Self‑Selected Rest vs Fixed Rest in Training

Forty trained adults took part in an eight‑week lower‑body resistance program. They were randomly divided into two groups. One group was allowed to choose their own rest periods between sets. The other group always rested for exactly two minutes. The program included four exercises. Each exercise was performed for four sets of eight to twelve repetitions. The exercises were squat, leg extension, standing calf raise, and seated calf raise. All sessions were supervised by trained staff.

Muscle thickness was measured with ultrasound before and after the training. Dynamic strength was tested using a leg press machine. Isometric strength was assessed with a knee extension device. Muscular endurance was evaluated by counting repetitions until failure. After eight weeks, both groups showed similar gains in muscle size. Their strength and endurance improvements were also comparable. No significant differences were found between the groups.

The group that used fixed rest completed each session in about fifty‑six minutes. The group that chose its own rest needed roughly seventy‑eight minutes. This difference represents a twenty‑nine percent reduction in training time. Both groups reported similar ratings of perceived exertion. The average score for the fixed group was eight point two. The average score for the self‑selected group was eight point one.

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