|The upper body appears to benefit from longer rest times.|
The latest of these rare studies comes from the Islamic Azad University in Teheran, Iran. In said study, Ali Reza Rostameyan, Jamalodin Alvani and Bahman Tarverdi Zade tested the effects of the aforementioned inter-set rest-periods (90s, 150s, 240s) in physically active male students.
The subjects performed identical workout routines consisting of six exercises, i.e. 3x upper body movements such as the bench press, biceps and front shoulder and 3x lower body movements including ESCO (don't ask me what this is, I assume leg extensions), leg presses, back leg presses.
All exercises were performed for 4 sets of 10 repetitions (at 70% of the 1RM max, w/ 5% increases every week) three times per week over the 8 weeks study period. The subjects were required to adhere to at least 48 hours of rest between the workouts and 4-6 minutes between exercises. The only difference between the workouts was thus the inter-set recovery time which was either 90s, 150s or 240s.
|Figure 1: What I assume (based on the sloppily translated full-text) to be the effect sizes in the different groups | the differences were not stat. significant (Rostameyan. 2015).|
- Rostameyan, Ali Reza, Jamalodin Alvani, and Bahman Tarverdi Zade. "Comparison of different rest intervals between resistance training sets on motor and physical variables and body composition in active men." (2015).