Effect of Interrepetition Rest Intervals on Weight Training Repetition Power Output

Abstract

The purpose of this study was to determine the change in weight training repetition power output as a consequence of interrepetition rest intervals. Twenty-six elite junior male basketball and soccer players performed bench presses using a 6 repetition maximum (6RM) load. The power output for each repetition was recorded using a linear encoder sampling each 10 ms (100 Hz). Subjects were assigned to 1 of 3 intervention groups, differentiated by the arrangement of rest intervals within the 6 repetitions: 6 x 1 repetition with 20-second rest periods between each repetition (Singles); 3 x 2 repetitions with 50 seconds between each pair of repetitions (Doubles); or 2 x 3 repetitions with 100 seconds of rest between each 3 repetitions (Triples). A timer was used to ensure that the rest interval and duration to complete all interrepetition interventions was equated across groups (118 seconds). Significantly (p < 0.05) greater repetition power outputs (25-49%) were observed in the later repetitions (4-6) of the Singles, Doubles, and Triples loading schemes. Significantly greater total power output (21.6-25.1%) was observed for all interrepetition rest interventions when compared to traditional continuous 6RM total power output. No significant between-group differences were found (p = 0.96). We conclude that utilizing interrepetition rest intervals enables greater repetition and total power output in comparison to traditional loading parameters.

Effect of inter-repetition rest on ratings of perceived exertion during multiple sets of the power clean

“…Although neither study analyzed RPE during their investigation, it can be speculated that IRR may manifest changes to RPE due to attenuation of fatigue. If fatigue decreases power output and is an unwanted byproduct during power training, based on the previous findings (Singh et al 2007;Haff et al 2003;Lawton et al 2006), IRR may be a rational methodology to attenuate increases in RPE when training for power. Interestingly, the effects of IRR on RPE are still unknown, but there seems to be an association between RPE, fatigue, and power output.…”

“…This method of training employs taking brief periods of rest (15-45 s) between repetitions (Haff et al 2003;Lawton et al 2006), and two studies have examined their effect on resistance training performance. Haff et al (2003) and Lawton et al (2006) demonstrated IRR to attenuate fatigue, which allowed for the maintenance of power, velocity, and displacement during a single set exercise protocol. Although neither study analyzed RPE during their investigation, it can be speculated that IRR may manifest changes to RPE due to attenuation of fatigue.…”

Acute response to cluster sets in trained and untrained men

“…Performing repetitions in a continuous fashion in accordance with traditional set (TRD) configurations results in a decrease in force (Hardee et al 2012b), velocity (Hardee et al 2012b;Izquierdo et al 2005), and power (Hardee et al 2012b;Lawton et al 2006) over a set. In many sports and activities of daily living, the ability to generate power is necessary making this type of training counterintuitive to the principle of specificity.…”

“…Thus, while the beneficial effects of CLU in the acute setting using both Olympic and traditional exercises (squat and bench press) are unequivocal, as evidenced by studies reporting greater force (Hardee et al 2012b), velocity (Hardee et al 2012b;Izquierdo et al 2005), and power (Hardee et al 2012b;Lawton et al 2006), limited investigations have shown beneficial effects on long-term gains following CLU training when compared with TRD. Favorable effects of CLU on muscular power have been reported when participants incorporated CLU in training at or near the optimal load (the load at which the greatest power output is observed) (Kawamori and Haff 2004) for mechanical power output in the respective exercise (Izquierdo et al 2006;Oliver et al 2013;Zarezadeh-Mehrizi et al 2013), while TRD elicited similar power gains (Lawton et al 2004) when training above the optimal load.…”

Acute effects of a cluster-set protocol on hormonal, metabolic and performance measures in resistance-trained males

“…In rest-pause or CS protocols, the configuration of the set is manipulated into blocks or clusters of reps with a short inter-cluster rest of 10Á30 seconds (Haff et al, 2003;Lawton, Cronin, & Lindsell, 2006). Implementing intercluster rest periods may improve the force and velocity produced during each rep by providing time for partial regeneration of phosphocreatine stores (PCr), thus stimulating gains in strength and power (Iglesias-Soler et al, 2012;Sahlin & Ren, 1989;Willardson, 2008).…”