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Traditionally, rest intervals are spent passively (i.e., without any additional physical activity) and therefore, most of the current recommendations for rest intervals exclusively focus on its optimal duration ( American College of Sports Medicine, 2009 Grgic et al., 2018). The rest interval can be operationally defined as the time taken between sets. An RT session involves intermittent bouts of work and rest. Resistance training (RT) is a popular mode of physical exercise among both the general population and athletes ( American College of Sports Medicine, 2009). In conclusion, the use of inter-set iso-holds may be a time-efficient strategy to enhance development of the quadriceps femoris conversely, it may be detrimental to maximizing lower body strength. No other notable differences were seen between conditions.
YIELDING ISOMETRIC EXERCISES ISO
Alternatively, there was a possible detrimental effect for ISO on leg press strength. Results indicated a favorable effect of ISO on MT in the mid-thigh. Muscle thickness (MT) of the elbow flexors, elbow extensors, mid-thigh, and lateral thigh was assessed using B-mode ultrasound. Upper-body muscle endurance was assessed by performing the bench press to failure at 50% of 1RM. Maximal strength was assessed using the one repetition maximum (1RM) tests in the leg press and bench press. A 2-min rest interval was afforded between sets the ISO group performed iso-holds for the first 30 s of each rest interval and then recovered for the final 90 s. Three sets of 8–12 repetitions were performed per exercise. Training for both routines consisted of three weekly sessions performed for 8 weeks. Twenty-seven resistance-trained male volunteers were randomly assigned to either a traditional group (TRAD) that performed a hypertrophy-oriented RT routine with the rest intervals spent passively ( n = 13) or to a group that supplemented traditional RT with iso-holds (ISO) for the working muscle group between each set ( n = 14).
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We aimed to investigate the effects of resistance training (RT) combined with no-load isometric actions (iso-holds) during the inter-set recovery period versus RT that involves passive inter-set rest on muscular strength, muscular hypertrophy, and muscular endurance in resistance-trained men.
1Department of Health Sciences, CUNY Lehman College, New York City, NY, United States.Schoenfeld 1*, Jozo Grgic 2, Bret Contreras 3, Kenneth Delcastillo 1, Andrew Alto 1, Cody Haun 4, Eduardo O.