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Repetition Performance and Blood Lactate Responses Adopting Different Recovery Periods Between Training Sessions in Trained Men

Miranda, Humberto1; Maia, Marianna F.1,2; Paz, Gabriel A.1,2; de Souza, João A.A.A.; Simão, Roberto1; Farias, Déborah A.1; Willardson, Jeffrey M.3

The Journal of Strength & Conditioning Research: December 2018 - Volume 32 - Issue 12 - p 3340–3347
doi: 10.1519/JSC.0000000000001840
Original Research

Miranda, H, Maia, MF, Paz, GA, de Souza, JAAA, Simão, R, Farias, DA, and Willardson, JM. Repetition performance and blood lactate responses adopting different recovery periods between training sessions in trained men. J Strength Cond Res 32(12): 3340–3347, 2018—The purpose of this study was to examine the effect of different recovery periods (24, 48, and 72 hours) between repeated resistance training (RT) sessions for the upper-body muscles on repetition performance and blood lactate responses in trained men. Sixteen recreationally trained men (age: 26.1 ± 3.1 years; height: 179 ± 4.5 cm; body mass: 82.6 ± 4.0 kg, 4.5 ± 2.2 years of RT experience) participated in this study. Eight repetition maximum (8RM) loads were determined for the bench press (BP), 30° incline bench press (BP30), and 45° incline bench press (BP45) exercises. To assess the effects of different recovery periods between repeated training sessions, 3 protocols were performed in randomized order, including 24 hours (P24), 48 hours (P48), and 72 hours (P72). Each RT session consisted of performing 4 repetition maximum sets of the BP, BP30, and BP45 with 8RM loads and 2-minute rest intervals between sets. Blood lactate levels were measured presession (PRE), immediately postsession (POST), 3 minutes postsession (P3), and 5 minutes postsession (P5). For the P24 protocol, significant decreases in repetition performance were found between sessions for the BP, BP30, and BP45 exercises, respectively. When considering session 2 only, the total work (repetition × sets) was significantly higher under P48 and P72 compared with P24 for the BP30 and BP45 exercises. Blood lactate levels (i.e., POST, P3, and P5) significantly increased for session 2 under the P24 compared with the P48 and P72 protocols, respectively. Therefore, coaches and practitioners who need to accomplish a higher training volume for the upper-body muscles should adopt recovery periods longer than 24 hours between sessions that train the same or similar muscle groups.

1School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil;

2Biodynamic Laboratory of Exercise, Health and Performance, Castelo Branco University, Brazil; and

3Department of Health and Human Performance, Rocky Mountain College, Billings, Montana

Address correspondence to Humberto Miranda,

Copyright © 2018 by the National Strength & Conditioning Association.