Abstract
The aim of this study was to analyze the effect of the manipulation of two different exercise orders using the tri-set system on the motor performance in exercises for the chest. Ten male (25.6 ± 5.7 years, 77.0 ± 5.8 kg, 172.9 ± 5.0 cm, 25.7 ± 1.4 kg/m 2 ) with experience in resistance training underwent two experimental sessions, in which the subjects performed two sequences of exercises for the chest: SEQA (bench press, in- cline bench press, and peck deck) and SEQB (peck deck, incline bench press, and bench press). The load used allowed 8 to 12 repetitions (80% of 1RM) in each exercise. A higher number of repetitions (29 ± 2 reps vs. 26 ± 3 reps, P < 0.001) and a greater total overload (resistance used x repetitions performed = 1,942 ± 172 kg vs. 1,728 ± 234 kg, P < 0.001) were observed in SEQB. The results suggest that in the tri-set system the higher number of repetitions and a greater training volume occur when the single-joint exercise is included before multiple-joint exercises.
Highlights
Adaptive responses induced by resistance training (RT) on muscular strength are associated with the combination of neural factors and muscle hypertrophy
Among the different RT systems reported in the literature, the so-called tri-set training system is one of the most frequently used, especially by individuals engaged in advanced RT programs, since this system can produce a high degree of muscle fatigue and metabolic stress[4], which are stimuli very favorable to neuromuscular adaptations[5]
A higher number of repetitions was observed in SEQB compared to SEQA (29 ± 2 reps vs. 26 ± 3 reps; P < 0.001)
Summary
Adaptive responses induced by resistance training (RT) on muscular strength are associated with the combination of neural factors and muscle hypertrophy. Neural factors make a great contribution during the initial phases of a RT program[1], whereas the hypertrophic process becomes determinant for the development of muscular strength lately[2] These adaptations tend to occur to a lesser extent as training time progresses, which may induce a process of stabilization (plateau) if strategies of training progression are not applied[3]. In this sense, the adoption of different RT systems (pyramid, superset, drop set, pre-exhaustion, among others) has been a strategy widely used by individuals with experience in RT and athletes, in an attempt to produce a gradual increase in stress that could lead to important adaptive responses. The aim of the present study was to analyze the effect of the manipulation of two different exercise orders using the tri-set system on the motor performance in exercises for the chest
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