Inter-Set Rest Periods and Performance Optimization in Near-Maximum Training Zones for Trained Women: Implications for Performance in Leg Extension and Leg Press Exercises

Aims: To investigate the acute effects of resistance exercise (RE) inter-set rest intervals on the repetition performance and perceived exertion in multi- and single-joint exercises with near-maximal loads in women.

Study Design: A quasi-experimental controlled trial.

Place and Duration of Study: The recruiting was performed in Petropolis city, and the conduction occurred between December of 2023 and February of 2024.

Methodology: Fifteen trained women performed eight sessions (2 exercises, 4 inter-set rest periods); each consisting of 5 sets with a 3-RM load for each exercise. The exercises tested were leg extension (LE) for the single-joint exercise and the leg press (LP) for the multi-joint exercise with 1-, 2-, 3- and 5-minute conditions.

Results: The total number of repetitions in LP was significantly higher for the 3- (14.63±0.67 reps; p= 0.0002) and 5-minute conditions (14.90±0.32 reps; p= 0.0001) vs. the 1-minute condition (12.90±0.83 reps); and, similarly, the 3- (p= 0.0014) and 5-minute conditions (p= 0.0002) vs the 2-minute condition (13.54±1.13 reps), however, to 1- and 2-minute rest conditions no significant differences were found. For the LE, a significantly higher total number of repetitions was completed for 3- (14.91±0.30 reps; p= 0.0004) and 5-minute conditions (14.90±0.31 reps; p= 0.0005) vs. the 1-minute condition (13.18±1.72 reps).

Conclusions: Both exercises showed decreasing repetition performance with all rest protocols over the last three sets. Regardless of exercise type, 1- and 2-minute rests led to higher perceived exertion. To enhance repetition consistency in women, prioritize longer rests (3 and 5 minutes) for multi-joint exercises like LP, and 2 minutes for single-joint exercises like LE which provides valuable insights into the maximum training load capacity for trained women, offering a foundation for future practical recommendations.