Acute Variables: Rest Between Sets

Recommendations:

General

• Long (3 min) rest between set durations

Specific

• 2 sets/exercise: Moderate (2 min)
• 3 sets/exercise: Long (3 min)
• 4 or more sets/exercise: Long (3 min) or very long (> 3 min)
• Alternative: Circuit training with short (1 min) rest between exercises
• Additional Strategy for Power: Inter-set rest of 10 - 20 seconds (sec)

Inter-set Rest Periods (Rest Between Reps): Inter-set rest periods of up to 20 seconds may be beneficial for maintaining average and peak velocity/rep during the second half of sets. This strategy may be particularly beneficial for optimizing power (high-velocity) training.

• Inter-set Rest Period Example:
  • Set 1: Box Jumps 5 reps, 10-sec rest, 5 reps
  • 3 min rest between sets
  • Set 2: Box Jumps 5 reps, 12-sec rest, 5 reps
  • 3 min rest between sets
  • Repeat for the desired number of sets

Course Summary:

This course discusses optimal rest between sets (a.k.a. rest period, rest interval, rest time, inter-set rest interval, rest between exercises), as well as strategies including rest between reps (a.k.a. intra-set rest, cluster sets, rest redistribution). This course details the evidence-based optimal rest between reps recommendations for muscle endurance, muscle hypertrophy (muscle growth), strength training, power, athletic performance, functional training, and corrective exercise. The topics discussed in this course include the effects of rest periods on muscle adaptations, short-term and long-term hormone concentrations, post-exercise protein synthesis, muscle growth, muscle fiber type proportions, EMG activity, fatigue, rate of force development, muscle strength, and power performance.

Some findings from the included systematic review resulted in counter-intuitive, or at least less than conventional recommendations. For example, the most important finding from our systematic review is that recommendations for rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise. Additionally, based on all performance measures, circuit training with 30-60 seconds between exercises is as effective as conventional training but may decrease session lengths by 40-60%, especially when longer rest between sets of the same exercise is adopted.

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider acute variables essential knowledge for optimal exercise programming, and rest between sets is one of those acute variables. This course is part of our continued effort to optimize “acute variable” recommendations.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Case Study and Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

Additional Acute Variables Courses:

• Acute Variables: Repetition Tempo
• Acute Variables: Repetition Range
• Acute Variables: Set Strategies
• Acute Variables: Circuit Training
• Acute Variables: Sets per Muscle Group
• Acute Variables: Training Frequency and Recovery Between Sessions
• Acute Variables: Training Load (Weight and Resistance)

Caption: The dumbbell bench press exercise targeting the upper body muscles

Bibliography

Testosterone (Volume)

1. Mohamad-Panahi, P., Rohani, H., and Lotfi, N. (2014). Hormonal response to different rest intervals during resistance training with light loads. Педагогіка, психологія та медико-біологічні проблеми фізичного виховання і спорту, (2), 67-71.
2. Rahimi, R., Qaderi, M., Faraji, H. and Boroujerdi, S. S. (2010). Effects of very short rest periods on hormonal responses to resistance exercise in men. The Journal of Strength & Conditioning Research, 24 (7), 1851-1859.
3. Agostinete, R. R., Rossi, F. E., Magalhaes, A. J. B., Rocha, A. P. R., Parmezzani, S. S., Gerosa-Neto, J., Cholewa, J. M. and Lira, F. S. (2016) Immunometabolic responses after short and moderate rest intervals to strenth exercise with and without similar total volume. Frontiers in Physiology, 7 (444), doi: 10.3389/fphys.2016.00444
   • Testosterone (Work-matched)
4. Abbasi, T., & Moghadasi, M. (2019). Comparison the effect of short vs. long rest period between the sets in resistance training on testosterone to cortisol ratio. Journal of Physical Activity and Hormones, 3(3), 13-22.
5. Ahtiainen, J. P., Pakarinen, A. A., Kraemer, W. J., and Hakkinen, K. (2005). Short vs. long rest periods between the sets in hypertrophic resistance training: Influence on muscle strength, size, and hormonal adaptations in trained men. Journal of Strength Conditioning Research, 19 (3), 572-582
   • Testosterone (Timing of Testing)
6. Scudese, E., Simão, R., Senna, G., Vingren, J. L., Willardson, J. M., Baffi, M., & Miranda, H. (2016). Long rest interval promotes durable testosterone responses in high-intensity bench press. The Journal of Strength & Conditioning Research, 30(5), 1275-1286.
7. Kraemer, W. J., Marchitelli, L., McCurry, D., Mello, R., & Dziados, J. E. (1989). Endogenous Hormonal and Growth Factor Responses to Heavy Resistance Exercise Protocols. ARMY RESEARCH INST OF ENVIRONMENTAL MEDICINE NATICK MA.
8. Kraemer, W. J., Marchitelli, L., Gordon, S. E., Harman, E., Dziados, J. E., Mello, R., ... & Fleck, S. J. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of applied physiology, 69(4), 1442-1450.
9. Kraemer, W. J., Gordon, S. E., Fleck, S. J., Marchitelli, L. J., Mello, R., Dziados, J. E., ... & Fry, A. C. (1991). Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. International journal of sports medicine, 12(02), 228-235.
   • Testosterone (Adaptation)
10. Buresh, R., Berg, K. and French, J. (2009) The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. The Journal of Strength & Conditioning Research, 23 (1), 62-71.
    • Growth Hormone (Similar Outcomes) (and 6)
11. Fink, J., Schoenfeld, B., Kikuchi, N. and Nazakato, K. (2016) Acute and long-term responses to different rest intervals in low-load resistance training. International Journal of Sports Medicine, 38 (2), 118-124, doi: 10.1055/s-0042-119204
    • Growth Hormone (Shorter Rest Between Sets) (and 6)
12. Bottaro, M., Martins, B., Gentil, P. and Wagner, D. (2009) Effects of rest duration between sets of resistance training on acute hormonal responses in trained women. Journal of Science and Medicine in Sport, 12, 73-78
13. Boroujerdi, S. S., and Rahimi, R. (2008) Acute GH and IGF-I responses to short vs. long rest period between sets during forced repetitions resistance training system. South African Journal for Research in Sport, Physical Education and Recreation, 30 (2), 31-38.
    • Growth Hormone (Volume) ( and 7-9)
14. Kraemer, W. J., Fleck, S. J., Dziados, J. E., Harman, E. A., Marchitelli, L. J., Gordon, S. E., Mello, R., Frykman, P. N., Koziris, L. P. and Triplett, N. T. (1993) Changes in hormonal concentrations after different heavy-resistance exercise protocols in women. Journal of Applied Physiology, 75 (2), 594-604.
    • Insulin-like Growth Factor 1 (IGF-1) a.k.a Somatomedin C (SM-C) (and 7-9, 11, 13-14)
15. Rahimi, R., Ghaderi, M., Mirzaei, B., & Faraji, H. (2010) Acute IGF-1, cortisol and creatine kinase responses to very short rest intervals between sets during resistance exercise to failure in men. World Applied Sciences Journal, 8(10), 1287-93.
    • Protein Synthesis
16. McKendry, J., Pérez‐López, A., McLeod, M., Luo, D., Dent, J. R., Smeuninx, B., ... & Breen, L. (2016). Short inter‐set rest blunts resistance exercise‐induced increases in myofibrillar protein synthesis and intracellular signalling in young males. Experimental physiology, 101(7), 866-882.
17. Salvador, A. F., Askow, A. T., McKenna, C. F., Fang, H. Y., Burke, S. K., Li, Z., ... & Burd, N. A. (2020). Resistance Exercise–induced Regulation of Muscle Protein Synthesis to Intraset Rest. Med. Sci. Sports Exerc, 52, 1022-1030.
    • Lactate (Work-matched)
18. Millender, D. J., Mang, Z. A., Beam, J. R., Realzola, R. A., & Kravitz, L. (2021). The Effect of Rest Interval Length on Upper and Lower Body Exercises in Resistance-Trained Females. International Journal of Exercise Science, 14(7), 1178-1191.
19. Machado, M., Koch, A. J., Willardson, J. M., Pereira, L. S., Cardoso, M. I., Motta, M. K., Pereira, R. and Monteiro, A. N. (2011) Effect of varying rest intervals between sets of assistance exercises on creatine kinase and lactate dehydrogenase responses. The Journal of Strength & Conditioning Research, 25(5), 1339-1345.
20. Lopes, C.R., Crisp, A.H., Schoenfeld, B., Ramos, M., Germano, M.D., Verlengia, R, da Mota, G. R., Marchetti, P. H. and Aoki, M.S. (2018) Effect of rest interval length between sets on total load lifted and blood lactate response during total-body resistance exercise session. Asian Journal of Sports Medicine, 9 (2), doi: 10.5812/asjsm.57500
21. Mohammadi, H., Afzalpour, M. E., & Ievary, S. H. A. (2018). Response of creatine kinase and lactate dehydrogenase enzymes to rest interval between sets and set-repetition configuration during bouts of eccentric exercise. Interventional Medicine and Applied Science, 10(2), 83-86.
22. Mohammadi, H., & Williams, A. (2019) The effect of eccentric exercise with variations in rest interval on creatine kinase and lactate dehydrogenase enzymes in sedentary young men. Journal of Gynecology and Women's Health, 17(4), doi: 10.19080/JGWH.2019.17.555966.
23. Martorelli, A., Bottaro, M., Vieira, A., Rocha-Júnior, V., Cadore, E., Prestes, J., Wagner, D. and Martorelli, S. (2015) Neuromuscular and blood lactate responses to squat power training with different rest intervals between sets. Journal of Sports Science & Medicine, 14(2), 269.
    • More Volume or Shorter Rest Between Sets with Repetitions Until Failure (and 3, 7-9, 14)
    • Especially Short Rest Between Set Durations
24. Hiscock, D. J., Dawson, B., Donnelly, C. J., & Peeling, P. (2016). Muscle activation, blood lactate, and perceived exertion responses to changing resistance training programming variables. European Journal of Sport Science, 16(5), 536-544.
25. Abdessemed, D., Duche, P., Hautier, C., Poumarat, G. and Bedu, M. (1999) Effect of recovery duration on muscular power and blood lactate during the bench press exercise. International Journal of Sports Medicine, 20(06), 368-373.
26. Hernandez-Davo, J., Solana, R., Marin, J., Fernandez-Fernandez, J., and Ramon, M. (2016) Rest interval required for power training with power load in the bench press throw exercise. Journal of Strength and Conditioning Research, 30(5), 1265-1274
27. Senna, G., Figueiredo, T., Scudese, E., Baffi, M, Carneiro, F., Maraes, E., Miranda, H. and Simao, R. (2012) Influence of different rest interval lengths in multi-joint and single-joint exercises on repetition performance, perceived exertion, and blood lactate. Journal of Exercise Physiology Online, 15 (5), 96-106
    • Creatine Kinase (No Difference...) (and 15)
28. Ghaderi, M., Rahimi, R., Ravasi, A. A. and Jaafari, M. (2012) The effect of rest interval between sets on markers of muscle damage in professional bodybuilders. Global Journal of Science, Engineering and Technology, 3(1), 9-15
29. Silva, L. E., Pereira, R., Rodrigues, V. C., Silva, P. A., Silva, K. M. and Machado, M. (2010) Length of rest interval between resistance exercise sets: performance and inter-individual variability of CK activity. Journal of Musculoskeletal Research, 13(04), 187-195.
30. Evangelista, R., Pereira, R., Hackney, A. C., & Machado, M. (2011). Rest interval between resistance exercise sets: length affects volume but not creatine kinase activity or muscle soreness. International journal of sports physiology and performance, 6(1), 118-127.
31. Rodrigues, B. M., Dantas, E., de Salles, B. F., Miranda, H., Koch, A. J., Willardson, J. M. and Simão, R. (2010) Creatine kinase and lactate dehydrogenase responses after upper-body resistance exercise with different rest intervals. The Journal of Strength & Conditioning Research, 24(6), 1657-1662.
    • Creatine Kinase (Work Matched) (and 19, 21, 22)
32. Azizbeigi, K., Atashak, S., & Stannard, S. R. (2015). Effect of different rest interval lengths of resistance exercise on lipid peroxidation and creatine kinase responses. Kinesiology, 47(2.), 139-144.
33. Ribeiro, V. D. F. S., Pereira, R. and Machado, M. (2008) Resistance exercise-induced microinjuries do not depend on 1 or 3 minutes rest time interval between series. RICYDE. Revista Internacional de Ciencias del Deporte, 4(13), 44-53.
    • Creatine Kinase (Work-matched and Short Rest Between Sets) (and
34. Kraemer, W. J., Dziados, J. E., Marchitelli, L. J., Gordon, S. E., Harman, E. A., Mello, R., Fleck, S. J., Frykman, P. N. and Triplett, N. T. (1993) Effects of different heavy-resistance exercise protocols on plasma beta-endorphin concentrations. Journal of Applied Physiology, 74(1), 450-459.
35. Mayhew, D. L., Thyfault, J. P. and Koch, A. J. (2005) Rest-interval length affects leukocyte levels during heavy resistance exercise. Journal of Strength and Conditioning Research, 19(1), 16-22.
    • Immune System Markers (and 3, 35)
36. Rossi, F. E., Gerosa-Neto, J., Zanchi, N. E., Cholewa, J. M. and Lira, F. S. (2016) Impact of short and moderate rest intervals on the acute immunometabolic response to exhaustive strength exercise: part I. Journal of Strength and Conditioning Research, 30(6), 1563-1569
37. Kraemer, W. J., Clemson, A., Triplett, N. T., Bush, J. A., Newton, R. U. and Lynch, J. M. (1996) The effects of plasma cortisol elevation on total and differential leukocyte counts in response to heavy-resistance exercise. European Journal of Applied Physiology and Occupational Physiology, 73(1), 93-97.
    • Inflammatory Markers
38. Mohammadi, H., Afzalpour, M. E. and Ivary, S. H. A. (2018) Comparison of the effect of rest interval between sets and set–repetition configuration during bouts of eccentric exercise on muscle damage and inflammatory markers. International Journal of Applied Exercise Physiology, 7(1), 56-62.
39. Etemad, Z., Nikbakht, H., Azarbaijani, M. A., and Gholami, M. (2016) The impact of resistance training with different rest intervals on plasma levels of inflammatory markers in sedentary men. Turkish Journal of Sport and Exercise, 18(3), 92-98.
    • Cortisol and Testosterone/Cortisol Ratio (and 1, 4-5, 35, 37)
    • Short Rest Between Set Durations Effect Cortisol Levels (2, 10, 14, 15)
    • EMG Activity (No influence)
40. Jambassi Filho, J. C., Gurjão, A. L. D., Ceccato, M., Prado, A. K. G., Gallo, L. H. and Gobbi, S. (2017) Chronic effects of different rest intervals between sets on dynamic and isometric muscle strength and muscle activity in trained older women. American Journal of Physical Medicine & Rehabilitation, 96(9), 627-633.
41. Jambassi Filho, J. C., Gurjão, A. L., Prado, A. K., Gallo, L. H. and Gobbi, S. (2020) Acute Effects of Different Rest Intervals Between Sets of Resistance Exercise on Neuromuscular Fatigue in Trained Older Women. The Journal of Strength & Conditioning Research, 34(8), 2235-2240.
42. Ibbott, P., Ball, N., Welvaert, M. and Thompson, K. G. (2019) The effect of self-paced and prescribed interset rest strategies on performance in strength training. International Journal of Sports Physiology and Performance, 14(7), 980-986.
43. Guan, S., Lin, N., Yin, Y., Liu, H., Liu, L. and Qi, L. (2021) The Effects of Inter-Set Recovery Time on Explosive Power, Electromyography Activity, and Tissue Oxygenation during Plyometric Training. Sensors, 21(9), 3015.
    • EMG Activity (Has Influence)
44. Miranda, H., Maia, M., de Oliveira, C. G., Farias, D., da Silva, J. B., Lima, V. P., Willardson, J. M. and Paz, G. A. (2018) Myoeletric indices of fatigue adopting different rest intervals during leg press sets. Journal of Bodywork and Movement Therapies, 22(1), 178-183.
45. Lockhart, C., Scott, B. R., Thoseby, B., & Dascombe, B. J. (2020) Acute effects of interset rest duration on physiological and perceptual responses to resistance exercise in hypoxia. The Journal of Strength & Conditioning Research, 34(8), 2241-2249
46. Azzeme, M. S. A. M., Tan, K., Sazali, M. H., Japilus, S. J. M., Waqqash, E. and Nadzalan, A. M. (2020) The effects of interset rest duration on performance and muscle activation during resistance training. Journal of Physics: Conference Series, 1529(2), doi: 10.1088/1742-6596/1529/2/022025
47. Hirono, T., Ikezoe, T., Nakamura, M., Tanaka, H., Umehara, J. and Ichihashi, N. (2019) Acute effects of low-load resistance exercise with different rest periods on muscle swelling in healthy young men. The Journal of Physical Fitness and Sports Medicine, 8(4), 165-171.
    • Blood Pressure
48. Veloso, J, Polito, MD, Riera, T, Celes, R, Vidal, JC, and Bottaro, M. Effects of rest interval between exercise sets on blood pressure after resistance exercises. Arq Bras Cardiol 94: 512–518, 2010.
49. Figueiredo, T., Willardson, J. M., Miranda, H., Bentes, C. M., Reis, V. M., de Salles, B. F. and Simao, R. (2016) Influence of rest interval length between sets on blood pressure and heart rate variability after a strength training session performed by prehypertensive men. Journal of Strength and Conditioning Research, 30(7), 1813-18342
50. Lemos, S., Figueiredo, T., Marques, S., Leite, T., Cardozo, D., Willardson, J. M. and Simao, R. (2018) Effects of strength training sessions performed with different exercise orders and intervals on blood pressure and heart rate variability. International Journal of Exercise Science, 11(2), 55-67.
51. de Salles, B. F., Maior, A. S., Polito, M., Novaes, J., Alexander, J., Rhea, M., & Simão, R. (2010). Influence of rest interval lengths on hypotensive response after strength training sessions performed by older men. The Journal of Strength & Conditioning Research, 24(11), 3049-3054.
    • Heart Rate and Heart Rate Variability (and 50)
52. Del Vecchio, A., Hosick, P., Phillips, D., & Matthews, E. (2021). Longer Rest Intervals Attenuate Rate Pressure Product Response to Resistance Exercise in Untrained Young Women. In International Journal of Exercise Science: Conference Proceedings (Vol. 9, No. 9, p. 54).
53. Lima, A. H. R. D. A., Forjaz, C. L. D. M., Silva, G. Q. D. M., Lima, A. P. A., Lins Filho, O. L., Cardoso Júnior, C. G., & Ritti-Dias, R. M. (2013). Effect of rest interval on cardiovascular responses after resistance exercise. Motriz: Revista de Educação Física, 19(2), 252-260.
    • Respiration, Oxygen Consumption, and Energy Expenditure (and 43)
54. Farinatti, P. T. and Neto, A. G. C. (2011) The effect of between-set rest intervals on the oxygen uptake during and after resistance exercise sessions performed with large-and small-muscle mass. The Journal of Strength & Conditioning Research, 25(11), 3181-3190.
55. Castinheiras-Neto, A. G., Costa-Filho, I. R. D., & Farinatti, P. T. V. (2010). Cardiovascular responses to resistance exercise are affected by workload and intervals between sets. Arquivos brasileiros de cardiologia, 95, 493-501.
56. Ratamess, R.A., Falvo, M.J., Mangine, G.T., Hoffman, J.R., Faigenbaum, A.D. and Kang, J. (2007) The effect of rest interval length on metabolic responses to the bench press exercise. European Journal of Applied Physiology, 100 (1), 1-17
    • Hypertrophy (Longer Rest Between Set Durations)
57. Schoenfeld, B.J., Pope, Z.K., Benik, F.M., Hester, G.M., Sellers, J., Nooner, J.L., Schnaiter, J.A., Bond-Williams, K.E., Carter, A.S., Ross, C.L. and Just, B.L. (2016) Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength and Conditioning Research, 30(7): 1805-1812
58. Caha, J. (2021). Changes and Differences in Body Composition and Strength Abilities of Athletes in Fitness and Bodybuilding at Different Intervals of Rest. Studia sportiva, 15(1), 6-16.
    • Hypertrophy (Work-matched Routine) (and 5)
59. Longo, A. R., Silva-Batista, C., Pedroso, K., de Salles Painelli, V., Lasevicius, T., Schoenfeld, B. J., Aihara, A. Y., Peres, B. A., Tricoli, V. and Teixeira, E. L. (2020) Volume Load Rather Than Resting Interval Influences Muscle Hypertrophy During High-Intensity Resistance Training. The Journal of Strength & Conditioning Research, doi: 10.1519/JSC.0000000000003668.
    • Hypertophy (Rest Between Sets, Anabolic Hormones and Hypertrophy) (and 10, 11)
    • Strength (Longer Rest Between Sets Results in Larger Strength Gains)(and 11, 40, 57)
60. Willardson, J. M. and Burkett, L. N. (2008) The effect of different rest intervals between sets on volume components and strength gains. Journal of Strength and Conditioning Research, 22, (1), 146-152.
61. Mohamadimofrad, A., Nikbakht, M., Habibi, A. and Shakerian, S. (2013) Comparison of 3 different rest times in resistance training plan of footballers maximum power in leg squat and bench press. Life Science Journal, 10(7), 528-33.
    • Strength (No Difference) (and 5, 59)
62. Gentil, P., Bottaro, M., Oliveira, E., Veloso, J., Amorim, N., Saiuri, A. and Wagner, D. R. (2010) Chronic effects of different between-set rest durations on muscle strength in nonresistance trained young men. The Journal of Strength & Conditioning Research, 24(1), 37-42.
63. Simao, R., Polito, M. and Monteiro, W. (2008) Effects of different rest intervals in a resistance training program for trained individuals. Revista Brasileira de Medicina do Esporte, 14(4), 353-356.
64. Rostameyan, A. R., Alvani, J and Zade, B. T. (2015) Comparison of different rest intervals between resistance training sets on motor and physical variables and body composition in active men. International Research Journal of Applied and Basic Sciences, 9(3), 270-273
65. Villanueva, M.G., Lane, C.J. and Schroeder, E.T. (2015) Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men. European Journal of Applied Physiology, 115 (2), 295-308
66. Simão, R., Polito, M., de Salles, B. F., Marinho, D. A., Garrido, N. D., Junior, E. R. T. S., & Willardson, J. M. (2022). Acute and Long-Term Comparison of Fixed vs. Self-Selected Rest Interval Between Sets on Upper-Body Strength. The Journal of Strength & Conditioning Research, 36(2), 540-544.
67. Piirainen, J. M., Tanskanen, M., Nissilä, J., Kaarela, J., Väärälä, A., Sippola, N., & Linnamo, V. (2011). Effects of a heart rate–based recovery period on hormonal, neuromuscular, and aerobic performance responses during 7 weeks of strength training in men. The Journal of Strength & Conditioning Research, 25(8), 2265-2273.
    • Effects on Max Strength (and 6)
68. Matuszak, M. E., Weiss, L. W., Ireland, T. R. and McKnight, M. M. (2003) Effect of rest interval length on repeated 1 repetition maximum back squats. Journal of Strength and Conditioning Research, 17(4), 634-637
69. Gonzalez-Hernandez, J. M., Jimenez-Reyes, P., Janicijevic, D., Tufano, J. J., Marquez, G. and Garcia-Ramos, A. (2020) effect of different interset rest intervals on mean velocity during squat and bench press exercises. Sports Biomechanics, 1-14, doi: 10.1080/14763141.2020.1766102
70. Ammar, A., Riemann, B. L., Trabelsi, K., Blaumann, M., Abdelkarim, O., Chtourou, H., Driss, T. and Hökelmann, A. (2019) Comparison of 2-and 3-minute inter-repetition rest periods on maximal jerk technique and power maintenance. Research Quarterly for Exercise and Sport, 90(3), 287-296.
71. Ammar, A., Riemann, B. L., Abdelkarim, O., Driss, T., & Hökelmann, A. (2020). Effect of 2-vs. 3-minute interrepetition rest period on maximal clean technique and performance. The Journal of Strength & Conditioning Research, 34(9), 2548-2556.
72. Tan, K., bin Mohamad, N. I., & Nadzalan, A. B. M. (2021). The Effect of Inter-Repetition Rest Duration on Kinematic of Snatch. Annals of Applied Sport Science, 0-0.
    • Power (More Sets, More Rest) (and 26)
73. Davó, J. L. H., Ruiz, J. B., & Sabido, R. (2017). Influence of strength level on the rest interval required during an upper-body power training session. The Journal of Strength & Conditioning Research, 31(2), 339-347
74. García-Ramos, A., Padial, P., Haff, G. G., Argüelles-Cienfuegos, J., García-Ramos, M., Conde-Pipó, J., & Feriche, B. (2015). Effect of different interrepetition rest periods on barbell velocity loss during the ballistic bench press exercise. The Journal of Strength & Conditioning Research, 29(9), 2388-2396.
    • Power (Lower Body Power Training) (and 43)
75. Ramirez-Campillo, R., Andrade, D. C., Álvarez, C., Henríquez-Olguín, C., Martínez, C., Báez-SanMartín, E., Silva-Urra, J., Burgos, C. and Izquierdo, M. (2014) The effects of interset rest on adaptation to 7 weeks of explosive training in young soccer players. Journal of Sports Science & Medicine, 13(2), 287-296.
76. Woolf, C., Bertino, J., Smarsh, A., White, S., & Sanders, J. (2019). Effects of Varied Rest Intervals on Vertical Countermovement Jump Performance and Fatigue Index. In International Journal of Exercise Science: Conference Proceedings (Vol. 9, No. 7, p. 123).
77. Baron, J., Gupta, S., Bieniec, A., Klich, G., Gabrys, T., Swinarew, A. S., ... & Stanula, A. (2021). Effect of Rest Period Duration between Sets of Repeated Sprint Skating Ability Test on the Skating Ability of Ice Hockey Players. International Journal of Environmental Research and Public Health, 18(20), 10591.
78. Wongsason, P., & Apanukul, S. (2021). Effects of Weighted Jump Squat Using Intra-Set Rest Intervals on Rate of Force Development and Power in Male Rugby Players. Journal of Exercise Physiology Online, 24(6), 11-24.
    • Power (Increase in Strength, but Not Power)
79. Pincivero, D.M., Lephart, S.M. and Karunakara, R.G. (1997) Effects of rest interval on isokinetic strength and functional performance after short-term high intensity training. British Journal of Sports Medicine, 31(3), 229-234
80. Robinson, J. M., Stone, M. H., Johnson, R. L., Penland, C. M., Warren, B. J and Lewis, R. D. (1995) Effects of different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. The Journal of Strength & Conditioning Research, 9(4), 216-221.
81. Hill-Haas, S., Bishop, D., Dawson, B., Goodman, C. and Edge, J. (2007) Effects of rest interval during high-repetition resistance training on strength, aerobic fitness, and repeated-sprint ability. Journal of sports sciences, 25(6), 619-628.
    • Volume (Comparing Short and Long Rest Between Set durations) (and 41)
82. Faraji, H., Sheikholeslami Vatani, D., & Arazi, H. (2011). The effect of two rest intervals on the workout volume completed during lower body resistance exercise. Kinesiology, 43(1.), 31-37.
83. Machado, M., and Willardson, J. M. (2010) Short recovery augments magnitude of muscle damage in high responders. Medicine & Science in Sports & Exercise, 42(7), 1370-1374.
84. Miranda, H., Simao, R., Moreira, L.M., de Souza, R.A., de Souza, J.A., de Salles, B.F. and Williardson, J.M. (2009) Effect of rest interval length on the volume completed during upper body resistance exercise. Journal of Sports Science and Medicine, 8 (3), 388-392.
85. Jambassi Filho, J., Gobbi, L., Gurjao, A., Goncalves, R., Prado, Alexandre, and Gobbi, S. (2013) Effect of different rest intervals, between sets, on muscle performance during leg press exercise, in trained older women. Journal of Sports Science and Medicine, 12(1), 138-143
86. Jambassi Filho, J. C., Gurjão, A. L. D., Ceccato, M., Gonçalves, R., Gallo, L. H. and Gobbi, S. (2012) Effects of different rest intervals between sets on muscle performance in the leg press exercise in untrained elderly women. Revista Brasileira de Medicina do Esporte, 18(4), 224-228.
87. Saraiva, B., Da Silva, C., Leite, R., Tibana, R., Costa, E., Melo, G., Prestes, J., Navalta, J. and Pereira, G. (2017) Rest intervals during resistance training affect the rating-perceived exertion and muscle performance in untrained subjects. Journal of Physical Education and Sport, 17(2), 669-674.
88. Jambassi Filho, J., Gurjao, A., Goncalves, R., Barboza, B. and Gobbi, S. (2010) The effect of different recovery intervals between sets of strength training on muscular force in trained older women. Brazilian Journal of Sports Medicine, 16, 113-116.
89. Tibana, R. A., Vieira, D. C., Tajra, V., Bottaro, M., Willardson, J. M., de Salles, B. F., & Prestes, J. (2013). Effects of rest interval length on Smith machine bench press performance and perceived exertion in trained men. Perceptual and motor skills, 117(3), 682-695.
90. García-López, D., De Paz, J. A., Moneo, E., Jiménez-Jiménez, R., Bresciani, G. and Izquierdo, M. (2007) Effects of short vs. long rest period between sets on elbow-flexor muscular endurance during resistance training to failure. The Journal of Strength & Conditioning Research, 21(4), 1320-1324.
91. Pincivero, D. M., Lephart, S. M. and Karunakara, R. G. (1998) Effects of intrasession rest interval on strength recovery and reliability during high intensity exercise. The Journal of Strength & Conditioning Research, 12(3), 152-15.
92. Miranda, H., Simão, R., dos Santos Vigário, P., de Salles, B. F., Pacheco, M. T. and Willardson, J. M. (2010) Exercise order interacts with rest interval during upper-body resistance exercise. The Journal of Strength & Conditioning Research, 24(6), 1573-1577.
93. Cardozo, D. C., Simão, R., de Salles, B. F., Marinho, D. A., Garrido, N. D., Miranda, F., Dias, I. and Willardson, J. M. (2021) Interaction effects of different orders of resistance exercises and rest intervals on performances by young athletes. Journal of Bodywork and Movement Therapies, 26, 273-278
    • Volume (Comparing Short and Long Rest Between Set durations) (and 41)
94. Tibana, R. A., Prestes, J., da Cunha Nascimento, D., Martins, O. V., de Santana, F. S. and Balsamo, S. (2012) Higher muscle performance in adolescents compared with adults after a resistance training session with different rest intervals. Journal of Strength and Conditioning Research, 26(4), 1027-1032
95. Willardson, J. M. and Burkett, L. N. (2006) The effect of rest interval length on the sustainability of squat and bench press repetitions. Journal of Strength and Conditioning Research, 20(2), 400-403
96. Caruso, J. F. and Coday, M. A. (2008) The combined acute effects of massage, rest periods, and body part elevation on resistance exercise performance. Journal of Strength and Conditioning Research, 22, 575-582
97. Paz, G. A., de Freitas Maia, M., Miranda, H., de Castro, J. B. P. and Willardson, J. M. (2020) Maximal strength performance, efficiency, and myoelectric responses with differing intra-set rest intervals during paired set training. Journal of bodywork and movement therapies, 24(1), 263-268.
98. Senna, G. W., Willardson, J. M., Scudese, E., Simão, R., Queiroz, C., Avelar, R. and Dantas, E. H. M. (2016) Effect of different interset rest intervals on performance of single and multijoint exercises with near-maximal loads. The Journal of Strength & Conditioning Research, 30(3), 710-716.
99. Tibana, R. A., da Cunha Nascimento, D., Landim, G., Vanni, O., Petruchelli, Z., de Aguiar, F., Bezerra, L., Santana, F., B.o, H. and Balsamo, S. (2010) Effects of different rest intervals on the total volume of the training and rate of perceived exertion in trained individuals/Influencia de diferentes intervalos de recuperacao sobre o volume total de treino e a percepcao subjetiva de esforco em individuos treinados. Revista Brasileira de Prescrição e Fisiologia do Exercício, 4(19), 36-42.
100. Mirzaei, B., Nia, F. R. and Saberi, Y. (2008) Comparison of 3 different rest intervals on sustainability of squat repetitions with heavy vs. light loads. Brazilian Journal of Biomotricity, 2(4), 220-229.
101. Rahimi, R., Boroujerd, S. S., Mozafari, A. and Faraji, H. (2009) The effects of different rest intervals between sets on the training volume of female athletes. International Journal of Fitness, 5(1), 61-67
102. Senna, G., Salles, B.F., Prestes, J., Mello, R.A. and Roberto, S. (2009) Influence of two different rest interval lengths in resistance training sessions for upper and lower body. Journal of Sports Science and Medicine, 8 (2), 197-202.
103. Senna, G., Scudese, E., Carneiro, F., Torres, J., Queiroz, C., & Dantas, E. (2015). Multi-Joint and Single-Joint Exercise Performance and Perceived Exertion with Several Different Recoveries. Journal of Exercise Physiology Online, 18(3).
104. Senna, G., Scudese, E., Martins, C. L., Scartoni, F. R., Carneiro, F., Alves, J. C. C., Zarlotti, C. and Dantas, E. H. M. (2016) Rest Period Length Manipulation on Repetition Consistency for Distinct Single-Joint Exercises. Journal of Exercise Physiology Online, 19(5), 93-101.
105. Willardson, J. M. and Burkett, L.M. (2005) A comparison of 3 different rest intervals on the exercise volume completed during a workout. Journal of Strength and Conditioning Research, 19 (1), 23-26.
106. Willardson, J. M. and Burkett L. N. (2006) The effect of rest interval length on bench press performance with heavy vs. light loads. Journal of Strength and Conditioning Research, 20(2), 396-399, doi: 10.1519/R-17735.1. PMID: 16686570.
107. Hernandez, D. J., Healy, S., Giacomini, M. L. and Kwon, Y. S. (2021) Effect of rest interval duration on the volume completed during a high-intensity bench press exercise. The Journal of Strength and Conditioning Research, 35(11) 2981-2987
108. Rahimi, R. (2005) Effect of different rest intervals on the exercise volume completed during squat bouts. Journal of Sports Science and Medicine 4 (4), 361-366
109. Kassiano, W., Medeiros, A. I., de Vasconcelos Costa, B. D., Andrade, A. D., Simim, M., de Sousa Fortes, L., ... & de Oliveira Assumpcao, C. (2020). Does rest interval between sets affect resistance training volume, density, and rating of perceived exertion when adopting the crescent pyramid system in young women?. The Journal of Sports Medicine and Physical Fitness, 60(7), 992-998.
     • Volume (Details) (and 90)
110. Faigenbaum, A. D., Ratamess, N. A., McFarland, J., Kaczmarek, J., Coraggio, M. J., Kang, J., & Hoffman, J. R. (2008). Effect of rest interval length on bench press performance in boys, teens, and men. Pediatric exercise science, 20(4), 457-469.
111. Ratamess, N. A., Chiarello, C. M., Sacco, A. J., Hoffman, J. R., Faigenbaum, A. D., Ross, R. E., & Kang, J. (2012). The effects of rest interval length on acute bench press performance: The influence of gender and muscle strength. The Journal of Strength & Conditioning Research, 26(7), 1817-1826.
112. Davó, J. L. H., Ruiz, J. B., & Sabido, R. (2017). Influence of strength level on the rest interval required during an upper-body power training session. The Journal of Strength & Conditioning Research, 31(2), 339-347.
113. Scudese, E., Willardson, J. M., Simão, R., Senna, G., de Salles, B. F. and Miranda, H. (2015) The effect of rest interval length on repetition consistency and perceived exertion during near maximal loaded bench press sets. The Journal of Strength & Conditioning Research, 29(11), 3079-3083.
114. Senna, G. W., Rodrigues, B. M., Sandy, D., Scudese, E., Bianco, A. and Dantas, E. H. M. (2017) Heavy vs light load single-joint exercise performance with different rest intervals. Journal of Human Kinetics, 58, 197-206, doi: 10.1515/hukin-2017-0077
115. Richmond, S. R. and Godard, M. P. (2004) The effects of varied rest periods between sets to failure using the bench press in recreationally trained men. The Journal of Strength & Conditioning Research, 18(4), 846-849.
116. Monteiro, E. R., Neto, V. G. C. and da Silva Novaes, J. (2019) Acute effects of different rest period between sets on neuromuscular bench press performance. ConScientiae Saúde, 18(2), 183-189.
117. Miranda H., Fleck, S.J., Simao, R., Barreto, A.C. Dantas, E.H. and Novaes, J. (2007) Effect of two different rest period lengths on the number of repetitions performed during resistance training. Journal of Strength and Conditioning Research, 21 (4), 1032-1036.
118. Senna, G., Willardson, J. M., de Salles, B. F., Scudese, E., Carneiro, F., Palma, A., & Simão, R. (2011). The effect of rest interval length on multi and single-joint exercise performance and perceived exertion. The Journal of Strength & Conditioning Research, 25(11), 3157-3162.
     • Volume (Statistically Insignificant Differences)
119. de Salles, B. F., Simao, R., Miranda, H., Bottaro, M., Fontana, F. and Willardson, J. M. (2010) Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men. Journal of Science and Medicine in Sport, 13, 429-433
     • Variable Rest (Self-Selected Rest Between Set Durations) (and 42, 66-67, 93)
120. Goessler, K. F. and Polito, M. D. (2013) Effect of fixed and self-suggested rest intervals between sets of resistance exercise on post-exercise cardiovascular behavior. Revista Brasileira de Cineantropometria & Desempenho Humano, 15(4), 467-475.
121. De Salles, B. F., Polito, M. D., Goessler, K. F., Mannarino, P., Matta, T. T. and Simão, R. (2016) Effects of fixed vs. self-suggested rest between sets in upper and lower body exercises performance. European journal of sport science, 16(8), 927-931.
122. Larson, G. D. and Potteiger, J. A. A. (1997) Comparison of three different rest intervals between multiple squat bouts. Journal of Strength and Conditioning Research, 11(2), 115-118
123. Buskard, A., Wood, R., Mullin, E., Bruneau, M., Jaghab, A. and Thompson, B. (2017) Heart Rate Determined Rest Intervals in Hypertrophy-Type Resistance Training. Journal of Exercise Physiology Online, 20(1), 13-22.
124. Dehnou, V. V., Yaganeh, A. N., & Gahreman, D. E. (2018). THE EFFECTS OF TIME-EQUATED VARIOUS REST INTERVALS ON TRAINING VOLUME. Journal of Australian Strength and Conditioning, 26(03), 37-41.
     • Inter-set Rest (Rest Between Reps compared to Conventional Rest Between Sets) (and 17)
125. Stone, J. D., King, A. C., Goto, S., Mata, J. D., Hannon, J., Garrison, J. C., ... & Oliver, J. M. (2019). Joint-level analyses of the back squat with and without intraset rest. International Journal of Sports Physiology and Performance, 14(5), 583-589.
126. Merrigan, J. J., Tufano, J. J., Oliver, J. M., White, J. B., Fields, J. B., & Jones, M. T. (2020). Reducing the loss of velocity and power in women athletes via rest redistribution. International Journal of Sports Physiology and Performance, 15(2), 255-261.
127. Moro, T., Monaco, L., Naro, F., Reggiani, C., & Paoli, A. (2022). Exercise Intensity and Rest Intervals Effects on Intracellular Signals and Anabolic Response of Skeletal Muscle to Resistance Training. The Journal of Strength & Conditioning Research.
     • Inter-set Rest (How Much Rest Between Reps) (and 78)
128. Ho, I. M., Luk, J. T., Ngo, J. K., & Wong, D. P. (2021). Effects of different intraset rest durations on lifting performance and self-perceived exertion during bench press exercise. The Journal of Strength & Conditioning Research, 35(8), 2114-2120.
     • Inter-set Rest (Compared to Other Protocols)
129. Jukic, I., & Tufano, J. J. (2019). Shorter but more frequent rest periods: no effect on velocity and power compared to traditional sets not performed to failure. Journal of human kinetics, 66(1), 257-268.
130. Enes, A., Alves, R. C., Schoenfeld, B. J., Oneda, G., Perin, S. C., Trindade, T. B., ... & Souza-Junior, T. P. (2021). Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Applied Physiology, Nutrition, and Metabolism, 46(11), 1417-1424.
     • Inter-set Rest (Frequent Short Rest)
131. Merrigan, J. J., Jones, M. T., Padecky, J., Malecek, J., Omcirk, D., Scott, B. R., & Tufano, J. J. (2020). Impact of rest-redistribution on fatigue during maximal eccentric knee extensions. Journal of human kinetics, 74(1), 205-214.
132. Zaras, N., Stasinaki, A. N., Spiliopoulou, P., Mpampoulis, T., Hadjicharalambous, M., & Terzis, G. (2021). Effect of inter-repetition rest vs. traditional strength training on lower body strength, rate of force development, and muscle architecture. Applied Sciences, 11(1), 45.
133. García-Ramos, A., Padial, P., Haff, G. G., Argüelles-Cienfuegos, J., García-Ramos, M., Conde-Pipó, J., & Feriche, B. (2015). Effect of different interrepetition rest periods on barbell velocity loss during the ballistic bench press exercise. The Journal of Strength & Conditioning Research, 29(9), 2388-2396.
134. Prestes, J., Tibana, R. A., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., Camarço, N. F., ... & Willardson, J. M. (2019). Strength and muscular adaptations after 6 weeks of rest-pause vs. traditional multiple-sets resistance training in trained subjects. The Journal of Strength & Conditioning Research, 33, S113-S121.
     • Circuit Training (Circuit Training and Conventional Strength Training)
135. Alcaraz, P. E., Sánchez-Lorente, J., & Blazevich, A. J. (2008). Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training. The Journal of Strength & Conditioning Research, 22(3), 667-671.
136. Alcaraz, P. E., Perez-Gomez, J., Chavarrias, M., & Blazevich, A. J. (2011). Similarity in adaptations to high-resistance circuit vs. traditional strength training in resistance-trained men. The Journal of Strength & Conditioning Research, 25(9), 2519-2527.circuit training compared traditional Strength
137. Johnson, S., Burns, S., & Azevedo, K. (2013). Effects of exercise sequence in resistance-training on strength, speed, and agility in high school football players. International Journal of Exercise Science, 6(2), 5.
     • Circuit Training (Despite Higher Peak and Average Heart Rates)
138. Messier, S. P., & Dill, M. E. (1985). Alterations in strength and maximal oxygen uptake consequent to Nautilus circuit weight training. Research Quarterly for Exercise and Sport, 56(4), 345-351.
139. Deminice, R., Sicchieri, T., Mialich, M. S., Milani, F., Ovidio, P. P., & Jordao, A. A. (2011). Oxidative stress biomarker responses to an acute session of hypertrophy-resistance traditional interval training and circuit training. The Journal of Strength & Conditioning Research, 25(3), 798-804.
140. Brentano, M. A., Cadore, E. L., Da Silva, E. M., Ambrosini, A. B., Coertjens, M., Petkowicz, R., ... & Kruel, L. F. (2008). Physiological adaptations to strength and circuit training in postmenopausal women with bone loss. The Journal of Strength & Conditioning Research, 22(6), 1816-1825.
     • Circuit Training (Rest Between Exercises)
141. Gordon, N. F., Kohl, H. W., Villegas, J. A., Pickett, K. P., Vaandrager, H., & Duncan, J. J. (1989). Effect of rest interval duration on cardiorespiratory responses to hydraulic resistance circuit training. Journal of Cardiopulmonary Rehabilitation and Prevention, 9(8), 325-330.