The effect of a complex agonist and antagonist resistance training protocol on volume load, power output, electromyographic responses, and efficiency

Impact of squat set configuration on mechanical performance in paired sets of upper-body exercises

BACKGROUND

Paired sets and alternative set configurations (e.g., cluster sets) are frequently employed by strength and conditioning practitioners; however, their synergistic impact remains underexplored in research. This study aimed to elucidate whether the set configuration used in a lower-body exercise affects mechanical performance during paired sets of upper-body exercises.

METHODS

Twenty-one resistance-trained individuals (14 men and 7 women) randomly completed three experimental sessions that involved four sets of five repetitions at 75%1RM during both the bench press and bench pull exercises. The three experimental sessions varied solely in the activity conducted during the inter-set rest periods of each upper-body exercise: (i) Traditional squat - six squat repetitions without intra-set rest at 65%1RM; (ii) Rest redistribution squat - two clusters of three repetitions of the squat exercise at 65%1RM with 30 s of intra-set rest; and (iii) Passive rest - no exercise.

RESULTS

The rest redistribution set configuration allowed the sets of the squat exercise to be performed at a faster velocity than the traditional set configuration (p = 0.037). However, none of the mechanical variables differed between the exercise protocols neither in the bench press (p ranged from 0.279 to 0.875) nor in the bench pull (p ranged from 0.166 to 0.478).

CONCLUSIONS

Although rest redistribution is an effective strategy to alleviate fatigue during the sets in which it is implemented, it does not allow subjects to perform better in subsequent sets of the training session.

Impact of active intra-complex rest intervals on post-back squat versus hip thrust jumping potentiation

This study investigated the impact of active rest intervals within a lower body complex training session on post-activation performance enhancement (PAPE) response in amateur soccer players. Twelve soccer players took part in four different experimental conditions. These sessions included 2 sets of lower body complex-paired exercises, each involving 3 repetitions of either back squats or hip thrusts at 90% one-repetition maximum (1RM) as a conditioning activity paired with a broad jump and countermovement jump. Between those exercises in active intra-complex rest interval conditions, participants were performing 8 repetitions of bench press at 75%1RM or, in passive intra-complex rest interval conditions, rested while seated. A significant main effect of a set to increase broad jump length (p = 0.002), countermovement jump height (p = 0.002), and modified reactive strength index (p = 0.005) was revealed, without any significant differences between conditions. Post-hoc comparisons showed a significant increase in broad jump length from baseline to Set-2 (231 ± 13 vs. 234 ± 13 cm; p = 0.003; ES = 0.22). On the other hand, countermovement jump height and modified reactive strength index significantly increased from baseline to Set-1 (34.4 ± 3.6 vs. 35.6 ± 3.9 cm; p = 0.027; ES = 0.31 and 0.4 ± 0.05 vs. 0.45 ± 0.09; p = 0.005; ES = 0.66). Results of this study showed that to sustain a high training density, sports practitioners may incorporate upper body exercises within the intra-complex rest interval during lower limb complex training sessions and still elicit a significant PAPE effect.

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.

Post-Activation Performance Enhancement: Save Time With Active Intra-Complex Recovery Intervals

This study aimed to determine whether the intra-complex active recovery within the strength-power potentiating complex will impact the upper-body post-activation performance enhancement effect and how the magnitude of this effect will change across the upper-body complex training session. Thirteen resistance-trained males [the age, body mass, height, experience in resistance training, and one-repetition maximum (1RM) in bench press were 27 ± 4 years; 92.3 ± 15.4 kg; 182 ± 6 cm; 6.4 ± 2.4 years, and 118 ± 29 kg, respectively) participated in this study. Each participant completed a baseline bench press throw performance assessment at 30% 1RM. Next, five strength-power potentiating complexes consisting of a bench press at 80% 1RM were tested until the average barbell velocity decreased by 10% as a conditioning activity, and 6 min later, a re-test of bench press throw was carried out. During one experimental session during the rest interval inside the complex, they performed swiss ball leg curls, while between the complexes, a plank exercise (PAP-A) was performed. During the second experimental session, participants performed no exercises within the strength-power potentiating complexes and between them (PAP). Under control conditions, participants ran the same protocol (as the PAP condition) without the conditioning activity (CTRL). Friedman's test showed significant differences in peak (test = 90.634; p < 0.0001; Kendall's W = 0.410) and average (test = 74.172; p < 0.0001; Kendall's W = 0.336) barbell velocities during bench press throw. Pairwise comparisons indicated that the peak and average barbell velocities significantly increased in the fourth set [p = 0.022, effect size (ES) = 0.76 and p = 0.013, ES = 0.69, respectively], and the average barbell velocity was also increased in the second set (p = 0.018, ES = 0.77) in comparison to the baseline value during the PAP-A condition. Moreover, the peak barbell velocity was increased in the second (p = 0.008, ES = 0.72) and third (p = 0.019, ES = 0.76) sets compared to the baseline value during the PAP condition. This study showed that body-weight lower-body exercise as an intra-complex active recovery did not impair the upper-body post-activation performance enhancement effect across the complex training session.

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.

Effects of Power and Ballistic Training on Table Tennis Players' Electromyography Changes

The aim of the present study was to analyze the effects of ballistic and power training on table tennis players' electromyography (EMG) changes. Thirty male table tennis players, who were able to perform top spin strikes properly, were randomly assigned to three groups: power training (PT; n = 10); ballistic training (BT; n = 10); and no training (CON = control group; n = 10). PT and BT were performed 3 times weekly for 8 weeks. Before and after training programs, a one-repetition maximum test (1RM) and the EMG activity of all the subjects' upper/lower body muscles while performing top spin strokes were analyzed. After training, significant interactions (group × time) were observed in increasing 1RM strength in upper/lower muscles (p < 0.05). However, neither training type had any significant effect on muscle EMG activity. These findings suggest that there should not necessarily be any significant change in the EMG signal after BT and PT despite the increase in muscle strength.

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 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.

The effects of straight and alternating sets on volume load, training efficiency, and metabolic response in grapplers

BACKGROUND

The importance of strength in Brazilian jiu-jitsu (BJJ) has inspired several recommendations of resistance training (RT) in BJJ athletes, yet little is known about their responses to different RT approaches. Thus, we aimed to investigate volume, efficiency, and fatigue responses in two popular RT protocols.

METHODS

In a randomized crossover design, 12 male BJJ athletes (mean age: 24.5±3.1 years; height: 175±5 cm; body mass: 77.1±12.9 kg; body fat: 14.3±5.7%; BMI: 24.8±3.0) completed two separate RT protocols consisting of the same exercises performed either as straight sets (TRAD) or alternating sets (AST) for three sets to failure with a previously established 10-repetition maximum (10RM) load. Maximal number of repetitions (MNR), training duration, volume load (VL), and training efficiency (TE = VL/time), rating of perceived exertion (RPE), and blood lactate concentration (LAC) were assessed in each protocol.

RESULTS

MNR decreased steadily from first to last sets for all exercises, with no difference between protocols (P>0.05), resulting in the same VL. The shorter duration of AST resulted in increased TE (P<0.001), which was accompanied by higher RPE (P<0.001) and LAC (P<0.05), as well as higher session perceived load (P<0.01).

CONCLUSIONS

Given the role of VL as a driver of RT adaptations, both approaches may be suitable for improvements in strength and hypertrophy. The distinct differences in duration and metabolic response should be considered when implementing RT alongside regular sport training.

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.

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.

The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses

Purpose

Investigate the acute and short-term (i.e., 24 h) effects of traditional (TRAD), superset (SS), and tri-set (TRI) resistance training protocols on perceptions of intensity and physiological responses.

Methods

Fourteen male participants completed a familiarisation session and three resistance training protocols (i.e., TRAD, SS, and TRI) in a randomised-crossover design. Rating of perceived exertion, lactate concentration ([Lac]), creatine kinase concentration ([CK]), countermovement jump (CMJ), testosterone, and cortisol concentrations was measured pre, immediately, and 24-h post the resistance training sessions with magnitude-based inferences assessing changes/differences within/between protocols.

Results

TRI reported possible to almost certainly greater efficiency and rate of perceived exertion, although session perceived load was very likely lower. SS and TRI had very likely to almost certainly greater lactate responses during the protocols, with changes in [CK] being very likely and likely increased at 24 h, respectively. At 24-h post-training, CMJ variables in the TRAD protocol had returned to baseline; however, SS and TRI were still possibly to likely reduced. Possible increases in testosterone immediately post SS and TRI protocols were reported, with SS showing possible increases at 24-h post-training. TRAD and SS showed almost certain and likely decreases in cortisol immediately post, respectively, with TRAD reporting likely decreases at 24-h post-training.

Conclusions

SS and TRI can enhance training efficiency and reduce training time. However, acute and short-term physiological responses differ between protocols. Athletes can utilise SS and TRI resistance training, but may require additional recovery post-training to minimise effects of fatigue.

Maximal repetition performance, rating of perceived exertion, and muscle fatigue during paired set training performed with different rest intervals

BACKGROUND/OBJECTIVE

The purpose of this study was to examine rest interval length between agonist-antagonist paired set training (PS) on maximal repetition performance, rating of perceived exertion, and neuromuscular fatigue.

METHODS

Fourteen trained men (age, 24.2 ± 1.1 years; height, 175 ± 5.5 cm; body mass, 76.6 ± 7.0 kg) performed two experimental protocols in random order with 2 minutes (P2) or 4 minutes (P4) between agonist-antagonist PS, which consisted of a bench press set followed immediately by a seated row set with 8-repetition maximum loads, respectively. A total of three PS were performed for each rest interval protocol. The total repetitions performed and the rating of perceived exertion were recorded for each exercise set within each rest interval protocol. Electromyography signals were recorded for the posterior deltoid, biceps brachii, pectoralis major, and triceps brachii muscles during the SR exercise. The electromyography signals were then used to calculate a fatigue index for each rest interval protocol.

RESULTS

No significant differences were identified in the total repetitions completed between rest interval protocols for the bench press (P2 = 22.9 ± 1.3 and P4 = 22.6 ± 0.8) and seated row (P2 = 25.4 ± 1.7 and P4 = 25.1 ± 1.3). However, a significantly higher fatigue index was found for all muscles under the P2 versus the P4 protocol.

CONCLUSION

When performing agonist-antagonist PS, prescribing a shorter rest interval between PS may induce higher levels of fatigue, albeit with similar total repetitions versus a longer rest interval.

Effects of traditional vs. alternating whole-body strength training on squat performance

Traditional strength training with 80% of 1 repetition maximum (1RM) uses 2- to 5-minute rest periods between sets. These long rest periods minimize decreases in volume and intensity but result in long workouts. Performing upper-body exercises during lower-body rest intervals may decrease workout duration but may affect workout performance. Therefore, the purpose of this study was to compare the effects of traditional vs. alternating whole-body strength training on squat performance. Twenty male (24 ± 2 years) volunteers performed 2 workouts. The traditional set (TS) workout consisted of 4 sets of squats (SQ) at 80% of 1RM on a force plate with 3-minute rest between sets. The alternating set (AS) workout also consisted of 4 sets of SQ at 80% of 1RM but with bench press, and bench pull exercises performed between squat sets 1, 2 and 3 with between-exercise rest of 50 seconds, resulting in approximately 3-minute rest between squat sets. Sets 1-3 were performed for 4 repetitions, whereas set 4 was performed to concentric failure. Total number of completed repetitions of the fourth squat set to failure was recorded. Peak ground reaction force (GRF), peak power (PP), and average power (AP) of every squat repetition were recorded and averaged for each set. There was no significant interaction for GRF, PP, or AP. However, volume-equated AP was greater during the TS condition (989 ± 183) than the AS condition (937 ± 176). During the fourth squat set, the TS condition resulted in more repetitions to failure (7.5 ± 2.2) than the AS condition (6.5 ± 2.2). Therefore, individuals who aim to optimize squat AP should refrain from performing more than 3 ASs per exercise. Likewise, those who aim to maximize squat repetitions to failure should refrain from performing upper-body multijoint exercises during squat rest intervals.

Effects of different rest intervals between antagonist paired sets on repetition performance and muscle activation

Recent evidence suggests that exercising the antagonist musculature acutely enhances subsequent performance for the agonist musculature. The purpose of this study was to examine the effects of different rest intervals between sets for exercises that involve antagonistic muscle groups, a technique referred to as antagonist paired sets (APS). Fifteen recreationally trained men were tested for knee extension (KE) exercise performance, with or without previous knee flexion (KF) exercise for the antagonist musculature. The following protocols were performed in random order with 10 repetition maximum loads for the KF and KE exercises: (a) traditional protocol (TP)-1 set of KE only to repetition failure; (b) paired sets with minimal allowable rest (PMR)-1 set of KF followed immediately by a set of KE; (c) P30-30-second rest between paired sets of KF and KE; (d) P1-1-minute rest between paired sets; (e) P3-3-minute rest between paired sets; and (f) P5-5-minute rest between paired sets. The number of repetitions performed and electromyographic (EMG) activity of vastus lateralis, vastus medialis (VM), and rectus femoris (RF) muscles were recorded during the KE set in each protocol. It was demonstrated that significantly greater KE repetitions were completed during the PMR, P30, and P1 protocols vs. the TP protocol. Significantly greater EMG activity was demonstrated for the RF muscle during the KE exercise in the PMR and P30 vs. the TP, P3, and P5, respectively. In addition, significantly greater EMG activity was demonstrated for the VM muscle during the PMR vs. all other protocols. The results of this study indicate that no rest or relatively shorter rest intervals (30 seconds and 1 minute) between APS might be more effective to elicit greater agonist repetition enhancement and muscle activation.

Muscle fatigue and metabolic responses following three different antagonist pre-load resistance exercises

PURPOSE

Preload of antagonist muscles can be achieved by reciprocal actions (RAs) or by opposing muscle actions. However, evidence concerning neuromuscular and fatigue responses are scarce.

OBJECTIVE

To compare the effects of different knee flexor (KF) preload methods on knee extension (KE) vastus medialis muscle fatigue, based on EMG-spectral index (FI), load range (LR), total work (TW), blood lactate (LAC) and biceps femoris co-activation (BFc) during resistance exercise.

METHODS

Twenty-four healthy men (23.5±3.6yrs) performed three antagonist pre-load isokinetic exercises (4 sets, 10 repetitions, 60°s(-1), 1min rest between sets): RA (KF contraction immediately followed by KE); Superset (SS; one KF set immediately followed by one KE set); Multiple Set (MS; four KF sets followed by four KE sets).

RESULTS

Total work was significantly greater in RA. There was no significant decrease in LR between sets in RA. The BFc did not differ between protocols (p=0.063). However, RA presented greater biceps femoriscoactivation. The FI was greater during SS compared to RA and MS (p<0.05). The SS had greater LAC when compared to MS and RA (p=0.005 and p=0.007, respectively).

CONCLUSION

It is suggested that the RA protocol is more neuromuscular and metabolic efficient during the performance of knee extension resistance exercise.

Firefighters muscular recovery after a heavy work bout in the heat

Occasionally firefighters need to perform very heavy bouts of work, such as smoke diving or clearing an accident site, which induce significant muscle fatigue. The time span for muscular recovery from such heavy work is not known. The purpose of this study was to evaluate firefighters' force-, neural-, metabolic-, and structural-related recovery after task-specific heavy work in the heat. Fifteen healthy firefighters (14 males and 1 female) performed a 20-min heavy work bout that simulated smoke diving and the clearance of an accident site at 35 °C. After the work, muscular recovery was evaluated by wrist flexion maximal voluntary contraction (MVC), average electromyography during MVC and during 10%MVC, rate of force production, motor response and stretch reflex responses, muscle oxygen consumption and oxygenation level, and wrist flexor muscle pennation angle. Recovery was followed for 4 h. Each of the 12 measured parameters changed significantly (p < 0.05) from those at baseline during the follow-up. Muscle oxygen consumption and the wrist flexor pennation angle remained elevated throughout the follow-up (oxygen consumption baseline, 12.9 ± 1.7 mL O2·min(-1)·(100 g)(-1); 4-h value, 17.5 ± 1.6 mL O2·min(-1)·(100 g)(-1); p < 0.05 and pennation angle baseline, 15.7 ± 0.8°; 4-h value, 17.8 ± 0.8°; p < 0.05). Muscle reoxygenation rate was elevated for up to 2 h (baseline, 2.3 ± 0.4 μmol·L(-1)·min(-1); 2-h value, 3.4 ± 0.4 μmol·L(-1)·min(-1); p < 0.05). The other 9 parameters recovered (were no longer significantly different from baseline) after 20 to 60 min. We concluded that the recovery order in main components of muscle function from fastest to slowest was force, neural, metabolic, and structural.

The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency

The objective of this study was to investigate the acute effects on volume load (VL) (load × repetitions) of performing paired set (PS) vs. traditional set (TS) training over 3 consecutive sets. After a familiarization session 16 trained men performed 2 testing protocols using 4 repetition maximum loads: TS (3 sets of bench pull followed by 3 sets of bench press performed in approximately 10 minutes) or PS (3 sets of bench pull and 3 sets of bench press performed in an alternating manner in approximately 10 minutes). Bench pull and bench press VL decreased significantly from set 1 to set 2 and from set 2 to set 3 under both the PS and TS conditions (p < 0.05). Bench pull and bench press VL per set were significantly less under TS as compared to PS over all sets, with the exception of the first set (bench pull set 1) (p < 0.05). Session totals for bench pull and bench press VL were significantly less under TS as compared to PS (p < 0.05). Paired set was determined to be more efficient (VL/time) as compared to TS. The data suggest that a 2-minute rest interval between sets (TS), or a 4-minute rest interval between similar sets (PS), may not be adequate to maintain VL. The data further suggest that PS training may be more effective than TS training in terms of VL maintenance and more efficient. Paired set training would appear to be an efficient method of exercise. Practitioners wishing to maximize work completed per unit of time may be well advised to consider PS training.

Agonist-antagonist paired set resistance training: a brief review

Agonist-antagonist paired set (APS) training refers to the coupling of agonist and antagonist exercises, performed in an alternating manner with rest intervals between each set. The purpose of this review is to identify the proposed benefits and possible underlying mechanisms of APS training and to suggest how APS training may be exploited. Furthermore, areas deserving of further research attention will be presented. This review will also suggest a common terminology (i.e., APS training) for describing training modalities that alternate agonist and antagonist exercises. Although somewhat equivocal, evidence exists supporting the use of APS as a means of enhancing short-term power measures. Evidence also exists suggesting APS training is an efficacious and efficient means of developing strength and power. Time-efficient methods of developing strength and power would have benefits for athletes and the general population. Athletes able to spend less time developing strength and power would have more time to devote to other aspects of performance or other unrelated tasks. The general population may be more willing to adhere to less time-consuming resistance training programs that offer similar results, as compared to more time-consuming programs. This review concludes that the practical applicability of APS training in terms of acute performance enhancement is limited. However, the use of APS training as an efficacious and time-effective method for developing strength and power may hold some merit.