Abstract
We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men. Twenty-seven resistance-trained male volunteers were randomly assigned to either a traditional group (TRAD) that performed a hypertrophy-oriented RT routine with the rest intervals spent passively (n = 13) or to a group that supplemented traditional RT with iso-holds (ISO) for the working muscle group between each set (n = 14). Training for both routines consisted of three weekly sessions performed for 8 weeks. Three sets of 8–12 repetitions were performed per exercise. A 2-min rest interval was afforded between sets; the ISO group performed iso-holds for the first 30 s of each rest interval and then recovered for the final 90 s. Maximal strength was assessed using the one repetition maximum (1RM) tests in the leg press and bench press. Upper-body muscle endurance was assessed by performing the bench press to failure at 50% of 1RM. Muscle thickness (MT) of the elbow flexors, elbow extensors, mid-thigh, and lateral thigh was assessed using B-mode ultrasound. Results indicated a favorable effect of ISO on MT in the mid-thigh. Alternatively, there was a possible detrimental effect for ISO on leg press strength. No other notable differences were seen between conditions. In conclusion, the use of inter-set iso-holds may be a time-efficient strategy to enhance development of the quadriceps femoris; conversely, it may be detrimental to maximizing lower body strength.
Highlights
Resistance training (RT) is a popular mode of physical exercise among both the general population and athletes (American College of Sports Medicine, 2009)
Results for Muscle thickness (MT) showed similar increases for all sites measured except for the mid-thigh, which favored the ISO group. This finding may be explained by the fact that iso-holds for the quadriceps were performed in the seated position with the knees extended—a position similar to the end phase of the leg extension exercise
While the overall statistical analysis showed differences in mid-thigh thickness to be rather modest between conditions, the results strengthened after LOO adjustment for one of two highly influential participants to the extent that the magnitude of effect was similar to that seen with regimented leg extension training in longitudinal research (Ema et al, 2013)
Summary
Resistance training (RT) is a popular mode of physical exercise among both the general population and athletes (American College of Sports Medicine, 2009). The rest interval can be operationally defined as the time taken between sets. Rest intervals are spent passively (i.e., without any additional physical activity) and most of the current recommendations for rest intervals exclusively focus on its optimal duration (American College of Sports Medicine, 2009; Grgic et al, 2018). Mohamad et al (2012) highlighted that in an RT session comprising six to eight exercises performed for three to four sets with a rest interval of 60–90 s, the total amount of time spent in rest is ∼24–40 min per session. Improvements in efficiency can be achieved either by reducing session duration while achieving similar (or better) results or by maintaining session duration while enhancing results
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