Inter-Set Rest Periods and Performance Optimization in Near-Maximum Training Zones for Trained Women: Implications for Performance in Leg Extension and Leg Press Exercises
Gilmar Weber Senna
Sports and Exercise Science Laboratory (LaCEE), Catholic University of Petrópolis, Rio de Janeiro, Brazil and Biosciences and Human Movement Laboratory (LABIMH), Federal University of State of Rio de Janeiro (UNIRIO), Rio de Janeiro, Brazil.
João Rafael Valentim-Silva *
University of Vassouras, Saquarema, Rio de Janeiro, Federal University of State of Rio de Janeiro (UNIRIO), Rio de Janeiro, Brazil, Federal University of Santa Catarina, Florianópolis, Santa Catarina, Brazil and Education and Technology College of Amazon, Abaetetuba, Pará, Brazil.
Estélio Henrique Martin Dantas
Doctor’s Degree Program in Nursing and Biosciences - PPgEnfBio, Federal University of the State of Rio de Janeiro - UNIRIO, Rio de Janeiro, Brazil and Master and Doctor’s Degree Program in Health and Environment - PSA, Tiradentes University - UNIT, Aracaju, Brazil.
Michelle Soraia Dionísio Espinola
Pos-Graduation Program in HIV/AIDS and Viral Hepatitis, Federal Univrsity of State of Rio de Janeiro, Rio de Janeiro, Brazil.
Estevão Scudese
Sports and Exercise Science Laboratory (LaCEE), Catholic University of Petrópolis, Rio de Janeiro, Brazil and Biosciences and Human Movement Laboratory (LABIMH), Federal University of State of Rio de Janeiro (UNIRIO), Rio de Janeiro, Brazil.
Cristiano Queiroz De Oliveira
Sports and Exercise Science Laboratory (LaCEE), Catholic University of Petrópolis, Rio de Janeiro, Brazil and Biosciences and Human Movement Laboratory (LABIMH), Federal University of State of Rio de Janeiro (UNIRIO), Rio de Janeiro, Brazil.
Jeffrey Willardson
Health and Human Performance Department, Montana State University Billings, Billings MT, USA.
Fabio Nascimento Da Silva
Stricto Sensu Post-Graduate Program in Rehabilitation Sciences of Anhanguera Pitágoras Unopar University, Londrina, Brazil.
Humberto Miranda
Strength Training Postgraduation Program (Lato-Sensu), and School of Physical Education and Sports, Rio de Janeiro Federal University, Rio de Janeiro, Brazil.
*Author to whom correspondence should be addressed.
Abstract
Aims: To investigate the acute effects of resistance exercise (RE) inter-set rest intervals on the repetition performance and perceived exertion in multi- and single-joint exercises with near-maximal loads in women.
Study Design: A quasi-experimental controlled trial.
Place and Duration of Study: The recruiting was performed in Petropolis city, and the conduction occurred between December of 2023 and February of 2024.
Methodology: Fifteen trained women performed eight sessions (2 exercises, 4 inter-set rest periods); each consisting of 5 sets with a 3-RM load for each exercise. The exercises tested were leg extension (LE) for the single-joint exercise and the leg press (LP) for the multi-joint exercise with 1-, 2-, 3- and 5-minute conditions.
Results: The total number of repetitions in LP was significantly higher for the 3- (14.63±0.67 reps; p= 0.0002) and 5-minute conditions (14.90±0.32 reps; p= 0.0001) vs. the 1-minute condition (12.90±0.83 reps); and, similarly, the 3- (p= 0.0014) and 5-minute conditions (p= 0.0002) vs the 2-minute condition (13.54±1.13 reps), however, to 1- and 2-minute rest conditions no significant differences were found. For the LE, a significantly higher total number of repetitions was completed for 3- (14.91±0.30 reps; p= 0.0004) and 5-minute conditions (14.90±0.31 reps; p= 0.0005) vs. the 1-minute condition (13.18±1.72 reps).
Conclusions: Both exercises showed decreasing repetition performance with all rest protocols over the last three sets. Regardless of exercise type, 1- and 2-minute rests led to higher perceived exertion. To enhance repetition consistency in women, prioritize longer rests (3 and 5 minutes) for multi-joint exercises like LP, and 2 minutes for single-joint exercises like LE which provides valuable insights into the maximum training load capacity for trained women, offering a foundation for future practical recommendations.
Keywords: Weightlifting, muscular strength, physical fitness, health promotion