Supertraining

Susan,


Willardson, JM, Burkett LN. The effect of rest interval length on bench press 
performance with heavy vs. light loads.  Journal of Strength and Conditioning 
Research. May 20(2):396-9.2006.

The purpose of the current study was to compare the effect of 3 different rest 
intervals on multiple sets of the bench press exercise performed with heavy vs. 
light loads. Sixteen resistance-trained men performed 2 testing sessions each 
week for 3 weeks. During the first testing session each week, 5 consecutive 
sets of the bench press were performed with 80% of 1 repetition maximum (1RM) 
and with a 1-, 2-, or 3-minute rest interval between sets. During the second 
testing session each week the same procedures were repeated with 50% of 1RM. 
The total repetitions completed and the sustainability of repetitions were 
compared between rest conditions and between loads. For each load, resting 3 
minutes between sets resulted in significantly greater total repetitions vs. 
resting 2 minutes (p = 0.000) or 1 minute (p = 0.000) between sets. However, 
the sustainability of repetitions was not significantly different between loads 
(p = 0.849). These results can be applied to weekly bench
 press workouts that undulate between heavy (i.e., 80% 1RM) and light (i.e., 
50% 1RM) intensities. When the training goal is maximal strength development, 3 
minutes of rest should be taken between sets to avoid significant declines in 
repetitions. The ability to sustain repetitions while keeping the intensity 
constant may result in a higher training volume and consequently greater gains 
in muscular strength.

Willardson, JM , Burkett LN. A comparison of 3 different rest intervals on the 
exercise volume completed during a workout. Journal of Strength and 
Conditioning Research. Feb;19(1):23-6. 2005.

The purpose of this research was to compare differences between 3 different 
rest intervals on the squat and bench press volume completed during a workout. 
Fifteen college-aged men volunteered to participate in this study (age 20.73 
+/- 2.60 years; body mass 80.73 +/- 10.80 kg). All subjects performed 3 testing 
sessions, during which 4 sets of the squat and bench press were performed with 
an 8 repetition maximum (8RM) load. During each testing session, the squat and 
bench press were performed with a 1, 2, or 5-minute rest interval between sets. 
Volume was defined as the total number of repetitions completed over 4 sets for 
each rest condition. Statistical analysis was conducted separately for the 
squat and bench press. One-way repeated analyses of variance with Bonferroni 
post hocs demonstrated significant differences between each rest condition for 
both exercises tested (p < 0.05). The 5-minute rest condition resulted in the 
highest volume completed, followed in descending
 order by the 2- and 1-minute rest conditions. The ability to perform a higher 
volume of training with a given load may stimulate greater strength adaptations.

Hope these studies answered your question. 

Best Wishes,

Jeff Pagaduan
Quezon City, Philippines