Intervalos de Descanso

PRISMA-guided systematic review of 23 studies (491 participants: 413 males, 78 females) evaluating chronic muscular-strength adaptations to different inter-set rest-interval durations, with methodological quality (via a modified Downs and Black checklist) rated good-to-moderate across all included studies (none poor). Concluded that longer rest intervals (>2 minutes) appear needed to maximize strength gains in resistance-trained individuals, while short-to-moderate intervals (60-120s) may suffice for untrained individuals, though robust strength gains occurred even with rest intervals <60s. Findings are a narrative synthesis of individual studies rather than a pooled statistical meta-analysis.

RCT in 21 resistance-trained men comparing 1-minute versus 3-minute inter-set rest intervals over an 8-week whole-body program with all other variables held constant. Longer rest intervals produced significantly greater gains in 1RM squat and bench press and greater anterior-thigh muscle thickness, with no group difference in muscular endurance. Small sample of young trained men limits generalizability to other populations or single-joint/isolation protocols.

Controlled trial in 28 participants using unilateral knee-extension protocols (each leg randomized to one of four rest-interval/volume-load combinations) comparing long (3-min) versus short (1-min) rest intervals, with and without volume-load matching, over 10 weeks at 80% 1RM. All protocols increased 1RM similarly (26.5-31.2%), but quadriceps cross-sectional area increased significantly more in protocols with higher volume load (LI: 13.1%, VLI-SI: 12.9%) than in lower volume-load protocols (SI: 6.8%, VSI-LI: 6.6%), regardless of rest interval, indicating volume load rather than rest interval per se drives the hypertrophic difference. Single-joint, single-exercise design in a modest sample limits broader generalization.

Pre-registered (OSF) systematic review with Bayesian meta-analysis of 19 measurements from 9 randomized studies comparing inter-set rest-interval durations for muscle hypertrophy. Central estimates modestly favored rest intervals over ~60 seconds for the arm and thigh, but showed little added benefit beyond roughly 90 seconds, with substantial heterogeneity, wide credible intervals, and results unaffected by whether sets were taken to failure. Authors describe the effect as a small, uncertain hypertrophic benefit rather than a strong or precisely estimated one.