摘要：The purpose of this study was to determine if between-set rest intervals in hypertrophy-type resistance training (HTRE) are more effective when standardized to an individual marker of recovery (heart rate; HR) than when standardized to a pre-determined unit of time (60 sec). Thirty-four recreationally trained college males (22.7 ± 3.5 yrs; 7.1 ± 4.2 yrs continuous RE experience ≥2 d•wk~(-1) ) performed otherwise-identical bench press protocols (60% 1RM, max sets of >8 repetitions to failure) differing only by method used to calculate between-set rest intervals. Subjects completed significantly more (P<0.001, Cohen’s d = .76) repetitions under HR-determined rest conditons (55.1 ± 16.6) and experienced 25.8% faster set-to-set performance decline under time-based rest conditions (P<0.01, Cohen’s d = .50). We concluded individualized rest intervals may be more effective than traditional (time-based) methods when extrapolated over the course of a prudent multi-week training program. While our study is not the first to standardize between-set rest intervals in HTRE to a physiological marker of recovery such as HR, it does appear to be the first to standardize them to values recorded after the first working set in the current exercise session.
