scholarly journals Influence of very short rest period lengths on repeated one maximun repetition bench press performance

2018 ◽  
Vol 11 (3) ◽  
Author(s):  
E Scudese ◽  
G Senna ◽  
C Queiroz ◽  
EHM Dantas ◽  
R Simão ◽  
...  
Keyword(s):  
Body Mass ◽  
Perceived Exertion ◽  
Bench Press ◽  
Rest Period ◽  
Relative Strength ◽  
Successful Completion ◽  
Ratings Of Perceived Exertion ◽  
Rest Periods ◽  
Short Rest Period ◽  
Press Performance

Objective: The purpose of this investigation was to compare different rest period lengths between consecutive one maximum repetition bench press attempts on performance and ratings of perceived exertion. Method: Eighteen trained men (27.95 ± 4.25 years; 81.00 ± 9.21 kg; 174.62 ± 3.34 cm; bench press relative strength 1.33 ± 0.11 kg/kg of body mass) participated in three randomly ordered sessions that required two consecutive one maximum repetition bench press attempts with 20, 40, or 60-s rest between attempts. Results: The Cochran Q analysis showed no significant differences in the ability to successfully perform a second one maximum repetition attempt with 20, 40, or 60-s rest between attempts (p = 0.882). Specifically, no significant differences were found in the successful completion of the first and second attempts for the 20-s (p = 0.317), 40-s (p = 0.083), and 60-s (p = 0.157) trials, respectively. Briefly, for both 20 and 60-s rest conditions Δ% = 88.88% of subjects successfully performed the second attempt and, for the 40-s protocol, only Δ% = 83.33% completed. For the pre and post-set ratings of perceived exertion, the shorter rest period (20-s) promoted significantly higher values compared to the longer rest periods (pre-set ratings of perceived exertion, p = 0.04; post-set ratings of perceived exertion, p = 0.023). Conclusions: The results of this study can be applied to recreationally trained individuals with the intent of generating a time-efficient process for conducting a valid and reliable one maximum repetition bench press assessment.

scholarly journals Acute effects of different rest period between sets on neuromuscular bench press performance

2019 ◽  
Vol 18 (2) ◽  
pp. 183-189
Author(s):  
Estêvão Rios Monteiro ◽  
Victor Gonçalves Corrêa Neto ◽  
Jefferson Da Silva Novaes
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Bench Press ◽  
Rest Period ◽  
Rest Interval ◽  
Acute Effects ◽  
Fatigue Index ◽  
Repetition Maximum ◽  
Press Performance ◽  
Rest Intervals

Introduction: Manipulation of resistance training variables allows the maintenance the performance of the proposed exercise. Objetctive: To evaluation the acute effects of different rest intervals on maximum repetition performance, perceived exertion, and fatigue index on bench press. Methods: Following ten-repetition maximum testing and retesting, four experimental sessions involved seven bench press sets to concentric failure with the goal of completing the maximum number of repetitions, which included: 1) one-minute rest interval between sets (P1), 2) two-minute rest interval between sets (P2), three-minute rest interval between sets (P3), and five-minute rest interval between sets (P5). Results: A main result was observed in maximum repetition performance for all sets (p0.001). In the fatigue index, only P3 and P5 showed significant differences compared to all other protocols (p0.001). Besides, the perceived exertion shows a similar trend to fatigue index for longer rest intervals. Conclusion: Reducing the maximum repetition performance in shorter intervals is an important tool for reducing the total workout time.

scholarly journals Effects of Rest Interval Length on Smith Machine Bench Press Performance and Perceived Exertion in Trained Men

2013 ◽  
Vol 117 (3) ◽  
pp. 682-695 ◽  
Author(s):  
Ramires A. Tibana ◽  
Denis C. L. Vieira ◽  
Vitor Tajra ◽  
Martim Bottaro ◽  
Jeffrey M. Willardson ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Bench Press ◽  
Interval Length ◽  
Rest Interval ◽  
Press Performance

The Effect of Self-Paced and Prescribed Interset Rest Strategies on Performance in Strength Training

2019 ◽  
Vol 14 (7) ◽  
pp. 980-986
Author(s):  
Peter Ibbott ◽  
Nick Ball ◽  
Marijke Welvaert ◽  
Kevin G. Thompson
Keyword(s):  
Strength Training ◽  
Perceived Exertion ◽  
Mechanical Performance ◽  
Rest Period ◽  
Rating Of Perceived Exertion ◽  
Subjective Rating ◽  
Male Athletes ◽  
Rest Periods ◽  
Pacing Strategies ◽  
Feasible Alternative

Purpose: To assess pacing strategies using prescribed and self-selected interset rest periods and their influence on performance in strength-trained athletes. Methods: A total of 16 strength-trained male athletes completed 3 randomized heavy strength-training sessions (5 sets and 5 repetitions) with different interset rest periods. The interset rest periods were 3 min (3MIN), 5 min (5MIN), and self-selected (SS). Mechanical (power, velocity, work, and displacement), surface electromyography (sEMG), and subjective (rating of perceived exertion) and readiness-to-lift data were recorded for each set. Results: SS-condition interset rest periods increased from sets 1 to 4 (from 207.52 to 277.71 s; P = .01). No differences in mechanical performance were shown between the different interset rest-period conditions. Power output (210 W; 8.03%) and velocity (0.03 m·s−1; 6.73%) decreased as sets progressed for all conditions (P < .001) from set 1 to set 5. No differences in sEMG activity between conditions were shown; however, vastus medialis sEMG decreased as the sets progressed for each condition (1.75%; P = .005). All conditions showed increases in rating of perceived exertion as sets progressed (set 1 = 6.1, set 5 = 7.9; P < .001). Participants reported greater readiness to lift in the 5MIN condition (7.81) than in the 3MIN (7.09) and SS (7.20) conditions (P < .001). Conclusions: Self-selecting interset rest periods does not significantly change performance compared with 3MIN and 5MIN conditions. Given the opportunity, athletes will vary their interset rest periods to complete multiple sets of heavy strength training. Self-selection of interset rest periods may be a feasible alternative to prescribed interset rest periods.

Effects of Carbohydrate Mouth Rinsing on Upper Body Resistance Exercise Performance

2020 ◽  
Vol 30 (1) ◽  
pp. 42-47
Author(s):  
Ben M. Krings ◽  
Brandon D. Shepherd ◽  
Hunter S. Waldman ◽  
Matthew J. McAllister ◽  
JohnEric W. Smith
Keyword(s):  
Heart Rate ◽  
Resistance Exercise ◽  
Exercise Performance ◽  
Perceived Exertion ◽  
Bench Press ◽  
Upper Body ◽  
Aerobic Performance ◽  
Ratings Of Perceived Exertion ◽  
Mouth Rinsing ◽  
Repetitions To Failure

Carbohydrate mouth rinsing has been shown to enhance aerobic exercise performance, but there is limited research with resistance exercise (RE). Therefore, the purpose of this investigation was to examine the effects of carbohydrate mouth rinsing during a high-volume upper body RE protocol on performance, heart rate responses, ratings of perceived exertion, and felt arousal. Recreationally experienced resistance-trained males (N = 17, age: 21 ± 1 years, height: 177.3 ± 5.2 cm, mass: 83.5 ± 9.3 kg) completed three experimental sessions, with the first serving as familiarization to the RE protocol. During the final two trials, the participants rinsed a 25-ml solution containing either a 6% carbohydrate solution or an artificially flavored placebo in a randomized, counterbalanced, and double-blinded fashion. The participants rinsed a total of nine times immediately before beginning the protocol and 20 s before repetitions to failure with the exercises bench press, bent-over row, incline bench press, close-grip row, hammer curls, skull crushers (all completed at 70% one-repetition maximum), push-ups, and pull-ups. Heart rate, ratings of perceived exertion, and felt arousal were measured at the baseline and immediately after each set of repetitions to failure. There were no differences for the total repetitions completed (carbohydrate = 203 ± 25 repetitions vs. placebo = 201 ± 23 repetitions, p = .46, Cohen’s d = 0.10). No treatment differences were observed for heart rate, ratings of perceived exertion, or felt arousal (p > .05). Although carbohydrate mouth rinsing has been shown to be effective in increasing aerobic performance, the results from this investigation show no benefit in RE performance in resistance-trained males.

scholarly journals The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach

2020 ◽  
Vol 17 (18) ◽  
pp. 6882
Author(s):  
Bruno Ribeiro ◽  
Ana Pereira ◽  
Pedro P. Neves ◽  
António C. Sousa ◽  
Ricardo Ferraz ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Bench Press ◽  
Peak Velocity ◽  
Dynamic Strength ◽  
Training Load ◽  
Ratings Of Perceived Exertion ◽  
Warm Up ◽  
Novel Approach ◽  
Maximal Dynamic Strength

The current study aims to verify the effects of three specific warm-ups on squat and bench press resistance training. Forty resistance-trained males (19–30 years) performed 3 × 6 repetitions with 80% of maximal dynamic strength (designated as training load) after one of the following warm-ups (48 h between): (i) 2 × 6 repetitions with 40% and 80% of the training load (WU), (ii) 6 × 80% of training load (WU80), or (iii) 6 × 40% of the training load (WU40). Mean propulsive velocity (MPV), velocity loss (VL), peak velocity (PV), time to achieve PV, power, work, heart rates, and ratings of perceived exertion were analyzed. In squat exercises, higher MPV were found in WU80 compared with WU40 (2nd set: 0.69 ± 0.09 vs. 0.67 ± 0.06 m.s−1, p = 0.02, ES = 0.80; 3rd set: 0.68 ± 0.09 vs. 0.66 ± 0.07 m.s−1, p = 0.05, ES = 0.51). In bench press exercises, time to PV was lower in WU compared with WU40 (1st set: 574.77 ± 233.46 vs. 694.50 ± 211.71 m.s−1, p < 0.01, ES = 0.69; 2nd set: 533.19 ± 272.22 vs. 662.31 ± 257.51 m.s−1, p = 0.04, ES = 0.43) and total work was higher (4749.90 ± 1312.99 vs. 4631.80 ± 1355.01 j, p = 0.01, ES = 0.54). The results showed that force outputs were mainly optimized by WU80 in squat training and by WU in bench press training. Moreover, warming-up with few repetitions and low loads is not enough to optimize squat and bench press performances.

scholarly journals ELBOW WRAP IMPROVES BENCH PRESS PERFORMANCE IN TRAINED SUBJECTS

2018 ◽  
Vol 24 (4) ◽  
pp. 291-294
Author(s):  
Willy Andrade Gomes ◽  
Enrico Gori Soares ◽  
Josinaldo Jarbas da Silva ◽  
Fábio Sisconeto de Freitas ◽  
Roberto Aparecido Magalhães ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Bench Press ◽  
Descriptive Analysis ◽  
Rating Of Perceived Exertion ◽  
Subjective Perception ◽  
Volume Calculation ◽  
Strength Performance ◽  
Absolute Volume ◽  
Paired Student ◽  
Press Performance

ABSTRACT Introduction: The elastic wrap is widely used by different types of athletes and recreational practitioners of strength training in order to improve weightlifting performance. Objective: The objective was to investigate the acute effects of elbow wrap on strength performance, absolute volume, and rating of perceived exertion/discomfort during the bench press (BP) exercise. Methods: The experimental protocol was divided into three laboratory sessions. At the first session, a bench press familiarization phase was performed with (EW) and without (WEW) elastic elbow wrap. During the second session, the 1RM test was carried out in the bench press exercise under both EW and WEW conditions. At the third session, the repetition maximum (RM) test at 70% of 1RM (EW and WEW) was performed until concentric failure. After each session, subjects were consulted about their rate of perceived exertion (RPE), and discomfort (PSD). A paired student t-test was used to compare the values of 1RM and RMs with and without elastic wraps. Descriptive analysis was used for RPE and PSD. Results: For the 1RM test, there was a significant increase for the EW condition when compared to WEW (p<0.05). In the RMs test and absolute volume calculation, there was a significant increase for the EW condition (p<0.05). RPE did not differ in any of the conditions tested (p>0.05). PSD presented a high degree of discomfort with elastic wraps in all conditions. Conclusion: Elastic elbow wraps increase the load lifted in the 1RM test, and the maximum number of repetitions during the BP exercise, and consequently, the absolute volume. The elastic elbow wrap does not alter the subjective perception of effort, but it increases discomfort during exercise.

Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real?

2021 ◽  
Author(s):  
Tanuj Wadhi ◽  
Christopher Barakat ◽  
Alexandre L. Evangelista ◽  
Jeremy R. Pearson ◽  
Ashmeet S. Anand ◽  
...  
Keyword(s):  
Bench Press ◽  
Rest Period ◽  
Muscle Thickness ◽  
Time Effect ◽  
Repetition Maximum ◽  
Volume Load ◽  
Rest Periods ◽  
Traditional Resistance Training ◽  
Muscular Adaptations ◽  
Repetitions To Failure

AbstractThe study examined the effects of adding a loaded stretch in the inter-set rest period (ISS) compared to traditional resistance training (TR) on muscular adaptations in resistance-trained males. Twenty-six subjects were randomly assigned into two groups (ISS: n=12; TR: n=14) and underwent an 8-week training regimen. Subjects in ISS underwent an additional loaded stretch for 30 s at 15% of their working load from the prior set during the inter-set rest periods. Muscle thickness of the pectoralis major at the belly (BMT) and lateral (LMT) portions, One-repetition maximum (1RM) and repetitions-to-failure (RTF) on the bench press exercise were measured at baseline and post 8 weeks of training. Additionally, volume load and perceptual parameters for exertion and recovery were measured. Both groups had similar total volume load and average perceptual parameters (p>0.05). There was a main time effect (p<0.01) for all but one dependent variable indicating that both groups responded similarly across time [(∆BMT: ISS=2.7±1.7 mm; TR = 3.0±2.2 mm), (∆LMT: ISS=3.2±1.6 mm; TR=2.8±1.7 mm, (∆1RM: ISS=6.6±3.8 kg; TR=7.5±5.7 kg). Repetitions-to-failure did not change in either group (∆RTF: ISS=0.0±2.1 repetitions; TR=0.0±2.3 repetitions, p>0.05). Our results suggest that addition of a loaded ISS does not affect muscular adaptations either positively or negatively in resistance-trained males.

Specific warm-up enhances movement velocity during bench press and squat resistance training

2021 ◽  
Keyword(s):  
Resistance Training ◽  
Perceived Exertion ◽  
Bench Press ◽  
Peak Velocity ◽  
Random Order ◽  
Training Load ◽  
Training Methods ◽  
Ratings Of Perceived Exertion ◽  
Movement Velocity ◽  
Warm Up

Background and objective: The purpose of this study was to investigate the effect of specific warm-up on squat and bench press resistance training. Methods: Thirty-four resistance-trained males (23.53 ± 2.35 years) participated in the current study. Among these, 12 were evaluated in the squat and 22 in the bench press. After determining the maximal strength load (1RM), each participant performed a training set (3 × 6 repetitions) with 80%1RM (training load) after completing a specific warm-up and without warming up, in random order. The warm-up comprised 2 × 6 repetitions with 40% and 80% of the training load, respectively. Mean propulsive velocity, velocity loss, peak velocity, mechanical power, work, heart rate and ratings of perceived exertion were assessed. Results: The results showed that after the warm-up, the participants were able to perform the squat and bench press at a higher mean propulsive velocity in the first set (squat: 0.68 ± 0.05 vs. 0.64 ± 0.06 m·s−1, p = 0.009, ES = 0.91; bench press: 0.52 ± 0.06 vs. 0.47 ± 0.08 m·s−1, p = 0.02, ES = 0.56). The warm-up positively influenced the peak velocity (1.32 ± 0.12 vs. 1.20 ± 0.11 m·s−1, p = 0.001, ES = 1.23) and the time to reach peak velocity (593.75 ± 117.01 vs. 653.58 ± 156.53 ms, p = 0.009, ES = 0.91) during the squat set. Conclusion: The specific warm-up seems to enhance neuromuscular actions that enable a higher movement velocity during the first training repetitions and to allow greater peak velocities in less time.

scholarly journals Exercise Intensity and Validity of the Ratings of Perceived Exertion (Borg and OMNI Scales) in an Indoor Cycling Session

2013 ◽  
Vol 39 (1) ◽  
pp. 93-101 ◽  
Author(s):  
José M. Muyor
Keyword(s):  
Heart Rate ◽  
Body Mass ◽  
Exercise Intensity ◽  
High Intensity ◽  
Perceived Exertion ◽  
Body Height ◽  
Total Duration ◽  
Rating Of Perceived Exertion ◽  
Heart Rate Reserve ◽  
Ratings Of Perceived Exertion

Abstract The purpose of the study was: 1) to determine the intensity of an indoor cycling session; 2) to know the correlation between the rating of perceived exertion (RPE) scales (Borg and OMNI) and % heart rate reserve (%HRR) with categories; and 3) to evaluate the validity of RPE scales (Borg and OMNI) with respect to the heart rate (HR) and %HRR. A total of fifty-three subjects, 25 males and 28 females (ages: 28.79 ± 6.04 years; body height: 1.71 ± 0.09 m; body mass: 69.59 ± 13.69 kg) were recruited from a private fitness club. All subjects performed the same predesigned indoor cycling session with a total duration of 50 minutes. During the experimental trial, the HR was recorded every 5 s. The Borg 6-20 RPE and OMNI 0-10 scales were used to assess perceived exertion in each phase. The average HR in the cardiovascular phase was 152.24 ± 14.11 b•min-1, the %HRR was 80.62 ± 7.10; and the overall RPE (Borg and OMNI scales) was 14.94 ± 1.11 and 7.18 ± 0.79 points, respectively. The correlation between an average HR and %HRR with Borg and OMNI scales was lower than r = 0.4 (p < 0.05). The correlation value between the Borg and the OMNI RPE scales was r = 0.82 (p < 0.001). It can be concluded that indoor cycling elicits effort of high intensity which could be inappropriate for some participants. The Borg and OMNI scales showed a low validity to quantify the intensity performed in indoor cycling sessions. It indicates the necessity to control the intensity of effort with other instruments to improve efficacy and decrease the risk of overload in this activity.

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