Comparison of the Effects of Inter-Set Rest Duration Following Six Weeks of Resistance Training on Strength, Range of Motion, Muscle Volume, and Delayed Onset Muscle Soreness (DOMS) in Young Men

Abstract

چکیده مقاله Introduction: : Rest interval duration between sets is a critical factor in resistance training design, affecting energy recovery, neuromuscular adaptation, hypertrophy, and delayed onset muscle soreness (DOMS). However, the influence of short versus long rest intervals on strength, range of motion (ROM), muscle volume, and DOMS in untrained young men remains unclear. This study compared the effects of 1-minute and 3-minute inter-set rest intervals during six weeks of resistance training on these variables in the upper limbs of young males. Methods: Twelve untrained men (18–25 years) participated in a quasi-experimental crossover design, training three times per week at 70–75% of one-repetition maximum (1RM). Measured outcomes included muscular strength (upper-body exercises), shoulder and elbow ROM (via goniometer), chest and arm circumference (for muscle volume), and DOMS immediately, 24, and 48 hours post-exercise (via visual analog scale). Data were analyzed using mixed/repeated-measures ANOVA (P ≤ 0.05). Results: Both rest conditions showed transient DOMS increases, peaking at 24 hours in the 1-minute rest group and at 48 hours in the 3-minute group. Muscle strength and volume slightly increased, while ROM decreased marginally, with no significant differences between rest durations. Conclusion: In conclusion, six weeks of moderate-intensity resistance training with either 1- or 3-minute rest intervals produced comparable improvements in untrained young men. Shorter rest led to earlier soreness onset, suggesting rest duration should be tailored to training goals emphasizing either recovery or metabolic stress.