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AND
SAEED S. BOROUJERDI1
Department of Physical Education and Sport Science, University of Kurdistan, Sanandaj, Iran; 2Department of Physical
Education and Sport Science, Islamic Azad University Branch of Mahabad, Mahabad, Iran; and 3Department of Physical
Education and Sport Science, Islamic Azad University Branch of Marivan, Marivan, Iran
ABSTRACT
Rahimi, R, Qaderi, M, Faraji, H, and Boroujerdi, SS. Effects of
very short rest periods on hormonal responses to resistance
exercise in men. J Strength Cond Res 24(7): 18511859,
2010The effect of 3 different rest periods on the acute
hormonal responses to resistance exercise (RE) was examined
in 10 experienced resistance trained men (age: 20.37 6 2.24
years, weight: 65.5 6 26.70 kg). On 3 separate sessions of an
RE protocol, subjects were assigned in a random order a rest
interval of 60 seconds (P60), 90 seconds (P90), or 120
seconds (P120) between sets. The RE session consisted of
4 sets of squat and bench press to failure using 85% of
1 repetition maximum. Blood draws occurred at pre-exercise
(T0), immediately post (T1), and 30 minutes post (T30) exercise
for measurement of serum growth hormone (GH), testosterone
(TS), and blood-lactate concentrations. Serum GH concentrations were significantly higher at T1 in P60 (64%) compared
with P120. Also, serum TS concentrations were significantly
higher at T1 in P120 (65%) and P90 (76%) compared to P60
(p # 0.05). Blood-lactate concentrations significantly increased
at T1 for 3 protocols, but no significant protocols differences
were observed. Although, training volume by using P90 and
P120 was greater than that of P60, statistically a significant
difference in training volume was not observed. The results of
the present study support rest period in RE sets as an important
variable to increase the anabolic hormone concentrations, and it
should be mentioned that short rest intervals elevated greater
increase in GH concentration compared with 120-second rest.
INTRODUCTION
esistance exercise (RE) stimulates the release of
different anabolic hormones, especially growth
hormone (GH) and testosterone (TS) (2,5,28,38).
The anabolic hormones invoke the muscle protein synthesis (6,19). Therefore, RE reinforces the access to
muscle strength and hypertrophy (18). Because of important
functions of anabolic hormones, there have been studied
different approaches to increase the interaction between
sport activities and endocrine glands. Resistance exercise
induced elevations in the GH and TS concentrations have
been shown to be influenced by RE variables, originally
defined by Kraemer (23), including the number of training
sets (15), number of repetitions (5), training intensity (32),
training volume (15,42), and rest between sets (4,5,28).
Among these variables, rest between sets in resistance
training has a special importance that is defined as the time
period between the end of a training set and commencement
of the next set so that body condition of the individual
approached the physiological stance before the activity. The
amount of rest between sets affects the metabolism (30),
cardiovascular function (11), hormonal response (4,5,28), and
also the number of repetition in subsequent sets (35,40,47).
Short rest periods are typically recommended for RE
programs designed to maximize muscle hypertrophy because
short rest periods augment the GH response when compared
with long rest periods (4,27,28,42). In addition, previous
research studies have shown that 1-minute rest between the
sets increased GH concentration compared to 3-minute rest
in young men (28) and women (26). Boroujerdi and Rahimi
(4) have observed a 15% significant increase in serum GH
concentration in RT with 10 repetition maximum (10RM)
with 1-minute rest between sets compared with 3-minute
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Figure 3. Total training volume (sets 3 repetitions 3 load) (mean 6 SD) during 3 resistance exercise protocols in
bench press and squat exercises.
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Figure 4. Blood-lactate levels (mean 6 SD) during pre-exercise (T0), immediately post (T1) exercise with the 60second (P60), 90-second (P90), and 120-second (P120) protocols. *p # 0.05 (between T0 and T1).
RESULTS
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PRACTICAL APPLICATIONS
In this study, we demonstrated that the rest interval
between sets affects GH and TS responses and so could
influence hypertrophy gains over time. During an RE
session, a rest period of 60 seconds results in greater serum
GH levels and less total training volume than a rest period of
VOLUME 24 | NUMBER 7 | JULY 2010 |
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ACKNOWLEDGMENTS
The authors are grateful to the subjects who participated in
this study. The authors also would like to acknowledge
Dr. D. Sheikholeslami Vatani for feedback on a related
proposal of the study. They also thank Dr. F. Jian at the
Laboratory of Endocrinology for technical assistance with the
immunoassay procedures. Funding was provided by Azad
University Branch of Mahabad, Vice Chancellor for Research.
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