45 sec rust tussen sets te kort voor massa ?

[mascotte]

Je laat je rust mbt anaerobe training dus afhangen van een aerobe factor?

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Ja en neen .


abstract
The effects of 3 different rest intervals on resistance training performance were examined. Fifteen resistance trained men completed 4 testing sessions. Session 1 was used to establish a 10 repetition maximum (RM). During the next 3 sessions the subjects performed 4 sets of squats to voluntary exhaustion with 85% of their 10-RM. Recovery time among sets was randomly assigned from: achieving a postexercise heart rate of 60% age-predicted maximum (Post-HR); a timed 3-min interval (3-min); and a 1:3 work:rest ratio (1:3 W/R). No significant differences were observed in repetitions to exhaustion, blood lactate concentrations, or RPE among the 3 recovery conditions. Post-HR, 3-min, and 1:3 W/R recovery conditions were equally effective methods of recovery during the 4 sets of parallel squats to exhaustion.

(C) 1997 National Strength and Conditioning Association.


persoonlijk rust ik zelf tussen de 15sec==>myo reps en de 3min max afhankelijk van de oefening die ik doe .

bij een squat moet ik meer op 'adem' komen dan bij bv een pulldown . maar dat zal ook wel te maken hebben met mijn endurance

 

[3XL]

The Effect of Rest Interval Length on Bench Press Performance With Heavy vs. Light Loads Jeffrey M. Willardson

Physical Education Department, Eastern Illinois University, Charleston, Illinois 61920; Lee N. Burkett

Department of Exercise and Wellness, Arizona State University East, Mesa, Arizona 85212

ABSTRACT
Willardson, J.M., and L.N. Burkett. The effect of rest interval length on bench press performance with heavy vs. light loads. J. Strength Cond. Res. 20(2):396–399. 2006.—The purpose of the current study was to compare the effect of 3 different rest intervals on multiple sets of the bench press exercise performed with heavy vs. light loads.

Sixteen resistance-trained men performed 2 testing sessions each week for 3 weeks. During the first testing session each week, 5 consecutive sets of the bench press were performed with 80% of 1 repetition maximum (1RM) and with a 1-, 2-, or 3-minute rest interval between sets. During the second testing session each week the same procedures were repeated with 50% of 1RM.

The total repetitions completed and the sustainability of repetitions were compared between rest conditions and between loads. For each load, resting 3 minutes between sets resulted in significantly greater total repetitions vs. resting 2 minutes (p = 0.000) or 1 minute (p = 0.000) between sets. However, the sustainability of repetitions was not significantly different between loads (p = 0.849).

These results can be applied to weekly bench press workouts that undulate between heavy (i.e., 80% 1RM) and light (i.e., 50% 1RM) intensities. When the training goal is maximal strength development, 3 minutes of rest should be taken between sets to avoid significant declines in repetitions. The ability to sustain repetitions while keeping the intensity constant may result in a higher training volume and consequently greater gains in muscular strength

Vooral dat laatste vind ik belangrijk omdat rechtstreeks gekoppeld is aan massa (meer reps met je target gewichtspercentage = meer massa)


The Effect Of Rest Interval Length On Acute Performance Of The Bench Press Exercise In Resistance-Trained Men: 981 Board #203 10:30 AM - 12:00 PM

Ratamess, Nicholas A.; Falvo, Michael J.; Mangine, Gerald T.; Hoffman, Jay R. FACSM; Kang, Jie FACSM; Faigenbaum, Avery D. FACSM
The College of New Jersey, Ewing, NJ

PURPOSE
To examine the effects of different rest interval lengths on acute performance of the bench press exercise in resistance-trained men.

METHODS
Eight resistance-trained men [6.6 * 3.3 years of experience; age = 21.4 * 2.4 years; one-repetition maximum (1RM) bench press = 126.7 * 31.4 kg] performed 5 protocols each consisting of 5 sets of the bench press with 75% of 1RM for 10 repetitions using different rest intervals (30 sec, 1, 2, 3, and 5 min) in a randomized order.

RESULTS Significant main effects and interactions were observed for the resistance used and the total mass lifted (number of repetitions performed without assistance × the resistance). When 30-sec and 1-min rest intervals were used, significant reductions in the resistance and total mass lifted were observed with each subsequent set performed (set 5 <set 4 <set 3 <set 2 <set 1). Overall, lifting performance was reduced by 22-43% following the 3rd set and 51-55% following the 5th set compared to set 1 when a 30-sec rest interval was used; and by 15-37% following the 3rd set and 38-43% following the 5th set when a 1-min rest interval was used. When a 2-min rest interval was used, performance was maintained during the first two sets but was significantly reduced during sets 3 through 5 (compared to set 1). Overall, there was an 8-23% reduction following the 3rd set and a 25-29% reduction following the 5th set. When a 3-min rest interval was used, no significant difference in the resistance used was observed. However, there was a significant reduction observed in the total mass lifted where sets 4 and 5 were significantly lower than sets 1 through 3 (∼21%). No significant differences were observed in the resistance or total mass lifted when a 5-min rest interval was used.

CONCLUSIONS
These results indicated a continuum of acute alterations where: 1) the largest reductions were observed with very short rest intervals, 2) performance was maintained during the first 2-3 sets when 3 min of rest was used but was reduced during sets 4 and 5, and 3) performance was maintained throughout when a 5-min rest interval was used. These data demonstrate the impact rest interval length has on acute bench press performance and may be useful to the practitioner who designs weight training programs targeting specfic areas of fitness.


The effect of rest interval length on metabolic responses to the bench press exercise.

[My paper] Nicholas Ratamess, Michael Falvo, Gerald Mangine, Jay Hoffman, Avery Faigenbaum, Jie Kang
Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ, 08628, USA, ratamess@tcnj.edu.

The purpose of this study was to examine the effects of different rest interval (RI) lengths on metabolic responses to the bench press.

Eight resistance-trained men performed 10 randomized protocols [five sets of bench press with 75 or 85% of 1RM for ten (10REP) and five repetitions (5REP), respectively, using different RI (30 s, 1, 2, 3, 5 min)].
Oxygen consumption (VO(2)) was measured during exercise and for 30 min post exercise.

For 30-s and 1-min RI: reductions (15-55%) in resistance and volume were observed (set 5 < 4 < 3 < 2 < 1). For 2-min RI: performance was maintained during the first two sets but was reduced by 8-29% during sets 3-5. For 3-min RI: a reduction was observed in volume where sets 4 and 5 were lower than sets 1-3 ( approximately 21%). For 5-min RI: only a reduction in set 5 was observed. Mean VO(2) and ventilation (V (E)) were progressively higher as RI length was shortened. VO(2) area under the curve indicated 10REP > 5REP for all RI except 1-min. Respiratory exchange ratio (RER) was elevated similarly for each protocol. Post exercise, VO(2), V (E), and RER were elevated through 30 min.

No differences between RI were observed following 10REP; however, VO(2) after 30-s was higher than 2-, 3-, and 5-min and 1-min was higher than 5-min during 5REP.

Fatigue rate was correlated (r = 0.30-0.49) to all metabolic variables. A continuum of performance reductions and metabolic responses were observed.

The largest reductions in performance occurred with very short RI (<1 min), and performance was maintained during the first 3-4 sets when 3- and 5-min RI were used.

 

[mascotte]

Dank voor het artikel

 

[Big-T]

Het lijkt toch vooral over kracht te gaan, er staat niet letterlijk of daar ook meer spiermassa aan verbonden is.

 

[Lightbomba]

Ligt echt totaal aan de spiergroepen, oefeningen. Bij squats zul je aan 45 seconden te weinig hebben, dan ben je waarschijnlijk nog niet eens op adem, terwijl je een oefening als lateral raises weer gauw opnieuw kan pakken.

 

[3XL]

Het lijkt toch vooral over kracht te gaan, er staat niet letterlijk of daar ook meer spiermassa aan verbonden is.

Klik om te verkleinen...

Meer reps kunen maken met een zwaarder gewicht is wel gekoppeld aan extra massa

 

[gohardandenjoy]

Bedankt allemaal! Vanaf eergister de rustpauzes ruim een minuut gemaakt. Het voelde was gecontrolleerder, De training duurt alleen wel weer wat langer

 

[Big-T]

Meer reps kunen maken met een zwaarder gewicht is wel gekoppeld aan extra massa

Klik om te verkleinen...

Moet zeggen dat ik me ook beter voel bij 2-3 minuten dan 30-60sec zeker bij de zware oefeningen is dit gewoon nodig. Moeilijk te zeggen vanuit ervaring of kortere/langere rust beter is voor spiergroei. Denk dat het ergens in het midden ligt, als ik te lang rust heb ik de indruk dat de intensiteit van de workout verdwijnt.

 

[s0s]

Ik pak meestal 4 minuten rust, dat heb je nodig om je fosfaatpoule vrijwel volledig te laten herstellen en je dus maximaal kan gaan in je volgende set.

 

[Harold1972]

Daarom doe ik push en pull oefeningen om-en-om op mijn upper body dagen. Ik kan er dan een repje meer uitpersen gedurende de laatste set van elke volgende oefening, afgaande op wat experimenten.

 

[rok]

1-1.5 min grote spiergroepen wat langer miss

 

[mascotte]

5min rust vind ik ook erg lang , dan verlies je toch interesse mbt de oefening

 

[Anoniem8600]

Daarom doe ik push en pull oefeningen om-en-om op mijn upper body dagen. Ik kan er dan een repje meer uitpersen gedurende de laatste set van elke volgende oefening, afgaande op wat experimenten.

Klik om te verkleinen...

Dit doe ik ook regelmatig, maar dan meer op de bij-oefeningen. Met zware setjes vind ik het weer zonde om tussendoor iets anders te doen (roeien tussen bench door bijv) omdat het toch energie vreet. Iets overlap blijf je altijd houden.. Liever dan iets langer bezig zijn.

 

[Harold1972]

Dit doe ik ook regelmatig, maar dan meer op de bij-oefeningen. Met zware setjes vind ik het weer zonde om tussendoor iets anders te doen (roeien tussen bench door bijv) omdat het toch energie vreet. Iets overlap blijf je altijd houden.. Liever dan iets langer bezig zijn.

Klik om te verkleinen...

Volgens mij doel je op 'staggeren'. Dat doe ik alleen bij Leg-extensions en Leg-curls tijdens mijn LB training.

Waar ik op doelde is dat ik eerst alle setjes van een push oefening doe. Vervolgens ga ik een pull oefening doen. Als die volledig is afgerond doe ik weer een push oefening.

 

[Anoniem8600]

Volgens mij doel je op 'staggeren'. Dat doe ik alleen bij Leg-extensions en Leg-curls tijdens mijn LB training.

Waar ik op doelde is dat ik eerst alle setjes van een push oefening doe. Vervolgens ga ik een pull oefening doen. Als die volledig is afgerond doe ik weer een push oefening.

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Ja daar doelde ik op. Zoals jij het nu omschrijft doe ik eigenlijk altijd. Een beetje hetzelfde met de bij-oefeningen ook.

 

[KoekieMonster]

Vooral persoonlijk en ligt ook aan het aantal mitochondria in je spiercellen en het aantal nucleotiden dat je van nature hebt en hebt ontwikkeld middels sport.
Als je wat kapot wilt gaan, bijvoorbeeld aan het einde van een training, door wat supersets te doen. Of simpelweg 50 squats in zo min mogelijk tijd dan zou ik inderdaad 30-45 sec rusten. Lekker cardio + massa tegelijk