Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects
ABSTRACTPrestes, J, Tibana, RA, de Araujo Sousa, E, da Cunha Nascimento, D, de Oliveira Rocha, P, Camarço, NF, Frade de Sousa, NM, and Willardson, JM. Strength and muscular adaptations after 6 weeks of rest-pause vs. traditional multiple-sets resistance training in trained subjects. J Strength Cond...
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| Published in: | Journal of strength and conditioning research Vol. 33 Suppl 1; no. 1; pp. S113 - S121 |
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| Main Authors: | , , , , , , , |
| Format: | Journal Article |
| Language: | English |
| Published: |
United States
Copyright by the National Strength & Conditioning Association
01-07-2019
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| Online Access: | Get full text |
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| Summary: | ABSTRACTPrestes, J, Tibana, RA, de Araujo Sousa, E, da Cunha Nascimento, D, de Oliveira Rocha, P, Camarço, NF, Frade de Sousa, NM, and Willardson, JM. Strength and muscular adaptations after 6 weeks of rest-pause vs. traditional multiple-sets resistance training in trained subjects. J Strength Cond Res 33(7S)S113–S121, 2019—The purpose of this study was to compare the longitudinal effects of 6 weeks of rest-pause vs. traditional multiple-set resistance training (RT) on muscle strength, hypertrophy, localized muscular endurance, and body composition in trained subjects. Eighteen trained subjects (mean ± SD; age = 30.2 ± 6.6 years; weight = 74.8 ± 17.2 kg; height = 171.4 ± 10.3 cm) were randomly assigned to either a traditional multiple-set group (n = 9; 7 men and 2 women; 3 sets of 6 repetitions with 80% of 1-repetition maximum (1RM) and 2-minute rest intervals between sets) or a rest-pause group (n = 9; 7 men and 2 women). The results showed no significant differences (p > 0.05) between groups in 1RM strength (rest-pause16 ± 11% for bench press, 25 ± 17% for leg press and 16 ± 10% for biceps curl vs. traditional multiple-set10 ± 21% for BP, 30 ± 20% for LP and 21 ± 20% for BC). In localized muscular endurance, the rest-pause group displayed significantly greater (p < 0.05) repetitions, only for the LP exercise (rest pause27 ± 8% vs. traditional multiple-set8 ± 2%). In muscle hypertrophy, the rest-pause group displayed significantly greater (p < 0.05) thickness, only for the thigh (rest-pause11 ± 14% vs. traditional multiple-set1 ± 7%). In conclusion, RT performed with the rest-pause method resulted in similar gains in muscle strength as traditional multiple-set training. However, the rest-pause method resulted in greater gains in localized muscular endurance and hypertrophy for the thigh musculature. |
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| Bibliography: | ObjectType-Article-1 SourceType-Scholarly Journals-1 ObjectType-Feature-2 content type line 23 |
| ISSN: | 1064-8011 1533-4287 |
| DOI: | 10.1519/JSC.0000000000001923 |