Changing Rest Intervals With Heavier Loads Increased Training Volume
Study compares different rest intervals in loaded squat training.
By altering rest intervals with 90-second inter-set rest and a 30-second intra-set rest, resistance trained men were able to increase weighted squat training volume by approximately 7%, without increasing acute fatigue, according to a study published in The Journal of Strength & Conditioning Research (2023; doi: 10. 1519/JSC.0000000000004366). University of North Texas in Denton compared physiological and perceptual responses to changes in rest intervals. One protocol featured 4 sets of (2 x 5) repetitions with the above-described rest redistribution. The traditional set protocol included 4 sets of 10 reps with 120-second between set rest.
Rest redistribution increased load volume by roughly 7% without influencing growth hormone, total testosterone, cortisol, blood lactate, rate of perceived exertion or heart rate.
See also: Fixed-Rest Versus Self-Selected Rest
Shirley Eichenberger-Archer, JD, MA
Shirley Eichenberger-Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
