Institute of Research and Development, Vale do Paraíba University, São José dos Campos, São Paulo, Brazil.
J Strength Cond Res. 2010 Jun;24(6):1573-7. doi: 10.1519/JSC.0b013e3181d8ea61.
The purpose of this study was to compare repetition performance when resting 1 minute vs. 3 minutes between sets and exercises for an upper-body workout performed in 2 different sequences. Sixteen recreationally trained men completed 4 experimental resistance exercise sessions. All sessions consisted of 3 sets with an 8-repetition maximum load for 6 upper-body exercises. Two different exercise sequences (i.e., A or B) were performed with either 1- or 3-minute rest between sets and exercises, respectively. For sequence A1 (SEQA1) and sequence A3 (SEQA3), resistance exercises were performed in the following order: lat pull-down with a wide grip (LPD-WG), lat pull-down with a close grip (LPD-CG), machine seated row (SR-M), barbell row lying on a bench (BR-B), dumbbell seated arm curl (SAC-DB), and machine seated arm curl (SAC-M). Conversely, for sequence B1 (SEQB1) and sequence B3 (SEQB3), the exercises were performed in the opposite order. The results demonstrated that the effect of exercise order was stronger than the effect of rest interval length for LPD-WG (SEQA3>SEQA1>SEQB3>SEQB1) and SAC-M (SEQB3>SEQB1>SEQA3>SEQA1), whereas the effect of rest interval length was stronger than the effect of exercise order for LPD-CG, SR-M, SAC-DB (SEQA3=SEQB3>SEQA1=SEQB1), and BR-B (SEQB3>SEQA3=SEQB1>SEQA1). These results suggest that upper-body exercises involving similar muscle groups and neural recruitment patterns are negatively affected in terms of repetition performance when performed at the end vs. the beginning of a session, and the reduction in repetition performance is greater when using 1-minute vs. 3-minute rest interval between sets.
本研究的目的是比较在两种不同的上半身锻炼顺序中，每组之间休息 1 分钟与 3 分钟时的重复性能。16 名有经验的男性完成了 4 次实验性阻力运动训练。所有训练都包含 3 组，每组重复 8 次最大负荷，共 6 项上半身运动。分别采用 1 分钟或 3 分钟的组间休息时间，进行两种不同的运动顺序（即 A 或 B）。对于顺序 A1（SEQA1）和顺序 A3（SEQA3），阻力训练按以下顺序进行：宽握高位下拉（LPD-WG）、窄握高位下拉（LPD-CG）、坐姿划船机（SR-M）、仰卧哑铃划船（BR-B）、哑铃坐姿臂弯举（SAC-DB）和坐姿器械臂弯举（SAC-M）。相反，对于顺序 B1（SEQB1）和顺序 B3（SEQB3），运动则以相反的顺序进行。结果表明，对于 LPD-WG（SEQA3>SEQA1>SEQB3>SEQB1）和 SAC-M（SEQB3>SEQB1>SEQA3>SEQA1），运动顺序的影响大于休息间隔时间的影响，而对于 LPD-CG、SR-M、SAC-DB（SEQA3=SEQB3>SEQA1=SEQB1）和 BR-B（SEQB3>SEQA3=SEQB1>SEQA1），休息间隔时间的影响大于运动顺序的影响。这些结果表明，当在上半身训练中涉及相似的肌肉群和神经募集模式时，在训练结束时进行运动比在开始时进行时，重复性能会受到负面影响，而且使用 1 分钟休息时间比 3 分钟休息时间时，重复性能的下降幅度更大。
