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Resistance training can provide a number of variables such as intensity (load), number of repetitions and sets, rest period length between sets and exercises, length and type of muscle contractions, order of exercises and repetition velocity. Changing these training variables alters exercise induced adaptations and gains in muscle strength, endurance, power and hypertrophy. For example, it is well known that higher training intensities (≤11RM) lead to greater muscle strength and hypertrophy whereas lower intensities (≥20RM) are related to greater muscle endurance adaptations (Senna 2009). Using multiple set regimens have shown to be superior to lower training volumes (single set programs) in resistance-trained individuals. Rest intervals between sets appear to be an important variable that can directly affect training volume and fatigue.
- Senna G, Salles BF, Prestes J, Mello RA, Roberto S. Influence of two different rest interval lengths in resistance training sessions for upper and lower body. J Sports Sci Med. 2009 Jun 1;8(2):197-202.