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Article

Effect of Inter-Repetition Rest vs. Traditional Strength Training on Lower Body Strength, Rate of Force Development, and Muscle Architecture

1
Human Performance Laboratory, Department of Life and Health Sciences, University of Nicosia, Nicosia 24005, Cyprus
2
Sports Performance Laboratory, School of Physical Education and Sport Science, National and Kapodistrian University of Athens, 17237 Athens, Greece
*
Author to whom correspondence should be addressed.
Appl. Sci. 2021, 11(1), 45; https://doi.org/10.3390/app11010045
Received: 5 December 2020 / Revised: 19 December 2020 / Accepted: 21 December 2020 / Published: 23 December 2020
The purpose of the study was to investigate the effect of seven weeks inter-repetition rest vs. traditional strength training on lower body strength, rate of force development (RFD), and vastus lateralis (VL) muscle architecture. Sixteen male participants were assigned into two groups: the inter-repetition rest (IRRG) and the traditional (TG) group. Both groups performed the leg press exercise with four sets of six maximum repetitions (RM) for two training sessions per week. IRRG added a 20 s inter-repetition rest period between single repetitions. Before and after the training period, 1-RM in leg press, isometric leg press RFD, and peak force (PF), VL muscle architecture, vastus intermedius (VI) thickness, and quadriceps’ cross sectional area (CSA) with ultrasonography, were measured. Two way ANOVA for repeated measures was used for statistics. One-RM strength increased similarly for both groups (p < 0.05), while percentage increases in RFD were greater for IRRG compared to TG (p < 0.05). Isometric PF was increased similarly for both groups (p < 0.05). VL and VI thickness as well as CSA of the quadriceps increased similarly in both groups, while VL fascicle length increased more following IRRG compared to TG (IRRG: 4.8 ± 6.1% vs. TG: −3.9 ± 5.4%, p = 0.001). These results suggest that 20 s inter-repetition rest during strength training may effectively increase lower body explosive strength and muscle fascicle length without compromising muscle hypertrophy. View Full-Text
Keywords: resistance training; fascicle length; lower body explosiveness; skeletal muscle hypertrophy resistance training; fascicle length; lower body explosiveness; skeletal muscle hypertrophy
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MDPI and ACS Style

Zaras, N.; Stasinaki, A.-N.; Spiliopoulou, P.; Mpampoulis, T.; Hadjicharalambous, M.; Terzis, G. Effect of Inter-Repetition Rest vs. Traditional Strength Training on Lower Body Strength, Rate of Force Development, and Muscle Architecture. Appl. Sci. 2021, 11, 45. https://doi.org/10.3390/app11010045

AMA Style

Zaras N, Stasinaki A-N, Spiliopoulou P, Mpampoulis T, Hadjicharalambous M, Terzis G. Effect of Inter-Repetition Rest vs. Traditional Strength Training on Lower Body Strength, Rate of Force Development, and Muscle Architecture. Applied Sciences. 2021; 11(1):45. https://doi.org/10.3390/app11010045

Chicago/Turabian Style

Zaras, Nikolaos, Angeliki-Nikoletta Stasinaki, Polyxeni Spiliopoulou, Thomas Mpampoulis, Marios Hadjicharalambous, and Gerasimos Terzis. 2021. "Effect of Inter-Repetition Rest vs. Traditional Strength Training on Lower Body Strength, Rate of Force Development, and Muscle Architecture" Applied Sciences 11, no. 1: 45. https://doi.org/10.3390/app11010045

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