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

Abstract: 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 XX(X): 000-000, 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.