Abstract
DOI: http://dx.doi.org/10.5007/1980-0037.2016v18n2p187 Although the tri-set system is widely adopted by athletes and experienced weight training practitioners aimed at optimizing the metabolic overload, there are still few works in literature on the effect of exercise order manipulation on this training system. Therefore, this work was aimed at investigating the effect of exercise order manipulation on the number of repeats and training volume using the tri-set system for lower limbs. This is a randomized cross-over design study. The experimental group consisted of 14 healthy men (23.53 ± 5.40 years; 24.51 ± 2.96 kg/m2). Subjects were submitted to two experimental sessions at different exercise order for lower limbs: Sequence A: squat on guided bar, leg press 45° and bilateral leg extension; sequence B: bilateral leg extension, leg press 45° and squat on guided bar. Three sets to volitional fatigue in all exercises were performed, with intensity of 75% 1RM. Superiority for sequence B in the total number of repeats (70.14 ± 13 vs 60.93 ± 7.94 repeats, p = 0.004) and total training volume (9129.64 ± 2830.05 vs 8238.29 ± 2354.20 kg, p = 0.014) was observed. Based on the above, the performance of single-joint exercises before multi-joint exercises in the tri-set system adopted for lower limbs induced higher number of repeats and total training volume.
Highlights
Weight training is prescribed depending on the manipulation of several variables
Among the main weight training systems described in literature, the tri-set method has been widely adopted by athletes and experienced weight training practitioners seeking to optimize the metabolic overload made possible due to the short interval of rest among exercise sessions for the same muscle group[4]
Significant values were found in exercises squat on guided bar (SA > sequence B (SB), p < 0.001) and bilateral leg extension (SB > sequence A (SA); p < 0.001)
Summary
Weight training is prescribed depending on the manipulation of several variables. The modulation of the number of series and repeats, training volume, load intensity, speed and exercise order determines the magnitude of neural and morphological adjustments in skeletal muscle such as increased strength, resistance and cross-sectional area[1].It has been shown that the magnitude of these adjustments induced by weight training occurs in smaller proportions as the individual increases the number of training sessions[2,3]. The modulation of the number of series and repeats, training volume, load intensity, speed and exercise order determines the magnitude of neural and morphological adjustments in skeletal muscle such as increased strength, resistance and cross-sectional area[1]. Periodized manipulation of the training load components is recommended in order to modify the metabolic stress and optimize the results of athletes or practitioners[1]. Among the main weight training systems described in literature (dropset, pre-exhaustion, pyramid, among others), the tri-set method has been widely adopted by athletes and experienced weight training practitioners seeking to optimize the metabolic overload made possible due to the short interval of rest among exercise sessions for the same muscle group[4]. There is need for further information about this method in order to provide more evidence-based subsidies for coaches to choose the training system that best meets the objectives of their athletes
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