The Effect of Self-Paced and Prescribed Inter-Set Rest Strategies on Performance in Strength Training

Purpose:To assess pacing strategies using prescribed and self-selected inter-set rest periods and their influence on performance in strength trained athletes.Methods:Sixteen strength-trained male athletes completed three randomised heavy-strength training sessions (five sets, five repetitions) with different inter-set rest periods. The inter-set rest periods were: 3 minute (3MIN), 5 minute (5MIN) and Self-Selected (SS). Mechanical (power, velocity, work and displacement), surface muscle activity (sEMG) and subjective (Rating of Perceived Exertion -RPE) and readiness to lift (RTL) data were recorded for each set.Results:SS condition inter-set rest periods increased from sets 1 to 4 (207.52s > 277.71 s; p=0.01). No differences in mechanical performance were shown between the different inter-set rest period conditions. Power output (210 W; 8.03%) and velocity (0.03 m.s-1; 6.73%) decreased as sets progressed for all conditions (p<0.001) from set 1 to set 5. No differences in sEMG activity between conditions w...