Honors Thesis Archive
| Author | Preston Dorsey |
|---|---|
| Title | Do Inter-set Rest Intervals Affect Strength and Muscular Cross-sectional Area with Resistance Training |
| Department | Health and Sport Studies |
| Advisor | John Thistlethwaite |
| Year | 2024 |
| Honors | University Honors |
| Full Text | View Thesis (308 KB) |
| Abstract | Resistance training has become one of the most popular methods to increase muscular strength and cross-sectional area (hypertrophy). Strength is often measured by testing an individual’s 1-repetition maximum (1RM) for a specific lift. Hypertrophy is measured by an increase in muscle fiber cross-sectional area of the target muscle group. Rest interval between sets is an important variable that affects both acute and chronic responses to resistance training. Prior research has found conflicting data that makes determining the most effective inter-set rest interval difficult. Most findings show that at least 3-minute rest intervals are required to see significant increases in strength and hypertrophy, but most studies also show that long rest intervals result in further increases when compared to the short rest intervals, regardless of specific times. Therefore, we hypothesized that longer inter-set rest intervals would lead to greater increases in both muscular strength and hypertrophy when compared to shorter inter-set rest intervals. This study recruited 12 participants to undergo a 4-week resistance training protocol consisting of 3 training days a week. Each training day would include the flat barbell bench press, barbell back squat, and barbell or dumbbell curls. Subjects were randomly assigned to either a 3-minute or 5-minute interest rest interval and were told to strictly follow these rest intervals. Pre- and post-tests were performed before and after the 4-week exercise protocol, consisting of heart rate, blood pressure, BIA, girth measurement, and skinfold. Between the two groups, there was no statistical difference prior to testing or post testing. When comparing within groups from prior to post testing, significant differences were found in the 3-minute group biceps skinfold, 3-minute group bench press 1RM, and 5-minute group back squat 1RM. Based on findings from this study, conclusions that can be made are that a 3-minute rest interval might be most effective for increasing bench press 1RM, while a 5-minute rest interval might be most effective for increasing back squat 1RM. These findings should be taken into consideration carefully as there is a very small sample size, and the testing was performed over a much shorter time-period than preferred. Overall, this study is inconclusive and should be reevaluated, improving sample size and longevity to make more definitive conclusions. |
Return to Main Honors Thesis Archive Page
Back