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Resting Between Sets Effects Protein Synthesis By 152%

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  • Resting Between Sets Effects Protein Synthesis By 152%

    Short rest between sets of moderate-intensity, high volume resistance training blunts the acute muscle anabolic response compared with a longer rest period.

    What's surprising is the extent to which Post-exercise protein synthesis is effected.

    The researchers measured in young male subjects who habitually performed lower-limb resistance training at least once per week for 1 year prior to study enrollment and were deemed ‘recreationally trained’, when they had them do the same leg workout.

    4 sets of leg press and 4 sets of knee extension exercise at 75% of 1RM performed w/ a lifting-lowering cadence of ~1 sec in both concentric & eccentric phases, without pause, until momentary muscular failure (i.e. 9-10 on the Borg CR-10 scale).

    With either five minutes or one minute of passive rest between sets and gave them 25g of whey protein isolate right after the workout to kickstart the protein synthesis.

    After having ingested the whey protein shake, the participants rested in both trials supine for 240 minutes. After those 4h, another muscle biopsy was obtained ~3cm proximal to the second biopsy to determine MPS rates over the ‘early’ phase (0-4 h) of post-exercise recovery. The data from this phase was complemented by data from a last, fourth muscle biopsy on the next morning and after consuming an identical protein shake after 10h of fasting (lunch and dinner on the day before were standardized, so that this would not mess with the results).

    The findings state that there was 152% increase in protein synthesis in those who rested longer between sets vs those who had no rest between sets.

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    References:

    Bottaro, Martim, et al. "Effects of rest duration between sets of resistance training on acute hormonal responses in trained women." Journal of science and medicine in sport 12.1 (2009): 73-78.

    de Salles, Belmiro Freitas, et al. "Rest interval between sets in strength training." Sports Medicine 39.9 (2009): 765-777.

    Goto, Kazushige, et al. "Muscular adaptations to combinations of high-and low-intensity resistance exercises." The Journal of Strength & Conditioning Research 18.4 (2004): 730-737.

    Henselmans, Menno, and Brad J. Schoenfeld. "The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy." Sports Medicine 44.12 (2014): 1635-1643.

    Kraemer, WJ, Marchitelli, L, Gordon, SE, Harman, E, Dziados, JE, Mello, R, Frykman, P, McCurry, D, and Fleck, SJ. Hormonal and growth factor responses to high intensity resistance exercise protocols. J Appl Physiol 69: 1442-1450, 1990.

    Schoenfeld, Brad J. "Postexercise hypertrophic adaptations: a reexamination of the hormone hypothesis and its applicability to resistance training program design." The Journal of Strength & Conditioning Research 27.6 (2013): 1720-1730.

    Schoenfeld, Brad J., et al. "Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men." Journal of strength and conditioning research/National Strength & Conditioning Association (2015).

    Villanueva, Matthew G., Christianne Joy Lane, and E. Todd Schroeder. "Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men." European journal of applied physiology 115.2 (2015): 295-308.

    West, Daniel WD, and Stuart M. Phillips. "Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training." European journal of applied physiology 112.7 (2012): 2693-2702.

    Willardson, Jeffrey M. "A Brief Review: How Much Rest between Sets?." Strength & Conditioning Journal 30.3 (2008): 44-50.
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