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Enes A, Spiess B, Oneda G, Leonel DF, Bernardo MF, Macedo ACG, Alves RC, De Souza EO, Souza-Junior TP. Effects of Different Weekly Set Volumes on Strength and Perceptual Responses in Athletes. Int J Sports Med 2024; 45:690-697. [PMID: 38729165 DOI: 10.1055/a-2312-5103] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 05/12/2024]
Abstract
This study investigated the effects of different resistance training (RT) volumes quantified by weekly sets at high intensity (load and effort) on dynamic strength adaptations and psychophysiological responses in trained individuals. Twenty-four athletes were randomly allocated to three groups that performed three (3 S, n=8), six (6 S, n=8), and nine (9 S, n=8) weekly sets, respectively, three times a week on the barbell back squat and bench press during an 8-week period. While all groups showcased strength gains (p<0.05), post hoc comparisons revealed that 6 S and 9 S elicited greater strength adaptations than 3 S in barbell back squat (p=0.027 and p=0.004, respectively) and bench press (p=0.001 and p=0.044, respectively). There were no differences between 6 S and 9 S conditions for back squat (p=0.999) and bench press (p=0.378). Although a time effect was observed for Session-RPE (p=0.014) and Total Quality Recovery scale (p=0.020), psychophysiological responses were similar among groups. Our findings suggest that performing six and nine weekly sets at high intensities led to greater strength gains compared to three weekly sets in strength-trained individuals, despite similar psychophysiological responses.
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Affiliation(s)
- Alysson Enes
- Metabolism, Nutrition and Strength Training Research Group (GPMENUTF), Department of Physical Education, Federal University of Parana, Curitiba, Brazil
| | - Bruno Spiess
- Strength & Conditioning, T-Rex Sports Academy, Timbó, Brazil
- Physical Effort Laboratory, Sports Center, Department of Physical Education, Federal University of Santa Catarina, Florianopolis, Brazil
| | - Gustavo Oneda
- Physical Effort Laboratory, Sports Center, Department of Physical Education, Federal University of Santa Catarina, Florianopolis, Brazil
| | - Danilo Fonseca Leonel
- Athletics and Endurance Runners Research Group (PACE), Department of Physical Education, Federal University of Jequitinhonha and Mucuri Valleys, Diamantina, Brazil
| | - Mauro F Bernardo
- Metabolism, Nutrition and Strength Training Research Group (GPMENUTF), Department of Physical Education, Federal University of Parana, Curitiba, Brazil
| | - Ana Carolina G Macedo
- Metabolism, Nutrition and Strength Training Research Group (GPMENUTF), Department of Physical Education, Federal University of Parana, Curitiba, Brazil
| | - Ragami Chaves Alves
- Metabolism, Nutrition and Strength Training Research Group (GPMENUTF), Department of Physical Education, Federal University of Parana, Curitiba, Brazil
| | - Eduardo Oliveira De Souza
- Departament of Health Sciences and Human Performance, The University of Tampa, Tampa, FL, United States
| | - Tácito P Souza-Junior
- Metabolism, Nutrition and Strength Training Research Group (GPMENUTF), Department of Physical Education, Federal University of Parana, Curitiba, Brazil
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Enes A, Oneda G, Leonel DF, Ramos RA, Kvas-Cabral VC, Bernardo MF, Escalante G, Souza-Junior TP. Drop-Set Resistance Training versus Pyramidal and Traditional Sets Elicits Greater Psychophysiological Responses in Men. Percept Mot Skills 2023; 130:1624-1643. [PMID: 37197987 DOI: 10.1177/00315125231176729] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 05/19/2023]
Abstract
We compared the effects of resistance training (ResisT) to pyramidal and traditional weightlifting sets on men's psychophysiological responses. In a randomized crossover design, 24 resistance-trained males performed drop-set, descending pyramid, and traditional ResisT in the barbell back squat, 45° leg press, and seated knee extension. We assessed participants' rating of perceived exertion (RPE) and feelings of pleasure/displeasure (FPD) at the end of each set and at 10, 15, 20, and 30 minutes post-session. No differences were detected across ResisT Methods in total training volume (p = 0.180). Post hoc comparisons revealed that drop-set training elicited higher RPE (M 8.8 SD 0.7 arbitrary units) and lower FPD (M -1.4 SD 1.5 arbitrary units) values compared to descending pyramid (M Set RPE 8.0 SD 0.9 arbitrary units and M Set FPD 0.4 SD 1.6 arbitrary units) and traditional set (M Set RPE 7.5 SD 1.1 arbitrary units and M Set FPD 1.3 SD 1.2 arbitrary units) schemes (p < 0.05). In addition, drop-set training elicited higher session RPE (M 8.1 SD 0.8 arbitrary units) and lower session FPD (M 0.2 SD 1.4 arbitrary units) values than descending pyramid and traditional ResisT (p < 0.001). Similarly, descending pyramid training elicited higher session RPE (M 6.6 SD 0.9 arbitrary units) and lower session FPD (M 1.2 SD 1.4 arbitrary units) than traditional set (M Session RPE 5.9 SD 0.8 arbitrary units and M Session FPD 1.5 SD 1.2 arbitrary units) training (p = 0.015). No differences were found in the temporality of post-session metrics, suggesting that testing 10 and 15 minutes post-ResisT was sufficient to assess session RPE (p = 0.480) and session FPD (p = 0.855), respectively. In conclusion, even with similar total training volume, drop-set training elicited more pronounced psychophysiological responses than either pyramidal or traditional ResisT in resistance-trained males.
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Affiliation(s)
- Alysson Enes
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Gustavo Oneda
- Sports Center, Department of Physical Education, Federal University of Santa Catarina (UFSC), Florianópolis, Brazil
| | - Danilo Fonseca Leonel
- Department of Physical Education, Federal University of Jequitinhonha and Mucuri Valleys (UFVJM), Diamantina, Brazil
| | - Renan Alberton Ramos
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Vinnicius C Kvas-Cabral
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Mauro F Bernardo
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
| | - Guillermo Escalante
- Department of Kinesiology, California State University (CSU), San Bernardino, CA, USA
| | - Tácito P Souza-Junior
- Metabolism, Nutrition and Strength Training Research Group, Federal University of Paraná (UFPR), Curitiba, Brazil
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