Another amazing piece of research from Dr Schoenfeld investigating the effects of different rest periods with low-load resistance training to failure and how it effects hormonal responses and muscle and strength gains, both acute and long-term.
14 people were assigned either 30 second or 150 second rest periods training using a 40% 1RM load to failure. A rise in IGF1 and GH was seen in both groups immediately post workout. After 8 weeks of another group performing this protocol twice per week, they showed significant muscle size increase.
These results suggest that hormonal responses to training and chronic changes in muscle hypertrophy and strength whilst training to failure using a low-load occur independent of rest periods.
PLEASE follow this link to read the full study to see details of how volume was equated across groups, the study design, dietary adherence etc!
https://www.researchgate.net/public...est_Intervals_in_Low-load_Resistance_Training
14 people were assigned either 30 second or 150 second rest periods training using a 40% 1RM load to failure. A rise in IGF1 and GH was seen in both groups immediately post workout. After 8 weeks of another group performing this protocol twice per week, they showed significant muscle size increase.
These results suggest that hormonal responses to training and chronic changes in muscle hypertrophy and strength whilst training to failure using a low-load occur independent of rest periods.
PLEASE follow this link to read the full study to see details of how volume was equated across groups, the study design, dietary adherence etc!
https://www.researchgate.net/public...est_Intervals_in_Low-load_Resistance_Training