Comparison of the effects of three different resistance training methods on muscle fatigue in healthy untrained men

Introduction

Traditional set (TS), paired-set (PS), and super-set (SS) are used as resistance training methods. However, the effects of these methods on muscle fatigue (muscle strength and training volume) are not clear. The purpose of this study was to compare the effects of TS, PS, and SS on the muscle fatigue of the hamstrings and quadriceps.

Methods

Thirteen healthy, untrained men performed three sets of leg curl and leg extension exercises. TS included three successive sets of the leg curl and leg extension exercises with a 60 s rest interval between sets and exercises. In the PS, leg curl exercises were performed alternatingly with the leg extension exercises with a 60 s rest interval between sets and exercises. In the SS, leg curl and leg extension exercises were performed alternatively with each set. During SS, a 60 s rest interval was set between sets but not between exercises. Muscle strength before and immediately after interventions, and training volume during the training, were measured using an isokinetic dynamometer machine. Time efficiency was calculated by dividing the total training volume by the time required for each intervention.

Results and discussion

The muscle strength of the hamstrings decreased in PS (p = 0.039) and SS (p = 0.001) but did not change in TS (p = 0.434). Muscle strength of the quadriceps decreased in all interventions (p < 0.05). In all interventions, the training volume of the hamstrings decreased in Set 2 (p < 0.05), and that of the quadriceps decreased in Set 3 (p < 0.05). The total training volume in PS was higher than TS (p < 0.01) and SS (p = 0.03). Time efficiency in SS was higher than TS (p < 0.01) and PS (p < 0.01). These results indicated that PS could be useful for individuals with sufficient time for resistance training because of greater training volume, while SS could be useful for those with limited time due to better time efficiency.

High-load and low-volume warm-up increases performance in a resistance training session

INTRODUCTION

A warm-up is recommended prior to performing a resistance training workout. Understanding the dose-response effect of warm-up load intensities can contribute to subsequent workout performance. The aim of this study was to compare different warm-up load intensities on subsequent resistance training volume in a workout.

METHODS

Fifteen men who had at least six months of resistance training experience were evaluated. Three resistance training sessions were performed with warm-up load intensities of 40%, 60%, and 80% of the ten-repetition maximum was applied for 15, 10 and 5 repetitions, respectively. Each session consisted of the bench press, inclined leg press, and wide grip lat pulldown exercises performed for three sets to failure with 2 min rest between sets and exercises.

RESULTS

The 80% warm-up resulted in significantly greater total training volume (TTV) when compared to the 60% (p = 0.010) and 40% (p = 0.038) conditions. In addition, volume load and repetition performance were greater in the 80% condition versus the 60% condition for the bench press (p = 0.037 and p = 0.015, respectively). For the inclined leg press, the difference was close to significance with a probability value of p = 0.055 when comparing the 80% versus 40% protocols.

CONCLUSION

Before starting a resistance training session, it is recommended that a warm-up for each exercise be performed at 80% of the initial workout load.

Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial

ABSTRACT

Iversen, VM, Eide, VB, Unhjem, BJ, and Fimland, MS. Efficacy of supersets versus traditional sets in whole-body multiple-joint resistance training: A randomized controlled trial. J Strength Cond Res 38(8): 1372-1378, 2024-Time constraints often hinder exercise engagement, necessitating exploration of time-efficient resistance training methods. Superset training, where 2 exercises are performed successively with minimal rest, nearly halves session duration but is metabolically demanding, possibly reducing strength gains. In a randomized controlled trial with blinded test leaders, we examined the efficacy of supersets versus traditional sets in a full-body, multiple-joint resistance training workout on maximal strength in the trained exercises. Subjects took part in a 3-week introductory training phase before baseline testing to ensure they were thoroughly familiarized. Next, they were randomized to a superset- or a traditional-set group, performing 10 weeks of heavy multiple-joint resistance training twice per week. The exercise programs consisted of leg press, bench press, lat pull-down, and seated rows. The traditional training group had a 5.2-kg higher improvement in pull-down than the superset group (p = 0.033), and a close to significant 4.8-kg higher improvement in seated rows (p = 0.073). The improvements in leg press and bench press were quite similar for both groups (p = 0.507-0.527). There were no changes between groups in body composition outcomes (0.151-0.640), but both groups increased muscle mass and reduced fat mass (p < 0.05). In conclusion, superset training of multi-joint exercises hampered maximal strength gains somewhat compared with traditional-set training. However, there were very similar improvements in body composition, and strength gains were observed for all exercises in the superset group. Thus, whole-body, multiple-joint superset resistance training could be a viable time-saving approach.

Exploring the acute muscle fatigue response in resistance trained individuals during eccentric quasi-isometric elbow flexions-a cross-sectional comparison of repetition and sex

Eccentric quasi-isometrics (EQIs) are a novel, low-velocity resistance exercise technique that incorporates a holding isometric contraction to positional fatigue, followed by voluntary resistance of the resulting eccentric muscle action. As females are typically more fatigue resistant than males during isometric and low-velocity dynamic muscle actions, this study explored sex-differences in the muscle fatigue response to an EQI protocol. Twenty-five (n = 12 female) participants completed 4 unilateral EQI elbow flexions. Absolute and relative surface electromyography (sEMG) amplitude (iEMG, LE peak), mean power frequency (MPF), angular impulse (aIMP), and elbow angle were compared across repetitions and between sexes using discrete values and statistical parametric/non-parametric mapping. There were significant and substantial sex and repetition differences in absolute iEMG, MPF, and aIMP, however, males and females had statistically similar absolute aIMP by repetition 4. When expressed relatively, there were no significant sex-differences. Additionally, there were significant between repetition changes in sEMG amplitude and elbow angle with an increasing number of repetitions, largely in the first-two thirds of repetition time. The current study suggests that there are absolute, but not relative sex-differences in EQI induced muscle fatigue, and the effects across repetitions occur predominately in the first two-thirds of repetition time.

Lower Fatigue in the Eccentric than the Concentric Phase of a Bench Press Set Executed with Maximum Velocity to Failure Against Both Heavy and Light Loads

We examined changes in barbell velocity and surface electromyographic activity (sEMG) during the concentric (CON) and eccentric (ECC) phases of a bench press set. Ten men executed a set to instant exhaustion as fast as possible, against a low (40% 1-RM) and a heavy load (80% 1-RM), one week apart. The reduction in mean barbell velocity was lower in the ECC compared with the CON phase for both loads (40%1-RM: ECC: -36 ± 21% vs. CON: -63 ± 14%, p < 0.001; 80%1-RM: ECC: -26 ± 15% vs. CON: -59 ± 9%, p < 0.001). Under both loading conditions, sEMG activity of the pectoralis major increased in the last compared to the first repetitions only in the CON phase (by 48.6% and 24.8%, p < 0.01, in the 40% and 80%1-RM, respectively). Similarly, triceps brachii sEMG increased by 15.7% (p = 0.02) and by 21.0% (p < 0.001) during the CON phase in the 40% and 80%1-RM conditions, respectively. However, during the ECC phase, sEMG remained unchanged in the last part of the set for both muscles and loads except for 80%1-RM in the pectoralis major muscle. It was concluded that fatigue measured by velocity loss was lower during the ECC than the CON phase of the bench press movement, when the exercise was performed with maximum velocity to failure, irrespective of the load. sEMG was lower in the ECC than the CON phase for all loads, and increased at the end of the set only during the CON phase, while it remained relatively unchanged in the ECC phase, with the exception of the pectoralis muscle when the load was heavier.

Upper-lower body super-sets vs. traditional sets for inducing chronic athletic performance improvements

Background

To promote chronic adaptations, resistance training needs the manipulation of different variables, among them, the order of the exercises and sets. Specifically, for velocity-based training, paired exercises alternating upper and/or lower-body muscle groups appear to be a good choice to promote neuromuscular adaptations.

Objective

This study aimed to compare the effect of two velocity-based training programs only differing in the set configuration on muscle strength, muscular endurance and jump performance.

Methods

Moderately strength-trained men were allocated into a traditional (TS, n= 8) or alternating sets (AS, n= 9) configuration group to perform a 6-week velocity-based training program using the full squat (SQ) and bench press (BP) exercises. The TS group completed all sets of the full squat (SQ) exercise before performing the bench press (BP) sets, whereas the AS group completed the first set of each exercise in an alternating manner. Training frequency, relative load, number of sets, percentage of velocity loss (%VL) within the set and inter-set rest were matched for both groups. Countermovement jump height (CMJ), load (kg)-velocity relationship, predicted 1RM, and muscular endurance for each exercise were evaluated at pre- and post-training.

Results

The TS and AS groups obtained similar and non-significant improvements in CMJ (3.01 ± 4.84% and 3.77 ± 6.12%, respectively). Both groups exhibited significant and similar increases in muscle strength variables in SQ (6.19-11.55% vs. 6.90-011.76%; p = 0.033-0.044, for TS and AS, respectively), BP (6.19-13.87% and 3.99-9.58%; p = 0.036-0.049, for TS and AS group, respectively), and muscular endurance in BP (7.29 ± 7.76% and 7.72 ± 9.73%; p = 0.033, for the TS and AS group, respectively). However, the AS group showed a greater improvement in muscular endurance in SQ than the TS group (10.19 ± 15.23% vs. 2.76 ± 7.39%; p = 0.047, respectively). Total training time per session was significantly shorter (p = 0.000) for AS compared to TS group.

Conclusions

Training programs performing AS between SQ and BP exercises with moderate loads and %VL induce similar jump and strength improvements, but in a more time-efficient manner, than the traditional approach.

Effects of one long vs. two short resistance training sessions on training volume and affective responses in resistance-trained women

The aim of this study was to compare the acute effects of performing a lower body resistance training program in one long or two shorter sessions in 1 day on training volume and affective measures. Employing a randomized-crossover design, 23 resistance-trained women (22 ± 2 years, 166 ± 6 cm, and 66.4 ± 7.5 kg) performed two training days consisting of (i) one long (46 min) or (ii) two short sessions (total of 43 min) separated by 3.5–5 h. Each training day was separated by 4-6 days and consisted of three sets to failure for six exercises. Training volume (number of repetitions lifted) were recorded during the sessions. Rating of perceived exertion for effort (RPE), rating of perceived exertion for discomfort (RPD), session displeasure/pleasure (sPDF) and exercise enjoyment (EES) were measured 10 min after each session. Participants also completed a readiness to train questionnaire (7 questions), 24 h after each session, and which training protocol they preferred, 48 h after the last session. The long session led to higher RPE (+1 point, p < 0.001, ES = 1.07), RPD (+1 point, p = 0.043, ES = 0.53) and sPDF (p = 0.010, ES = 0.59) compared to the short sessions. There was no difference in EES (p = 0.118, ES = 0.33). The short sessions had 3% higher training volume than the long session (p = 0.002, ES = 0.42). There were no differences in perceived readiness to train 24 h after the sessions (range: p = 0.166–0.856 and ES = 0.08–0.32). Twenty-two participants preferred the long session, while one preferred the short sessions. In conclusion, performing a longer, lower body, resistance training session led to greater perceptions of effort, discomfort and session pleasure than splitting the same program into two shorter sessions among resistance-trained women. However, two shorter sessions led to a greater training volume.

Acute Effect of Upper-Lower Body Super-Set vs. Traditional-Set Configurations on Bar Execution Velocity and Volume

This study aimed to compare the effect on bar execution velocity and number of repetitions between two velocity-based resistance training protocols only differing in the set configuration of the full-squat (SQ) and bench-press (BP) exercises. Moderately strength-trained men were assigned to a traditional (TS, n = 9)- or an alternating-set (AS, n = 10) configuration group to perform four testing sessions against different relative loads (55−60−65−70% 1RM). Relative load, magnitude of intra-set velocity loss (%VL), number of sets, inter-set recovery time, and exercise order were matched for both groups in each session. Mean propulsive velocity of the first repetition (MPVfirst), average number of repetitions per set (NRS), total number of repetitions (TNR), and total training time per session (TT) were measured. No significant differences between training conditions were observed for any relative load in MPVfirst, NRS, and TNR in both exercises. The TS group completed a significantly higher number of repetitions (p < 0.05) at faster velocities (MPV > 0.9−1.1 m·s−1) in the SQ. In conclusion, training sessions performing AS between SQ and BP exercises with moderate relative loads and %VL result in similar bar execution velocity and volume, but in a more time-efficient manner, than the traditional approach.

A Comparison of Affective Responses Between Time Efficient and Traditional Resistance Training

The aim of the study was to compare the acute effects of traditional resistance training and superset training on training duration, training volume and different perceptive measures. Twenty-nine resistance-trained participants (27 ± 7 years, 173 ± 9 cm, and 70 ± 14 kg) performed a whole-body workout (i) traditionally and (ii) as supersets of exercises targeting different muscle groups, in a randomized-crossover design. Each session was separated by 4–7 days, and consisted of eight exercises and three sets to failure. Training duration and number of repetitions lifted were recorded during the sessions. Rate of perceived exertion for effort (RPE), rate of perceived exertion for discomfort (RPD), session displeasure/pleasure (sPDF), and exercise enjoyment (EES) were measured 15 min after each session. Forty-eight hours after the final session participants reported which session they preferred. The superset session led to significantly higher values for RPE (1.3 points, p < 0.001, ES = 0.96) and RPD (1.0 points, p = 0.008, ES = 0.47) and tended to be higher for sPDF, i.e., more pleasurable, (p = 0.059, ES = 0.25) compared to the traditional session. There was no difference in EES (p = 0.661, ES = 0.05). The traditional session led to significantly increased training volume (4.2%, p = 0.011, ES = 0.34) and lasted 23 min (66%, p < 0.001, ES = 7.78) longer than the superset session. Eighteen of the participants preferred the superset session, while 11 preferred the traditional session. In conclusion, performing a whole-body workout as a superset session was more time-efficient, but reduced the training volume and was perceived with greater exertion for effort and discomfort than a traditional workout.

Acute effects of different rest intervals between agonist-antagonist paired-sets in the neuromuscular system performance of young adults

INTRODUCTION

The agonist-antagonist paired-sets (APS) is a resistance training that involves alternating between exercises for agonist/antagonist muscles of a joint, with little or no rest between then. There is evidence that APS is more strenuous than traditional methods, but evidence on the optimal RI between agonist-antagonist actions is unknown.

OBJECTIVE

The aim of this study was to compare different rest intervals between agonist-antagonist actions during APS in young adults.

METHOD

Fifty healthy men (mean age 23.2 ± 2.8 years; 1.76 ± 0.1m height, 78.03 ± 8.1 kg) were included and performed three different agonist-antagonist paired-sets protocols separated by 72h, consisting of 4 sets of 10 repetitions. The protocols differed in terms of the rest interval between the knee flexion and extension movements: 0s (no rest); 60s and 120s. The rest intervals between exercise sets were standardized at 60s. Total work, peak torque, neuromuscular efficiency, surface EMG amplitude (sEMG, root mean square) and fatigue index obtained by processing of sEMG signal, were compared between rest intervals and exercise sets within each protocol.

RESULTS

There were no significant differences between rest intervals for total work, peak torque and neuromuscular efficiency (P > 0.05), but significant differences were found for sEMG and fatigue (P < 0.01), in which the protocol with 60s interval resulted in greater fatigue.

CONCLUSION

We showed that peak torque, total work and neuromuscular efficiency were not different between RI. The 60s RI showed a lower sEMG and a greater muscle fatigue. Although there were no significant differences, the NME was higher in the 60s interval.

Changes in EMG and movement velocity during a set to failure against different loads in the bench press exercise

This study examined changes in movement velocity and surface electromyographic (sEMG) activity of the pectoralis major (PM) and triceps brachii (TB) muscles during the bench press exercise to failure against different loads. Fourteen men performed a set to failure with maximum intended velocity, against low (40%-1 repetition maximum-RM), moderate (60%-1RM), and heavy loads (80%-1RM). Number of repetitions, volume load, mean and peak velocity, and total time increased with decreasing load (40% > 60% > 80%, p < 0.01). sEMG comparisons between different loads were performed by matching time under tension at the initial, middle, and last part of the set. sEMG was higher in the middle and last repetitions, compared with the initial, for all loads in both muscles (p < 0.001). sEMG activity of both muscles was higher in the 60% and 80%-1RM conditions compared with the 40%1-RM (p < 0.007). Also, sEMG of both muscles was similar for the 60%-1RM and 80%-1RM loads at the initial, middle, and last repetitions, with the exception of the last repetitions for the TB muscle. In contrast, sEMG integrated activity was higher for the 40% 1-RM and 60% 1-RM (p < 0.01) compared with the 80% 1-RM load. Mean velocity loss at exhaustion and drop in sEMG median frequency were greater in the 40% and 60%-1RM compared with the 80%-1RM condition (p < 0.05). It was concluded that performing a set to exhaustion with maximum intended velocity using a load of 60% 1-RM combines the characteristics of the high average sEMG activity of heavier loads, and the high total integrated sEMG observed at lighter loads.

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

Abstract

Lack of time is among the more commonly reported barriers for abstention from exercise programs. The aim of this review was to determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching. When programming strength training for optimum time-efficiency we recommend prioritizing bilateral, multi-joint exercises that include full dynamic movements (i.e. both eccentric and concentric muscle actions), and to perform a minimum of one leg pressing exercise (e.g. squats), one upper-body pulling exercise (e.g. pull-up) and one upper-body pushing exercise (e.g. bench press). Exercises can be performed with machines and/or free weights based on training goals, availability, and personal preferences. Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6–15 RM loading range (15–40 repetitions can be used if training is performed to volitional failure). Advanced training techniques, such as supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume. However, these methods are probably better at inducing hypertrophy than muscular strength, and more research is needed on longitudinal training effects. Finally, we advise restricting the warm-up to exercise-specific warm-ups, and only prioritize stretching if the goal of training is to increase flexibility. This review shows how acute training variables can be manipulated, and how specific training techniques can be used to optimize the training response: time ratio in regard to improvements in strength and hypertrophy.

Graphic Abstract

Cardiovascular Acute Effects of Traditional vs. Paired Set Resistance Training in Patients With Liver Cirrhosis

Purpose: This study compared the acute effects of two different resistance training methods on heart rate variability, blood pressure, and rating of perceived exertion in patients with liver cirrhosis. Methods: Ten patients with Child-Pugh A (seven women and three men) participated in two experimental sessions, in random order: The traditional set condition consisted of three sets of six exercises performed in a sequential manner, while the paired set condition consisted of alternating sets between two exercises (three pairs of exercises). Ten repetitions were performed for each set with 70% of a 10 repetition maximum load and with 2 min rest between sets. Blood pressure and heart rate variability were assessed pre-workout and for 60 min post-workout. The rating of perceived exertion was assessed at the end of the third set for each exercise. Results: Significant alterations in heart rate variability were observed when considering the lowest value obtained during recovery, in which the SDNN was reduced in both the traditional set and paired set conditions, as well as the root mean square of standard deviation for the traditional set condition (p < .05). Additionally, for the paired set condition, there was a significant reduction in the HFnu band and a significant increase in the LFnu band (p < .05). Effect size showed reductions in diastolic and mean blood pressure until 30 min in a small magnitude for traditional sets. Conclusion: Similar cardiovascular responses were observed between methods eliciting normal physiological responses within safe limits for patients with liver cirrhosis.

Acute Hormone Responses Subsequent to Agonist-Antagonist Paired Set vs. Traditional Straight Set Resistance Training

Miranda, H, de Souza, JAAA, Scudese, E, Paz, GA, Salerno, VP, Vigário, PdS, and Willardson, JM. Acute hormone responses subsequent to agonist-antagonist paired set vs. traditional straight set resistance training. J Strength Cond Res 34(6): 1591-1599, 2020-The purpose of this study was to compare acute hormone responses and rating of perceived exertion (OMNI-Res) subsequent to the agonist-antagonist paired set (PS) vs. the traditional straight set (TS) resistance training method. Twelve recreationally trained men (25.7 ± 4.7 years, 173 ± 6.3 cm and 71.5 ± 6.6 kg) participated in the current study. After 10 repetition maximum (RM) load determination, each subject performed the following 2 experimental sessions in random order: TS session-3 sets of 10 repetitions at 85% of 10RM for the machine seated row and barbell bench press with 2-minute rest intervals between sets; and PS-3 sets of 10 repetitions with 85% of 10RM alternating machine seated row and barbell bench press for the total of 6 PSs with 2-minute rest intervals between sets. Total testosterone (TT), free testosterone (FT), cortisol, TT/cortisol ratio, growth hormone (GH), and blood lactate concentrations were measured before workout and immediately after workout and 15 and 30 minutes after workout. The OMNI-RES was recorded at the end of each set for both exercises within each session. Under the TS session, TT significantly increased immediately post-workout vs. the pre-workout time point. For the PS session, TT significantly decreased at 30-minute post-workout vs. the immediate post-workout time point, whereas, FT significantly increased immediately post-workout and 15-minute post-workout vs. the pre-workout time point. For the TS session, GH significantly increased immediately post-workout, and at the 15- and 30-minute post-workout time points vs. the pre-workout time point, respectively. For the PS session, GH was significantly increased immediately post-workout vs. the pre-workout time point. Blood lactate significantly increased at all post-workout time points vs. the pre-workout time point under both sessions. The cortisol and TT/cortisol ratio showed no differences between sessions. In conclusion, from an acute standpoint, the TS approach showed a tendency to cause greater disruption in hormone levels, despite the lack of significant differences vs. the PS approach at all time points. However, both strategies may promote similar acute hormone responses.

The influence of low-intensity resistance training combined with neuromuscular electrical stimulation on autonomic activity in healthy adults: A randomized controlled cross-over trial

Background:

Low-intensity resistance training (RT) combined with neuromuscular electrical stimulation (NMES) is one method of exercise to improve the deterioration of physical function. However, it is unclear whether low-intensity RT combined with NMES (RT + NMES) can be safely implemented.

Objective:

This study aimed to examine the influence of low-intensity RT + NMES on autonomic activity and cardiovascular responses in healthy adults.

Methods:

This study was an open-label, randomized controlled cross-over trial. The exercise intensity of isometric knee extension RT was set to 40% of the maximum voluntary contraction (peak torque). NMES was adjusted to a biphasic asymmetrical waveform with the frequency maintained at 50 Hz and a phase duration of 300 μs. The difference in the change in autonomic activity and cardiovascular responses was compared by assessing heart rate variability, blood pressure, and heart rate during RT and RT+NMES.

Results:

Twenty healthy male college students (mean age 21.0±0.6 years) participated in this study. The ratio of low- and high-frequency components of heart rate variability, systolic blood pressure, and heart rate increased during exercise in the RT and RT+NMES sessions (P<0.05). There were no significant differences in autonomic activity and cardiovascular responses throughout the sessions during RT and RT+NMES.

Conclusion:

In conclusion, our results demonstrated that low-intensity RT+NMES was safe and did not induce excessive autonomic and cardiovascular responses in healthy adults.

Does rest interval between sets affect resistance training volume, density, and rating of perceived exertion when adopting the crescent pyramid system in young women?

BACKGROUND

The rest interval between sets can affect the responses to resistance training. Thus, the purpose of this study was to compare the effects of different rest intervals (RI) on volume, density, and rating of perceived exertion (RPE) when adopting a crescent pyramid (CP) system.

METHODS

Twenty young women (21.1±2.6 years, 1.59±0.06 m, 58.5±9.3 kg) participated in this study. All participants performed three experimental sessions of the leg press exercise in 5 sets until voluntary muscular failure at 60%, 65%, 70%, 75%, and 80% of one-repetition maximum (1RM). A randomized and crossover design was used so that in each session one of three RI (RI-1 = 1 min, RI-2 = 2 min, and RI-3 = 3 min) was tested.

RESULTS

The participants performed a significantly larger volume in the RI-3 (12820±3134 kg) when compared to RI-1 (10367±3053 kg) condition (P<0.05). The volume did not differ between RI-2 and RI-3 (P>0.05). The density was higher (P<0.05) in RI-1 (43.1±12.7 kg/s) when compared RI-2 (25.6±5.8 kg/s) and RI-3 (17.7±4.3 kg/s). The RI-2 presented higher density compared to RI-3 condition (P<0.05). The RPE was not different between the three conditions (P>0.05).

CONCLUSIONS

The use of 2 minutes of rest between sets allowed the performance of a high volume-load and density of the session in young women. In addition, the three experimental sessions provided a high perception of effort.

The Effect of Different Rest Intervals Between Agonist-Antagonist Paired Sets on Training Performance and Efficiency

Behenck, C, Sant'Ana, H, Pinto de Castro, JB, Willardson, JM, and Miranda, H. The effect of different rest intervals between agonist-antagonist paired sets on training performance and efficiency. J Strength Cond Res XX(X): 000-000, 2020-The purpose of this study was to verify the effect of different rest intervals (RIs) between agonist-antagonist paired sets (APS) on training performance and efficiency. Eighteen recreationally trained men (age: 21.5 ± 2.1 years, body mass: 74.5 ± 10.4 kg, height: 1.75 ± 0.04 m, body mass index: 24.4 ± 3.7 kg·m) completed 4 sessions. During each session, a 10-repetition maximum load was used for 3 APS of Bench Row + Bench Press and Lat Pull-down + Overhead Press with RI between APS sequences of 1, 2, 3 minutes (min) or self-selected RI (SRI). Total training volume (TTV), session time and efficiency were measured in all sessions. The 1 minute resulted in significantly less TTV vs. the other conditions (p = 0.000). The 2 minutes resulted in significantly less TTV vs. the 3 minutes (p = 0.002), but the SRI was not significantly different vs. the 3 minutes. For session time, the 1 minute was significantly less (p = 0.000) and the 3 minutes was significantly greater (1 and 2 minutes, p = 0.000; SRI, p = 0.010) than the other conditions. Therefore, the efficiency of the 1 minute was significantly greater vs. the other conditions (3 minutes and SRI, p = 0.000; 2 minutes, p = 0.001) and the 2 minutes was significantly greater vs. the 3 minutes (p = 0.001). There were no significant differences in TTV, session time, and efficiency between the 2 minutes and SRI conditions. In conclusion, the 2 RI and SRI conditions may present a better cost-effectiveness. It is suggested that self-selected RI can provide better performance, whereas 2-minute RI may enable greater efficiency.

Maximal strength performance, efficiency, and myoelectric responses with differing intra-set rest intervals during paired set training

INTRODUCTION

The purpose of this study was to investigate the effect of different rest intervals within paired sets (PS) on total work and training volume, efficiency (training volume load/session duration time), and myoelectric activity.

METHOD

Fifteen trained men participated in this study. Four experimental protocols were applied: P30 (30 s rest), P60 (60 s rest), P90 (90 s rest), and P120 (120 s rest). The PS bout consisted of a bench press (BP)/lat pull down (LPD), 30° incline bench press (BP30)/wide-grip seated row (SR), and triceps extension (TE)/biceps curl (BC) exercises. Surface electromyography (sEMG) activity of the biceps and triceps brachii were recorded.

RESULTS

Volume load (repetitions x number of exercise sets x loads) was significantly lower for the P30 (5385.8 ± 1224 kg) versus the P60 (6755.6 ± 1398.5 kg), P90 (7358.3 ± 1490.3 kg), and P120 (7463 ± 1310 kg) protocols. No significant differences in sEMG activity was noted between protocols. The efficiency (kg·min^-1) of P30 (633.6 ± 144) was significantly higher versus P60 (397.4 ± 82.2), P90 (288.5 ± 58.4), and P120 (219.5 ± 38.5).

CONCLUSION

Short intra-set rest intervals (60 s) within PS may be a potential alternative for increasing the volume load, since longer intra-rest (90 s and 120 s) intervals do not provide additional benefits.

Effects of rest interval array on training volume, perceived exertion, neuromuscular fatigue, and metabolic responses during agonist-antagonist muscle alternative training

BACKGROUND

Agonist-antagonist muscle superset (SS) and paired-set (PS) strength training protocols enable the completion of training activities within a shorter period of time than traditional set. The purpose of this study was to investigate the effects of PS and SS through total volume (TV), set volume (SV), blood lactate concentration (LAC), rating of perceived exertion (RPE), and neuromuscular fatigue index (FInsm5).

METHODS

Eleven males who train recreationally performed PS and SS consisting of bent-over row (BOR) and bench press (BP). In performing the PS, a single bout of BOR was followed by a rest interval of 60 seconds, the BP was then performed and followed by another rest interval of 60 seconds. When the SS was performed, a single bout of BOR and a single bout of BP were performed consecutively and followed by a single rest interval of 120 seconds. The exercise configurations were repeated until five sets were completed. The TV was calculated by multiplying the number of successful repetitions and the load. The LAC and RPE were measured at predetermined times. Electromyographic signals were recorded for use in the FInsm5 calculation.

RESULTS

The RPE indicated that PS was significantly lower than SS (P<0.01). No significant differences between PS and SS were discovered in SV, TV, LAC, and FInsm5.

CONCLUSIONS

This study demonstrates that PS has lower perceived exertion than SS when agonist-antagonist strength training protocols are selected as the training structure.

Acute effect of intra-set static stretching on antagonists versus passive interval on the performance of maximum repetitions of agonists in leg extension machine

Abstract The aim of this study was to investigate the acute effect of intra-set antagonist static stretching (hamstrings) on the performance of maximum repetitions of knee extensors adopting muscle endurance training zone. The sample consisted of 15 healthy male volunteers with experience in strength training (23.7 ± 4.3 years, 81.9 ± 15.0 kg, 1.8 ± 0.1 m). Two experimental protocols were conducted: protocol without static stretching (PT) and antagonist stretching protocol (PAA) in the knee extension exercise. The results showed that there was no difference between protocols or interactions between protocols and sets in maximum repetitions performance (PT, set1 – 21.3 ± 3.4; set2 – 16.1 ± 1.9; set3 – 13.5 ± 1.3 / PAA, set1 – 21.0 ± 2.0; set2 – 16.7 ± 2.6; set3 – 13.7 ± 2.2) (p ≤ 0.05) (p ≤ 0.05). Therefore, antagonist static stretching does not influence performance of maximum repetitions of knee extensors over multiple sets focused on muscle endurance.

Neuromuscular responses for resistance training sessions adopting traditional, superset, paired set and circuit methods

BACKGROUND

A challenging aspect of research in sports science is designing and conducting studies that simulate actual workout scenarios, especially with application to resistance training (RT). Therefore, the purpose of this study was to compare the effects of RT sessions performed in differing workout formats on myoelectric activity, strength performance, and metabolic markers (creatine kinase, lactate dehydrogenase, blood lactate) over 24, 48 and 72 hours post-workout.

METHODS

Twenty-two trained men (25.2±4.1 years, 182.1±12.3 cm and 91.2±5.9 kg) performed the following four training protocols with 10-repetition maximum loads in random order: 1) traditional set (TS): three sets were performed in succession for the barbell bench press (BP), lat pulldown (LPD), 45° incline bench press (BP45), seated close-grip row (SCR), triceps extension (TE) and biceps curl (BC) on a pulley; 2) paired set (PS): three paired sets were performed as follows: BP-LPD, BP45-SCR, and TC-B; 3) super-set (SS): similar to the PS protocol, but without rest between paired exercises; 4) circuit training (CT): one set of each exercise was performed sequentially three times.

RESULTS

The results showed greater total volume under the SS (8063.2±2270.5 kg) protocol versus the TS (7356.8±2279.7 kg). Total work (repetitions) was also significantly greater for the SS and CT protocols versus the TS (P<0.05).

CONCLUSIONS

Therefore, the practitioners should consider utilizing the SS method during time-constrained periods with the goal to achieve greater training volume in time-efficient manner versus the TS, PS and CT methods.

Effect of cadence on volume and myoelectric activity during agonist-antagonist paired sets (supersets) in the lower body

The aim of this study was to investigate the effect of cadence on volume load (VLoad) and muscle activity during agonist -antagonist paired sets (APS) in the lower body. Twelve trained men (24.0 ± 3.3 years; 78.3 ± 9.7 kg; 1.77 ± 0.58 m) volunteered to participate in this study. After the 10 maximum repetition test for leg extension and seated leg curl, participants performed three experimental protocols: first protocol (traditional)-three sets of only leg extension (60 bpm); second protocol (fast cadence)-three sets of leg extension, with each set preceded by one set on the seated leg curl with fast cadence (90 bpm); third protocol (slow cadence)-similar to the second, but seated leg curl with slow cadence (40 bpm). The total number of repetitions, VLoad and the electromyography activity for the vastus lateralis, vastus medialis and rectus femoris muscles were recorded. The VLoad was higher during APS than the traditional method, but the cadence (fast or slow) of antagonist exercise did not influence VLoad. Muscle activity of vastus lateralis was higher during traditional protocol; on the other hand, rectus femoris showed higher activity on APS fast cadence protocol, indicating that APS has a different influence on quadriceps components.

Hypotensive Responses of Reciprocal Supersets versus Traditional Resistance Training in Apparently Healthy Men

The purpose of this study was to compare the hypotensive responses of reciprocal supersets (SS) versus traditional training (TRAD) methods. Thirteen men with at least five years of recreational experience in resistance training (RT) volunteered for the study. When completing the TRAD protocol, participants performed the following exercises separately in sequence: chest press (CP), low row (LR), leg extension (LE), leg curl (LC), pull down (PD), and shoulder press (SP). The SS method required participants to complete the same exercises as in the TRAD protocol, but exercises were coupled such that muscles sequentially served both as an agonist for lift one and then antagonist for lift two and vice versa. Exercise order used was CP and LR, LE and LC, and PD and SP with 10 repetition maximum loads. Blood pressure (BP) was measured before and for every 10 minutes for one hour after training. There was significantly more total work (TW) done in the TRAD condition compared to SS. Post exercise hypotension was evident only after the TRAD session at minutes 30 and 40 for systolic BP. Significant differences between the TRAD and SS methods were found at 20 minutes, 30 minutes, and 40 minutes for systolic BP. There was no significant two-way interaction for group × time for diastolic BP. There was a significant two-way interaction for group × time for mean arterial pressure. Significant reductions for mean arterial pressure (MAP) occurred only in the TRAD method after 30 to 40 minutes compared to the baseline values. Therefore, a TRAD RT method was sufficient to cause a hypotensive effect after the training session whereas the SS method did not reveal significant decreases in BP after the session. However, these findings are important to elucidate concerns regarding the post-exercise hypotension after RT and showed that TW might be the key to promote these changes because the volume of training was shown to be an important training variable to manipulate and might be associated with BP hypotension after RT.

Myoeletric indices of fatigue adopting different rest intervals during leg press sets

INTRODUCTION

The purpose of this study was to examine the acute effect of different rest intervals between multiple sets of the 45° angled leg press exercise (LP45) on surface electromyographic (SEMG) spectral and amplitude indices of fatigue.

METHODS

Fifteen recreationally trained females performed three protocols in a randomized crossover design; each consisting of four sets of 10 repetitions with 1 (P1), 3 (P3), or 5 (P5) minute rest intervals between sets. Each set was performed with 70% of the LP45 ten-repetition maximum load. The SEMG data for biceps femoris (BF), vastus lateralis (VL), vastus medialis (VM), and rectus femoris (RF) muscles was then evaluated.

RESULTS

The SEMG amplitude change in the time coefficient (CRMS) and spectral fatigue index (Cf5) indicated higher levels of fatigue for all muscles evaluated during the P3 protocol versus the P1 and P5 protocols (p ≤ 0.05), respectively. The RF and VL muscles showed greater fatigue levels by the second and third sets; whereas, greater fatigue was shown in the VM and BF muscles by the fourth set (p ≤ 0.05).

CONCLUSIONS

A three-minute rest interval between sets might represent a neuromuscular window between a fatigue stated and fully recovered state in the context of neural activation. Moreover, a three minute rest interval between sets might allow for consistent recruitment of high threshold motor units over multiple sets, and thus promote a more effective stimulus for strength gains.

Repetition Performance and Blood Lactate Responses Adopting Different Recovery Periods Between Training Sessions in Trained Men

Miranda, H, Maia, MF, Paz, GA, de Souza, JAAA, Simão, R, Farias, DA, and Willardson, JM. Repetition performance and blood lactate responses adopting different recovery periods between training sessions in trained men. J Strength Cond Res 32(12): 3340-3347, 2018-The purpose of this study was to examine the effect of different recovery periods (24, 48, and 72 hours) between repeated resistance training (RT) sessions for the upper-body muscles on repetition performance and blood lactate responses in trained men. Sixteen recreationally trained men (age: 26.1 ± 3.1 years; height: 179 ± 4.5 cm; body mass: 82.6 ± 4.0 kg, 4.5 ± 2.2 years of RT experience) participated in this study. Eight repetition maximum (8RM) loads were determined for the bench press (BP), 30° incline bench press (BP30), and 45° incline bench press (BP45) exercises. To assess the effects of different recovery periods between repeated training sessions, 3 protocols were performed in randomized order, including 24 hours (P24), 48 hours (P48), and 72 hours (P72). Each RT session consisted of performing 4 repetition maximum sets of the BP, BP30, and BP45 with 8RM loads and 2-minute rest intervals between sets. Blood lactate levels were measured presession (PRE), immediately postsession (POST), 3 minutes postsession (P3), and 5 minutes postsession (P5). For the P24 protocol, significant decreases in repetition performance were found between sessions for the BP, BP30, and BP45 exercises, respectively. When considering session 2 only, the total work (repetition × sets) was significantly higher under P48 and P72 compared with P24 for the BP30 and BP45 exercises. Blood lactate levels (i.e., POST, P3, and P5) significantly increased for session 2 under the P24 compared with the P48 and P72 protocols, respectively. Therefore, coaches and practitioners who need to accomplish a higher training volume for the upper-body muscles should adopt recovery periods longer than 24 hours between sessions that train the same or similar muscle groups.