Willardson Jeffrey M, Burkett Lee N
Physical Education Department, Eastern Illinois University, Charleston, Illinois 61920, USA.
J Strength Cond Res. 2006 May;20(2):400-3. doi: 10.1519/R-16314.1.
The purpose of this study was to compare the effect of 3 different rest intervals on the sustainability of squat and bench press repetitions over 5 consecutive sets performed with a 15 repetition maximum (RM)-load. Fifteen college-age men with previous resistance training experience were tested weekly over a period of 3 weeks. During each testing session, 5 consecutive sets of the squat and the bench press were performed with a 30-second, 1-minute, or 2-minute rest interval between sets. For each exercise, significant declines in repetitions occurred between the first and the fifth sets (p = 0.000). For the squat, a significant difference in the ability to sustain repetitions occurred between the 30-second and 2-minute rest condition (p = 0.003). However, differences were not significant between the 30-second and 1-minute rest conditions (p = 0.986) and between the 1-minute and 2-minute rest conditions (p = 0.042). For the bench press, significant differences in the ability to sustain repetitions occurred between the 30-second and 2-minute rest conditions (p = 0.000) and between the 1-minute and 2-minute rest conditions (p = 0.000). However, differences were not significant between the 30-second and 1-minute rest conditions (p = 0.019). For each exercise, the number of repetitions completed on the first set was not sustained over subsequent sets, irrespective of the rest condition. These results suggest that when short rest intervals are used to develop muscular endurance, the intensity should be lowered over subsequent sets to sustain repetitions within the range conducive to this training goal.
本研究的目的是比较3种不同的休息间隔对以15次最大重复量（RM）负荷连续进行5组深蹲和卧推重复次数可持续性的影响。15名有过抗阻训练经验的大学年龄男性在3周的时间里每周接受测试。在每次测试过程中，深蹲和卧推均连续进行5组，组间休息间隔为30秒、1分钟或2分钟。对于每项练习，第一组和第五组之间的重复次数均出现显著下降（p = 0.000）。对于深蹲，在30秒和2分钟休息条件下，重复次数的可持续能力存在显著差异（p = 0.003）。然而，30秒和1分钟休息条件之间（p = 0.986）以及1分钟和2分钟休息条件之间（p = 0.042）的差异不显著。对于卧推，在30秒和2分钟休息条件之间（p = 0.000）以及1分钟和2分钟休息条件之间（p = 0.000），重复次数的可持续能力存在显著差异。然而，30秒和1分钟休息条件之间的差异不显著（p = 0.019）。对于每项练习，无论休息条件如何，第一组完成的重复次数在后续组中均未保持。这些结果表明，当使用短休息间隔来发展肌肉耐力时，在后续组中应降低强度，以在有利于该训练目标的范围内保持重复次数。
