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Developing a Repetition-Based Inter-Set Rest Adjustment Method in Resistance Training.

Xing Zhang1, Zongwei Chen1, Hansen Li2

  • 1Department of Physical Education and Sport, Faculty of Sport Sciences, University of Granada, Granada, Spain.

Sports Health
|January 19, 2026
PubMed
Summary
This summary is machine-generated.

A new adjustable rest period method in resistance training (RT) increased repetition volume compared to fixed rest. This objective approach offers a viable alternative to fixed and self-selected rest strategies.

Keywords:
recovery timeresistance training monitoringstrength trainingvelocity monitoring

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Movement

Background:

  • Traditional resistance training (RT) often uses fixed or self-selected inter-set rest intervals, which have limitations.
  • Developing an objective, repetition-based method for adjusting rest periods in RT is needed to optimize training outcomes.

Purpose of the Study:

  • To develop and evaluate an objective, repetition-based inter-set rest adjustment protocol for resistance training.
  • To compare the effects of fixed, self-selected, and adjustable rest protocols on repetition volume, velocity, fatigue, and time efficiency.

Main Methods:

  • A crossover randomized trial involving 20 young adults performing 5 sets of bench press and bench pull at approximately 75% of 1 repetition maximum.
  • Participants completed three protocols: fixed (3-minute rest), self-selected (participant-determined rest), and adjustable (rest based on previous set repetition count).

Main Results:

  • The adjustable and self-selected protocols yielded significantly greater repetition volume than the fixed protocol.
  • Fastest set velocity was higher in adjustable and self-selected protocols, but the practical difference was minimal.
  • No significant differences were found in mean set velocity, blood lactate, or perceived exertion between protocols.
  • Time efficiency was highest for the fixed protocol, followed by the adjustable, and then the self-selected protocol.

Conclusions:

  • The adjustable, repetition-based rest protocol enhances repetition volume without increasing metabolic stress or perceived exertion compared to fixed rest.
  • While slightly less time-efficient than fixed rest, the adjustable protocol is more time-efficient than self-selected rest.
  • This repetition-based inter-set rest adjustment method presents a feasible and effective alternative to traditional rest interval strategies in RT.