Nevertheless, only the SR training approach reduced the rate of decline in the average repetition velocity during a set to failure.

Effects of three resistance training programs on muscular strength and absolute and relative endurance.

Abstract The effects of three resistance training programs on muscular strength and on absolute and relative muscular endurance were investigated. Forty-three male college students were randomly

The Effect of Different Rest Intervals Between Sets on Volume Components and Strength Gains

The findings of the present study indicate that large squat strength gains can be achieved with a minimum of 2 minutes' rest between sets, and little additional gains are derived from resting 4 minutes between sets.