|Image 1: If you want to build Arnold-esque arms you better not sit around too long in-between your sets.|
For their study, the results of which are going to be published in the next issue of the Journal of the International Society of Sports Nutrition, Tacito P. Souza-Junior and his colleagues recruited 22 "recreationally trained" men with a minimum of one year resistance training experience at a frequency of 4 sessions a week, who were randomly assigned to one out of two exercise protocols, which differed only in the time the subjects were allowed to rest in-between sets (cf. figure 1).
|Figure 1: Identical training protocol for all subjects participating in the study (compiled based on information from Souza-Junior. 2011)|
|Figure 2: The rest times decreased according to a standardized protocol by 15 sec each week.|
|Figure 3: 1RM performance (in kg) for bench press and barbell squat before and after the 8-week training period in subjects with constant and decreasing rest periods (data adapted from Souza-Junior. 2011).|
|Figure 4: Muscle CSA (in cm²) of arm and tigh muscles before and after the 8-week training period (data adapted from Souza-Junior. 2011).|