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Effects of Different Intraset Rest Durations on Lifting Performance and Self-perceived Exertion During Bench Press Exercise

Ho, Indy M.K.1; Luk, Jim T.C.1; Ngo, Jake K.1; Wong, Del P.2

The Journal of Strength & Conditioning Research: April 25, 2019 - Volume Publish Ahead of Print - Issue - p
doi: 10.1519/JSC.0000000000003101
Original Research: PDF Only

Ho, IMK, Luk, JTC, Ngo, JK, and Wong, DP. Effects of different intraset rest durations on lifting performance and self-perceived exertion during bench press exercise. J Strength Cond Res XX(X): 000–000, 2019—This study compared the number of successful repetitions, failure rates, and ratings of perceived exertion (RPEs) among intraset rest (ISR) protocols (0-, 20-, or 40-second rest between third and fourth repetitions) during bench press exercise with total 3 sets and 6 repetitions per set at 6 repetition maximum (6RM) load. Thirty-four college-aged men performed 6RM loads with ISR 0, 20, and 40 on 3 separate visits in a counterbalanced order while the total rest time and duration of each protocol was equated. Results showed failure rates of 32.4% for ISR0 (11 subjects with failed repetition), 14.7% for ISR20, and 2.9% for ISR40. The ISR had a small positive effect on increasing successful repetitions in: second set, ISR40 vs. ISR0 and ISR20 vs. ISR0 (both +0.2 rep, d = 0.28); third set, ISR40 vs. ISR0 (+0.5 rep, d = 0.55) and ISR20 vs. ISR0 (+0.4 rep, d = 0.39); and total number of repetition: ISR40 vs. ISR0 (+0.7 rep, d = 0.46) and ISR20 vs. ISR0 (+0.5 rep, d = 0.36). The ISR also had small effect on decreasing RPE in: second set, ISR40 vs. ISR0 (−0.6, d = −0.21); third set, ISR40 vs. ISR0 (−0.7, d = −0.26); and average RPE of the 3 sets, ISR40 vs. ISR0 (−0.6, d = −0.24). The longer ISR could further decrease RPE only in the third set (ISR40 vs. ISR20: −0.6, d = −0.23, small effect). Strength coaches may use the ISR40 rest redistribution to reduce RPE and enhance repetition sustainability.

1Human Performance Laboratory, Technological and Higher Education Institute of Hong Kong (THEi), Hong Kong, China; and

2Sport Science Research Center, Shandong Sport University, Jinan, China

Address correspondence to Del P. Wong,

Copyright © 2019 by the National Strength & Conditioning Association.