Journal of Strength and Conditioning Research, 2007, 21(4), 10321036

2007 National Strength & Conditioning Association

EFFECT

OF TWO DIFFERENT REST PERIOD LENGTHS

ON THE NUMBER OF REPETITIONS PERFORMED
DURING RESISTANCE TRAINING
HUMBERTO MIRANDA,1 STEVEN J. FLECK,2 ROBERTO SIMAO,3 ANA CRISTINA BARRETO,1
ESTELIO H.M. DANTAS,1 AND JEFFERSON NOVAES1,3
Castelo Branco University, Physical Education Post-Graduation Program in Human Science
MotricityPROCIMHLABIMH, Rio de Janeiro, Brazil; 2Sport Science Department, Colorado College,
Colorado Springs, Colorado 80903; 3School of Physical Education and Sports, Rio de Janeiro Federal University,
Rio de Janeiro, Brazil.

ABSTRACT. Miranda, H., S.J. Fleck, R. Simao, A.C. Barreto,

E.H.M. Dantas, and J. Novaes. Effect of two different rest period
lengths on the number of repetitions performed during resistance training. J. Strength Cond. Res. 21(4):10321036. 2007.
The purpose of this study was to compare the effects of 2 different rest period lengths during a resistance training session with
the number of repetitions completed per set of each exercise, the
volume completed over 3 sets of each exercise, and the total volume during a training session. Fourteen experienced, weighttrained men volunteered to participate in the study. All subjects
completed 2 experimental training sessions. Both sessions consisted of 3 sets of 8 repetitions with an 8 repetition maximum
resistance of 6 upper body exercises performed in a set manner
(wide grip lat pull-down, close grip pull-down, machine seated
row, barbell row lying on a bench, dumbbell seated arm curl,
and machine seated arm curl). The 2 experimental sessions differed only in the length of the rest period between sets and exercises: 1 session with a 1-minute and the other with a 3-minute
rest period. For all exercises, results demonstrate a significantly
lower total number of repetitions for all 3 sets of an exercise
when 1-minute rest periods were used (p 0.05). The 3- and
1-minute protocols both resulted in a significant decrease from
set 1 to set 3 in 4 of the 6 exercises (p 0.05), whereas the 1minute protocol also demonstrated a significant decrease from
set 1 to set 2 in 2 of the 6 exercises (p 0.05). The results
indicate that, during a resistance training session composed of
all upper body exercises, 1-minute rest periods result in a decrease in the total number of repetitions performed compared
with 3-minute rest periods between sets and exercises.
KEY WORDS. recovery time, training volume, exercise sequence,
strength

INTRODUCTION
esistance training can increase strength, hypertrophy, muscular power, and muscular endurance. The acute training program variables
of exercise order, rest periods between sets, exercises and sessions, weekly frequency, velocity of movement, training duration and volume, number
of repetitions and sets, load, or intensity can all be manipulated to meet training goals and address individual
differences in training needs and goals (14, 13, 15, 19).
According to Fleck and Kraemer (4), careful manipulation of the length of a rest period is an important factor
when designing a resistance training session. However,
this training variable is frequently ignored when designing a resistance exercise program despite its significant
effect on the metabolic, hormonal, and cardiovascular response to resistance training (1). Previous studies examining rest periods of 15 minutes during a training ses-

sion and between sets of isolated exercises (5, 11, 16, 20)
have shown that the rest period between sets and exercises has a significant effect on the total training volume
completed during a training session and on the volume of
a particular exercise in a session. All of the above-mentioned studies examined the effect of rest period length
on either bench press or squat performance. No study has
examined the effect of rest period length on the number
of repetitions completed in a training session, such as an
upper bodyonly training session. This is potentially an
important factor because total training volume completed
could affect training outcomes such as the increase in
strength over time (1, 17). Decreased training volume in
isolated exercises and in a training session with short rest
periods between sets and exercises might in part be the
result of increased blood lactic acid response (69). Although it is debatable whether intramuscular lactic acid
is or is not directly responsible for force production failure
(10), it is clear that lactic acid accumulation is at least
coincidental with fatigue and that force production decreases.
Because relatively little information is available on
the effect of rest period length on total training volume
or the number of repetitions possible in isolated exercises
and because of a lack of information on the effect of rest
period length on training volume in a training session,
the purpose of this study was to investigate the effect in
trained men of 1- and 3-minute rest periods during a session composed of only upper body exercises. We looked at
several factors, including (a) the number of repetitions
completed during each set of each exercise in a training
session, (b) total volume of each exercise in a session, and
(c) total volume during an entire resistance training session.

METHODS
Experimental Approach to the Problem

To investigate the effect of 2 different rest periods between sets and exercises on total volume (number of repetitions) and fatigue during a resistance training session,
data were assessed on 5 nonconsecutive days. The 8 repetition maximums (8RMs) of all subjects for all exercises
performed were determined on the first day. On days 2
and 3, the 8RMs were retested for all exercises. On days
4 and 5, training sessions with the 2 different rest periods
were performed.
Subjects performed the 2 exercise sessions separated
by 4872 hours in a counterbalanced crossover design.

1032

REST PERIOD LENGTH EFFECTS REPETITION NUMBER 1033

TABLE 1.

Subject characteristics.*

Variables

Age (y)

Height (cm)

BW (kg)

% Fat

RTE (y)

Mean SD

25.07 4.46

175 5.62

77.35 5.27

10.84 2.98

6.34 2.65

* BW body weight; % Fat percent body fat; RTE resistance training experience.

The 2 sessions comprised the same exercises performed

in the same order, but with different rest periods between
sets and exercises. Sequence 1 (SEQ 1) and sequence 3
(SEQ 3) were exactly the same, except 1- and 3-minute
intervals were allowed between sets and exercises, respectively. These 2 rest periods were chosen because previous research indicates that acute physiological responses, including blood lactic acid and hormone, are significantly different between rest periods of 1 and 3 minutes
in length (6, 8). The exercise sequence for both sessions
was lat pull-down with a wide grip (LPD-WG), lat pulldown with a close grip (LPD-CG), machine seated row
(SR-M), barbell row lying on a bench (BR-B), dumbbell
seated arm curl (SAC-DB), and machine seated arm curl
(SAC-M). The performance of SEQ 1 and SEQ 3 was separated by 4872 hours. All exercises in both sequences
were performed for 3 sets to volitional fatigue with the
predetermined 8RM of each subject for each exercise. The
total number of repetitions performed was determined in
each set of each exercise for both sequences.
Subjects

Fourteen men with at least 2 years and a mean of 6.34

years of recreational resistance training experience participated as subjects in the study (Table 1). Before initiation of the research project, subjects performed weight
training with a mean frequency of 4 sessions per week for
approximately 1 hour per session and, predominantly,
12-minute rest periods between sets and exercises. All
subjects answered the Physical Activity Readiness Questionnaire, PAR-Q (18), and signed an informed consent
form before participation in the study according to the
Declaration of Helsinki. The study protocol was approved
by the ethics committee of the Castelo Branco University
(Rio de Janeiro, Brazil).
8 Repetition Maximum Testing

The mass of all weight plates and bars was determined

with a precision scale and was used to calculate the 8RM
of each exercise. The 8RM tests (2) were assessed during
3 nonconsecutive days in the following order: LPD-WG,
LPD-CG, SR-M, BR-B, SAC-DB, SAC-M. All machine exercises were performed on Life Fitness equipment
(Franklin Park, IL). To minimize possible errors in the
8RM tests, the following strategies were adopted: (a) all
subjects received standard instructions on the general
routine of data assessment and the exercise technique of
each exercise before testing, (b) the exercise technique of
subjects during all testing sessions was monitored and
corrected as needed, (c) all subjects received verbal encouragement during testing.
During the 8RM testing, each subject performed a
maximum of three 8RM attempts of each exercise with 5
minutes between attempts. After the 8RM load in a specific exercise was determined, an interval not shorter
than 10 minutes was allowed before the 8RM determination of the next exercise. Standard exercise techniques
were followed for each exercise. No pause was allowed
between the eccentric and concentric phase of a repetition
or between repetitions. For a repetition to be successful,

a complete range of motion as is normally defined for the

exercise had to be completed. Excellent day-to-day 8RM
reliability for each exercise was shown with the use of
this protocol. The 8RM testing on 3 occasions separated
by 48 hours showed intraclass coefficients of LPD-WG
0.94, LPD-CG 0.94, SR-M 0.92, BR-B 0.96, SACDB 0.96, SAC-M 0.94. One-way analysis of variance
tests were performed and did not demonstrate any significant differences (p 0.05) between the 8RMs for any
exercise on the 3 separate testing occasions.
Exercise Sessions

Forty-eight to 72 hours after the third testing of the 8RMs

for each exercise, subjects performed SEQ 1 or SEQ 3 in
a counterbalanced crossover design. Forty-eight to 72
hours after performing the first sequence, the second sequence was performed. Seven subjects performed SEQ 1
first and 7 subjects performed SEQ 3 first. Warm-up before each exercise sequence consisted of 2 sets of 12 repetitions of the first exercise (LPD-WG) of the session at
40% of the 8RM load. A 2-minute rest period was allowed
after the warm-up set before subjects performed the assigned exercise sequence (SEQ 1 or SEQ 3).
During the exercise sessions, subjects were verbally
encouraged to perform all sets to concentric failure, and
the same definitions for a complete range of motion used
during the 8RM testing were used to define completion of
a successful repetition. No attempt was made to control
the velocity with which repetitions were performed. The
total number of repetitions for each set of each exercise
was recorded.
Statistical Analyses

Two-way analysis of variance with repeated measures

were used to test differences between rest intervals and
repetitions per set, followed by a Scheffe post hoc test
where appropriate. The paired Students t-test was used
to compare the total volume of work (total number of repetitions in all sets of all of the exercises) between the 2
exercise sequences. The level of significance was p 0.05.
The software Statistica 6.0 (Statsoft, Tulsa, OK) was used
for all analyses.

RESULTS
The total training volume (total number of repetitions in
all sets of all of the exercises) in SEQ 3 (107.2 3.03
repetitions) was significantly higher than SEQ 1 (78.9
3.28 repetitions). Sequence 1 demonstrated significantly
lower values for the number of repetitions completed in
all 3 sets for all exercises compared with SEQ 3 (Table
2).
When comparing the number of repetitions per set between the sequences, SEQ 1 demonstrated significantly
lower values for all sets compared with SEQ 3, except for
the first set of LPD-WG, the first set of SR-M, and the
second set of SAC-M (Figure 1).
Significant intraset decreases in the number of repetitions per set for the same exercise were demonstrated
(Table 3). In SEQ 1, significant decreases for the LPDWG and the SAC-DB were shown between the first and

1034

MIRANDA, FLECK, SIMAO

ET AL.

TABLE 2. Total of the number of repetitions of each exercise

in SEQ 1 and SEQ 3.*
Exercise

TABLE 3.
SEQ 3.*

Number of repetitions of each set in SEQ 1 and

Repetitions (mean SD)

Repetitions (mean SD)

LPD-WG
SEQ 1
SEQ 3

19.1 2.04
23 0.97

LPD-CG
SEQ 1
SEQ 3

11.2 0.60
17.7 0.70

SR-M
SEQ 1
SEQ 3

14.6 0.50
19 0.06

BR-B
SEQ 1
SEQ 3

10.9 0.15
15.9 0.10

SAC-BD
SEQ 1
SEQ 3

12.6 1.28
17.5 0.85

SAC-M
SEQ 1
SEQ 3

10.5 0.66
14.1 0.62

* LPD-WG lat pull-down with a wide grip; LPD-CG lat

pull-down with a close grip; SR-M machine seated row; BR-B
barbell row lying on a bench; SAC-DB dumbell seated arm
curl; SAC-M machine seated arm curl.
Significant difference between SEQ 1 and SEQ 3.

FIGURE 1. Number of repetitions of each set in both sequences. LPD-WG lat pull-down with a wide grip; LPD-CG lat
pull-down with a close grip; SR-M machine seated row;
BR-B barbell row lying on a bench; SAC-DB dumbbell
seated arm curl; SAC-M machine seated arm curl. * Significant difference between rest periods of 1 (SEQ 1) and 3 (SEQ
3) minutes (p 0.05). 1s, 2s, and 3s first, second, and third
set of each exercise, respectively.

the second sets. In SEQ 1 and SEQ 3, LPD-WG, LPD-CG,

SAC-DB, and SAC-M all showed a significant decrease
from the first to the third sets, whereas in both sequences, only LPD-WG showed a significant decrease from the
second to the third set.

DISCUSSION
The major conclusion of this study for both sequences is
that as the rest interval between sets increases in duration, the total number of repetitions completed also increases. This conclusion is supported by the significantly
greater total number of repetitions performed in an entire
sequence when 3-minute rest intervals (SEQ 3) were observed compared with 1-minute rest intervals (SEQ 1)
and, for all exercises, by the significantly greater total
number of repetitions performed in the 3 sets of an ex-

Exercise

Set 1

Set 2

Set 3

LPD-WG
SEQ 1
SEQ 3

8.50 0.52
8.50 0.65

6.00 1.18
7.90 0.47

4.60 0.75
6.60 0.75

LPD-CG
SEQ 1
SEQ 3

4.30 0.91
6.60 1.28

3.80 0.70
5.90 0.73

3.10 0.47
5.20 0.89

SR-M
SEQ 1
SEQ 3

5.40 1.08
6.30 0.99

4.80 1.23
6.40 1.09

4.40 0.94
6.3 0.91

BR-B
SEQ 1
SEQ 3

3.80 1.05
5.40 0.74

3.60 0.74
5.20 0.89

3.50 0.94
5.30 1.14

SAC-DB
SEQ 1
SEQ 3

5.60 1.09
6.70 0.91

3.90 0.73
5.80 1.10

3.10 0.86
5.00 0.78

SAC-M
SEQ 1
SEQ 3

4.10 1.33
5.40 1.01

3.60 0.74
4.50 0.76

2.80 0.97
4.20 0.70

* LPD-WG lat pull-down with a wide grip; LPD-CG lat

pull-down with a close grip; SR-M machine seated row; BR-B
barbell row lying on a bench; SAC-DB dumbell seated arm
curl; SAC-M machine seated arm curl.
Significant difference between the first and the second set
of an exercise within a sequence.
Significant difference between the first and the third set of
an exercise within a sequence.
Significant difference between the second and the third set
of an exercise within a sequence.

ercise during SEQ 3 compared with SEQ 1. Additionally,

the intraset comparisons demonstrate decreases in training volume in successive sets of the same exercise with
both rest periods, which, however, might be more apparent with 1-minute compared with 3-minute rest intervals.
Collectively, the results indicate that cumulative fatigue
when performing an exercise causes a decrease in training volume during an exercise sequence and in sets of an
exercise, especially with 1-minute compared with 3-minute rest intervals between sets and exercises.
The finding that the rest period length between sets
and exercises affects the total number of repetitions in a
training session, with fewer total repetitions performed
when shorter rest periods are used, is supported by previous studies. Willardson and Burkett (20) evaluated college-aged men with at least 3 years of weight training for
the total number of repetitions completed in 4 sets of 8RM
with rest intervals of 1, 2, and 5 minutes between sets in
the bench press and squat, with a 5-minute rest period
between the 2 exercises. Their results demonstrated significant decreases in the number of repetitions completed
between 1- and 5-minute rest intervals, 2- and 5-minute
rest intervals, but not 1- and 2-minute rest intervals in
the squat. However for the bench press, significant differences were noted between all 3 rest intervals in the
total number of repetitions completed in all 4 sets. In all
comparisons of the bench press showing significant differences, fewer repetitions were completed when shorter
rest intervals were used.
In this study, we showed that rest periods of both 1
(SEQ 1) and 3 (SEQ 3) minutes result in a decrease in

REST PERIOD LENGTH EFFECTS REPETITION NUMBER 1035

the number of repetitions possible to failure in 3 successive sets of the same exercise. The number of repetitions
performed was significantly less in set 3 compared with
set 1 for 4 of the 6 exercises performed in both exercise
sequences, and only 1 of the 6 exercises in both sequences
showed a significant decrease in the number of repetitions from set 2 to 3. Thus, the majority of exercises in
both sequences showed a decrease in the number of repetitions from set 1 to 3, but not from set 2 to 3. Supporting
this conclusion, Simao et al. (19) demonstrated that no
significant differences in the number of repetitions were
apparent between the first and second of 3 successive sets
of an exercise in 2 different sequences composed of the
same exercises, but that significant decreases in the number of repetitions were apparent between the first and
third set, especially in the last exercises in a sequence.
The conclusion of this studythat fewer repetitions
are performed in successive sets of the same exercise regardless of the length of the rest periodis supported by
previous research. Richmond and Godard (16) investigated the number of bench press repetitions completed in 2
sets to concentric failure at 75% of 1RM with 1-, 3-, and
5-minute rest intervals between sets in men with 8 weeks
of weight training. Their results demonstrated significantly fewer repetitions in the second set for all 3 rest
periods tested. A previously discussed study showing a
decrease in the total number of repetitions in 4 sets of the
squat and bench press with a decrease in the length of a
rest period also generally supports (no significant difference for the squat was shown between 1- and 2-minute
rest periods) our studys results concerning a decrease in
the number of repetitions per set regardless of rest period
length in successive sets (20). However, some studies do
not support that the length of a rest period affects the
number of repetitions in successive sets, especially when
the number of repetitions per set is very low. Matuszak
et al. (12) showed that rest periods of 1, 3, or 5 minutes
between two 1RM back squat attempts had no significant
effect on the number of successful second 1RM lifts in
men with a minimum of 2 years of weight training experience.
The results presented here demonstrate that fewer
repetitions are performed in successive sets with a shorter rest period. In our study, this was true in all but 3 of
18 possible comparisons between 1-minute (SEQ 1) and
3-minute (SEQ 3) rest periods for the number of repetitions completed in a set, with no significance between the
first set of the first exercise performed (LPD-WG) in each
sequence. This result would be expected because no exercise preceded the first exercise in the sequence to produce any type of muscular fatigue. Additionally, in our
study, 1-minute rest periods resulted in fewer repetitions
in set 2 compared with set 1 in 2 of the 6 exercises performed (SEQ 1), and no significant differences were demonstrated between sets 2 and 1 for any of the exercises
when 3-minute rest periods were used (SEQ 3), demonstrating a quicker decrease in the number of repetitions
per set with the shorter rest period. The conclusion of this
studythat fewer repetitions are performed in successive
sets with a shorter rest periodis supported by a previously discussed study demonstrating that not only does
the number of repetitions per set decrease, regardless of
the length of a rest period, but that significantly fewer
repetitions are performed with a shorter rest period in all
comparisons between 1, 3, and 5 minutes of rest in the
second of 2 successive sets of the bench press (16). Kraemer (5) also demonstrated that fewer repetitions are per-

formed in successive sets with a shorter rest period. After

evaluating the effects of a 1- and 3-minute rest interval
between 3 sets with 10RM resistance in the bench press
and leg press on different days in 20 Division III football
players with at least 2 years of lifting experience, it was
concluded that a 1-minute interval between sets was not
enough to complete successive sets of 10 repetitions with
10RM resistance. However with 3-minute rest periods, it
was possible to complete successive sets of 10 repetitions
with a 10RM weight.
Although longer rest intervals appear to result in a
higher number of repetitions per set and in an exercise
sequence, we are aware of no study that examined the
effect of the length of the rest period in an exercise sequence or strength training session or a session composed
entirely of only upper body exercises. In this study, 6 upper body exercises were performed in a sequence progressing from multijoint to single-joint exercises. We used
this sequence because it is very common and has been
recommended when attempting to increase both muscular strength and hypertrophy (14). Therefore, our results
should be applicable to an actual exercise sequence or
training session. However, because of the limited data on
the effect of rest period length on training volume during
an exercise sequence or training session, further research
on this subject seems warranted, especially in a sequence
composed entirely of lower body exercises and sequences
composed of both upper and lower body exercises.
The results presented here indicate several conclusions concerning the number of repetitions possible in an
exercise sequence and of successive sets of the same exercise to failure when rest periods between sets and exercises are 1 or 3 minutes in length. The total number of
repetitions to failure decreases with 1-minute compared
with 3-minute rest periods between sets and exercises.
The number of repetitions to failure in successive sets
decreases regardless of the length of the rest period between sets and exercises. The total number of repetitions
in 3 sets to failure is less with shorter rest periods between sets and exercises compared with longer rest periods, and the number of repetitions to failure in successive sets decreases quicker with a shorter rest period.

PRACTICAL APPLICATIONS
In this study, we demonstrated that the rest interval between sets and exercises directly affects total training volume and so could influence strength gains over time (17).
During an exercise sequence, a rest period of 1 minute
results in less total training volume than a rest period of
3 minutes because of a greater decrease in the number of
repetitions to failure in successive sets with 1 minute rest
periods. This decrease in training volume with 1-minute
rest periods is probably related to insufficient time to replenish anaerobic energy sources and neural drive and
higher blood lactate concentrations, all of which result in
fatigue.

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to

Steven

Fleck,

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