STRENGTH | MUSCLE – SETS – CLUSTER SETS – REST-PAUSE


PUSH-PULL SUPERSETS


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DO SUPERSETS INCREASE METABOLIC RATE?
– This study looked at traditional sets versus supersets.
– All exercises were 4 sets at 70% 1RM with 60 second rest between sets.
– Training was the same in terms of sets, intensity, and rest times.
– However, the super set group finished the training faster and had a higher metabolic rate 60 minutes post training.
TRADITIONAL:
(1) Bench press (2) Barbell row (3) Biceps curl (4) Triceps extension  (5) Leg extension (6) Leg curl
SUPERSETS:
(1a) Bench press (1b) Barbell row (2a) Biceps curl (2b) Triceps extension  (3a) Leg extension (3b) Leg curl


SETS TO FAILURE


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CLUSTER SETS


Influence of a Cluster Set Configuration on the Adaptations to Short-Term Power Training – 2018

Morales-Artacho AJ1Padial PGarcía-Ramos APérez-Castilla AFeriche B.
-Investigated the effects of a traditional (TT) vs. cluster (CT) resistance training on the lower-body force, velocity, and power output
– 19 males; 3-week resistance training (2 weekly sessions)
– CT involved 6 sets of 3 × 2 repetitions (30 seconds rest every 2 repetitions and 4 minutes 30 seconds between sets)
– TT comprised 6 sets of 6 continuous repetitions (5 minutes rest between sets)
– Before and after the training period, force (F25, F50, F75), velocity (V25, V50, V75), and power (P25, P50, P75) were obtained during the countermovement jump (CMJ) at 3 external loading conditions (25, 50, and 75% of body mass)
RESULTS
– After CT, very-likely moderate increments in P25 were observed compared with TT because of a very-likely moderate rise in V25
– No significant differences were observed in any of the F-v profile variables between the TT and CT groups
– 3 weeks of muscle power training including cluster set configurations are more efficient at inducing velocity and power adaptations specific to the training load


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REST-PAUSE SETS


Acute neuromuscular and fatigue responses to the rest-pause method

OBJECTIVES
– To compare muscle recruitment, maximal force, and rate of force development changes following different resistance exercise protocols with a constant volume-load
METHODS
– 14 resistance trained males completed 3 different resistance exercise protocols involving 20 squat reps, at 80% 1RM

– Protocol A consisted of 5 sets of 4 reps with 3 min inter-set rest intervals
– Protocol B was 5 sets of 4 reps with 20 sec inter-set rest intervals
– Protocol C: rest-pause method with an initial set to failure with subsequent sets performed with a 20 sec inter-set rest interval
– Maximal squat isometric force output and rate of force development (RFD) were measured before, immediately upon completion (IP), and 5 min (5P) following
– Muscle activity from 6 different thigh and hip muscles was measured with surface electromyography (EMG) at each time point, and during every squat repetition
RESULTS
– Participants completed the rest-pause method in 2.1 ± 0.4 sets, with a total protocol duration of 103 sec compared to 140 s and 780 s for protocols B and A, respectively
– All protocols elicited similar decreases in maximal force and RFD at IP, with full recovery at 5P
– Increased motor unit recruitment was observed during the rest-pause method compared to both protocols A and B for all muscles measured
CONCLUSIONS
– As a result of the increased EMG during exercise and no greater post-exercise fatigue, it was concluded that the rest-pause method may be an efficacious training method for resistance-trained individuals

DROP SETS


EFFECTS OF DROP SETS ON MUSCLE MASS AND STRENGTH
Julius FINK 1, Brad J. SCHOENFELD 2, Naoki KIKUCHI 3, Koichi NAKAZATO
BACKGROUND
– Group 1 (n = 8) did a single drop set (DS); Group 2 (n = 8) did 3 sets of conventional RT (normal set, NS)
RESULTS
1. Increases in triceps cross-sectional area (CSA): 10.0 ± 3.7% for DS and 5.1 ± 2.1% for NS
2. Strength increased 16.1 ± 12.1% for DS and 25.2 ± 17.5% for NS
CONCLUSIONS
– Superior muscle gains with a single set of DS compared to 3 sets of conventional RT, probably due to higher stress experienced in the DS


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BURN-OUT SETS


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BACK-OFF SETS


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STRETCH BETWEEN SETS


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