What rest interval between sets of 5RM deadlifts would ensure restoration of the phosphagen system and proper performance in the next effort?

To ensure the effective restoration of the phosphagen system during strength training, particularly with heavy lifts like a 5RM (repetition maximum) deadlift, a longer rest interval is necessary. The phosphagen system primarily relies on ATP and creatine phosphate (CP) for energy during short, high-intensity activities. While this energy system can provide rapid bursts of power, it also depletes quickly—often within about 10 seconds of intense effort.

After heavy lifts, the restoration of ATP and creatine phosphate can take significant time, with research indicating that it can take up to 3 to 5 minutes for full recovery, although complete restoration may vary depending on individual fitness levels, muscle fiber types, and duration of the exercise bout.

Choosing a rest interval of 120 seconds allows enough time for partial to significant recovery of the phosphagen system. This means that by the next set, the athlete will have restored enough energy reserves to perform effectively and maintain optimal performance throughout the workout. Shorter rest periods, such as 30 or 60 seconds, might not provide adequate recovery, potentially impairing performance in subsequent sets.

Thus, selecting a 120-second rest interval is most conducive to ensuring the necessary recovery of the phosphagen system