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A Brief Review: How Much Rest between Sets?

Willardson, Jeffrey M PhD, CSCS

Strength & Conditioning Journal: June 2008 - Volume 30 - Issue 3 - pp 44-50
doi: 10.1519/SSC.0b013e31817711a4
Articles

RELATIVELY FEW STUDIES HAVE BEEN CONDUCTED TO DETERMINE THE EFFECT OF DIFFERENT REST INTERVALS BETWEEN RESISTANCE EXERCISE SETS. A REST INTERVAL IS ESSENTIAL TO RE-ESTABLISH INTRA MUSCULAR BLOOD FLOW AND OXYGEN DELIVERY THAT ALLOWS FOR THE REPLENISHMENT OF PHOSPHOCREATINE STORES, RESTORATION OF INTRAMUSCULAR PH, REMOVAL OF METABOLIC END PRODUCTS, AND RETURN OF MUSCLE MEMBRANE POTENTIAL TO RESTING LEVELS. GENERAL RECOMMENDATIONS FOR REST INTERVAL LENGTH HAVE BEEN BASED PRIMARILY ON THE TRAINING GOAL (E.G., POWER, STRENGTH, HYPERTROPHY, MUSCULAR ENDURANCE). HOWEVER, OTHER FACTORS RELATED TO THE WORKOUT AND INDIVIDUAL CHARACTERISTICS MAY SHORTEN OR LENGTHEN THESE GENERAL RECOMMENDATIONS.

Kinesiology and Sports Studies Department, Eastern Illinois University, Charleston, Illinois

Jeffrey M. Willardson is Assistant Professor in the Kinesiology and Sports Studies Department at Eastern Illinois University where his research focuses on physiological adaptations to different types of resistance exercise.

© 2008 National Strength and Conditioning Association