Effects of Rest Interval Configuration Between Sets on Volume Load During Five Sets of Bench Press and Back Squat...

Yamazaki, Y, Shimamori, K, Takizawa, K, Yamaguchi, T, and Shibata, K. Effects of rest interval configuration between sets on volume load during five sets of bench press and back squat exercise. J Strength Cond Res 39(11): 1123-1128, 2025-The present study examined the effect of 3 different rest interval configurations between sets on volume load during 5 sets of bench press (BP) and back squat (SQ) exercises. Thirteen recreationally resistance-trained male subjects (22.3 ± 3.9 years, 173.8 ± 7.3 cm, 73.5 ± 6.1 kg, BP 1 repetition maximum [1RM]: 90.6 ± 12.6 kg, SQ 1RM: 124.4 ± 23.0 kg) performed 5 sets of BP and SQ at 85% of 1RM load until momentary failure for the following 3 trials in random order; BP followed by SQ using 4- (4-minute trial) and 8-minute rest intervals between sets (8-minute trial), and BP with SQ performed alternately with a 4-minute rest interval between the 2 exercises to provide a 8-minute rest interval between each exercise (Alternating trial). The volume load in BP for the 8-minute trial (2,164.0 ± 519.1 kg) was significantly ( p < 0.01) greater than that of the 4-minute trial (1,668.3 ± 365.9 kg), and Alternating trial (1911.3 ± 453.9 kg) did not differ from the other 2 trials. The volume load in SQ for the 8-minute trial (2,899.2 ± 471.9 kg) and Alternating trial (2,777.7 ± 814.0 kg) were significantly ( p < 0.01, p < 0.05, respectively) greater than that of the 4-minute trial (2,336.7 ± 618.5 kg). These results suggest that prolonging rest interval between sets contributes to increase volume load in BP and SQ, and alternately performed the 2 exercises are beneficial for both improving volume load and time efficiency.