The effect of different rest interval on training performance in maximal strength training (Bench-Press)

Abstract

Aim: The aim of this study is to investigate the effects of 6 sets (4-RM, 2-RM, 1-RM, 1-RM, 2-RM, and 4-RM) of bench press exercises applied at different rest intervals (1-2- and 3-minutes) and maximal resistance on the extent, strength and performance.

Methods: Our study consisted of male athletes aged between 19-22 (n=13) who are engaged in Cross-Fit sports, participating in competitions and regular weight training. Firstly, the height (177.15±5.79cm), weight (75.23±8.51kg) and BMI (23.94±2.07kg/m) measurements and then the 1-RMs of the subjects were determined. The subjects have performed strength training (chest-press) in 6 sets, 1-2- and 3-minutes rest time intervals at predetermined loads of 1-RM results.

Results: The collected data was summarized with the descriptive statistics, SS and median, the data distribution was checked. Friedman statistical analysis was used fort he data not showing normal distribution and One-Way ANOVA statistical analysis is used for data with normal distribution. In order to determine the difference between the groups, post-hoc Tukey test was applied. Statistical evaluations were made at the level of significance of p<0.05 and p>0.001. In consequence of comparing the statistical sums of repetitions of 6 sets which is done in different rest time intervals, significant difference (F2-36=83.54) has been identified at the level of p=0.000. In consequences of comparing the scores by using BORG scale, which is applied to identify the difficulty level of each set, significant difference (F2-36=31.22) has been found at the level of p=0.000. 

Conclusion: As a result, it has been identified that at maximal strength training, 1 and 2 minutes of continuation of performance. It has been identified that 3-minute rest time intervals are adequate for continuation of performance and athletes are able to adapt themselves.

Keywords

• Maximal strength training,Density of training,Intensity of training,Volume of training

Maksimal direnç antrenmanlarında farklı dinlenme aralıklarının performans üzerindeki etkisi (Bench-Press)

Abstract

Amaç: Bu çalışmanın amacı, farklı dinlenme aralıklarında (1-2 ve 3dk.) ve maksimal dirençte uygulanan 6 set (4-TM, 2-TM, 1-TM, 1-TM, 2-TM ve 4-TM) Bench Press egzersizinin kapsam, şiddet ve performans üzerindeki etkilerini araştırmaktır.

Materyal ve Metot: Çalışmamıza Cross-Fit sporu yapan, yarışmalarına katılan ve düzenli olarak ağırlık antrenmanı yapan 19-22 yaş arası (n=13) erkek sporcu dahil edilmiştir. Deneklerin boy uzunluğu (177,15±5,79 cm), vücut ağırlığı (75,23±8,51kg) ve Beden Kütle İndeksi (23,94±2,07 kg/m2) ölçümleri tespit edildikten sonra 1-TM’leri tespit edilmiştir. Denekler 1-TM sonucunda önceden belirlenen yüklerde 6 set, bir iki ve üç dk’lık dinlenme aralıklarında direnç antrenmanı (Chest-Press) yaptırılmıştır.

Bulgular: Toplanan verileri betimleyici istatistiklerden , SS, ve Median ile özetlenmiştir. Verilerin normal dağılıp dağılmadığı tespit edilmiştir. Normal dağılım göstermeyen verilerde Friedman testi, normal dağılım gösteren verilerde One-Way ANOVA istatistik analizi uygulanmıştır. Gruplar arasındaki farkı belirlemek için ise Post-Hoc Tukey testi uygulanmıştır. İstatistiksel değerlendirmeler p<0,05 ve p<0,01 anlamlılık düzeyinde yapılmıştır. Farklı dinlenme aralıklarında yapılan 6 setteki tekrarların toplamlarının istatistiksel karşılaştırmaları sonucunda p=0,00 düzeyinde anlamlı bir farklılık (F2-36=83,54) tespit edilmiştir. Her bir setin zorluk derecesini belirlemek için uygulanan Borg skala skorlarının toplamlarının karşılaştırmaları sonucunda p=0,00 düzeyinde anlamlı bir farklılık (F2-36=31,22) tespit edilmiştir. 

Sonuç: Sonuç olarak maksimal direnç antrenman çalışmalarında set arası 1 ve 2 dk’lık dinlenmelerin performansın devamı için yeterli olmadığı tespit edilmiştir. Üç dakikalık dinlenme aralığında performansın devam ettirdiği ve sporcunun kendini yenileyebildiği belirlenmiştir. 

Keywords

• Maksimal direnç antrenmanı,Antrenman sıklığı,Antrenman şiddeti,Antrenman kapsamı

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