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1

An interaction between exercise order and rest interval during lower-body resistance exercise

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Arazi H., Mirzaei B., Sangdevini M., Abadi M. R. H.
Baltic Journal of Health and Physical Activity. The Journal of Gdansk University of Physical Education and Sport
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2012
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tom 04
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nr 2
Background: The purpose of the present study was to compare the influence of two- and five-minute rest intervals on the number of repetitions per set and total repetitions per exercise for a lower-body workout performed in 2 different sequences. Material/Methods: 12 resistance trained men completed 4 experimental resistance exercise sessions. All sessions consisted of 3 sets with a 10-repetition maximum load for 4 lower-body exercises. Two different exercise sequences (i.e., A or B) were performed with either 2- or 5- minute rest between the sets and the exercises, respectively. The order of exercises for sequence A2 (SEQA2) and sequence A5 (SEQA5) was squat, leg curl, leg extension, and calf raise with 2- and 5-minute rest intervals between the sets and the exercises respectively. Conversely, for sequence B2 (SEQB2) and sequence B5 (SEQB5), the exercises were performed in the opposite order. Results: The results demonstrated a significant decrease from set 1 to set 2 in 3 exercises for SEQA2 and 2 exercises for SEQB2; from set 1 to set 3 in all exercises for SEQA2 and SEQB2, 3 exercises for SEQA5, and 2 exercises for SEQB5; and from set 2 to set 3 in 3 exercises for SEQA2, 2 exercises for SEQB2, and 1 exercise for SEQB5 (p<0.05). In addition, the total number of completed repetitions was significantly different (p<0.05) between sequences for squat (SEQA5 > SEQA2 > SEQB5 > SEQB2), leg curl (SEQA5 = SEQB5 > SEQA2 = SEQB2), leg extension (SEQA5 = SEQB5 = SEQB2 > ASEQA2), and calf raise (SEQB5 > SEQB2 = SEQA5 > SEQA2). Conclusions: The results indicate that during a lower-body workout reductions in the number of repetitions are greater for exercises performed at the end of the sequences, and the influence of the different rest interval lengths may depend on the position of the exercise in a sequence.
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The effect of fast, light and favorite music on physiological function and physical performance of the male athlete students

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Arazi H., Ghanbari E., Zarabi L., Rafati F.
Central European Journal of Sport Sciences and Medicine
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2017
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tom 17
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nr 1
3

The effects of whey protein supplementation on performance and hormonal adaptations following resistance training in novice men

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Arazi H., Hakimi M., Hoseini K.
Baltic Journal of Health and Physical Activity. The Journal of Gdansk University of Physical Education and Sport
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2011
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tom 03
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nr 2
The purpose of this study was to determine the effects of whey protein supplementation on performance and hormonal changes during an 8-week resistance training program in novice weight trained men. Forty recreational weight trained men were randomly divided into a whey protein supplementation (WP) group (n=20), and a placebo (PL) group (n=20). Each group was given either whey protein or a placebo in a doubleblind manner to be taken orally for eight weeks (1.8g/kg/day). WP and PL groups performed the same weight training program 3 days, each week for 8 weeks. The training consisted of 3 sets of 8 repetitions, and the initial weight was 80% of the pre-1RM. Subjects were tested for performance and blood hormone concentrations before and after the 8-week period. The WP group achieved greater increases in body weight, explosive muscular power, muscle strength and blood testosterone when compared to the PL group; however, cortisol concentrations were significantly more reduced in WP group when compared to the PL group.It can, therefore, be concluded that within 8 weeks whey protein supplementation was found to increase explosive muscular power, body weight and muscle strength.
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The effect of rest interval length on the repetitions recovery during lower body resistance exercises

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Arazi H., Sangdevini M., Abadi M. R. H., Sohbatzadeh A.
Baltic Journal of Health and Physical Activity. The Journal of Gdansk University of Physical Education and Sport
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2016
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tom 08
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nr 4
Background: The purpose of the current study was to compare the effect of two different rest intervals on the number of repetitions performed in lower body resistance exercises in consecutive sets. Material/Methods: 12 trained men (age 22.85 ±1.7 yrs; height 175.63 ±4.6 cm; weight 75.54 ±4.8 kg) volunteered to participate in the study. The subjects completed two experimental sessions that consisted of 6 lower body exercises for 3 sets with 8RM (repetition maximum) load. The two experimental sessions differed only in the length of the rest interval between the sets and exercises: one session with 1-minute and the other sessions with a 3-minute rest interval. Results: Results demonstrated that in the case of the 1-minute rest interval, repetitions in four of six exercises were reduced in the second set compared to the first one, and two of the six exercises in the third set compared to the second one, and all of the exercises in the third set compared to the first one (p < 0.05). However, for the 3-minute rest interval, one of the six exercises were reduced in the second set compared to the first one, and for the third set compared to the second one, and five of the six exercises for the third set compared to the first one (p < 0.05). For all exercises, the total number of repetitions in the 1-minute rest interval was significantly lower than 3-minute rest interval (p < 0.05). Conclusions: In resistance training comprising all lower body exercises, 1-minute rest periods resulted in decreasing the total number of repetitions compared to 3-minutes periods between sets and exercises.
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