Set Resistance Training Research Articles

Effects of cluster set resistance training on bone mineral density and markers of bone metabolism in older hemodialysis subjects: A pilot study

Chronic kidney disease (CKD) is associated with a series of mineral bone disturbances due to increased production of parathormone which increases the activity of osteoclasts, removing calcium and phosphorous from the bones. However, the literature lacks investigations on the feasibility of different resistance training (RT) methods, such as cluster-sets, in this population. Thus, the aim of the present study was to compare traditional versus cluster-set RT protocols on bone mineral density (BMD) T-score, BMD Total, femur BMD, L3-L4 BMD, femoral neck BMD, Klotho, FGF23, Klotho - FGF23 ratio, Sclerostin, vitamin D, phosphorous and calcium in older subjects with CKD. Seventy-eight older subjects (age: 57.55 ± 4.06 years, body mass: 72.26 ± 13.96 kg, body mass index: 26.73 ± 2.97 kg/m2) with CKD undergoing maintenance hemodialysis were randomly divided into control group (CG, n = 26), traditional RT (RT, n = 26) and cluster-set RT (RT-CS, n = 26) groups. Subjects completed 24 weeks of RT three times per week, 1 h and 30 min before the hemodialysis session, and each training lasted around 60 to 80 min. There was a group×time interaction for total BMD, femur BMD, L3-L4 BMD, and femoral neck BMD, revealed by improvements for RT and RT-CS groups (pre versus post). Only femur BMD displayed differences as compared with the CG. Minimum clinically important difference (MCID) values revealed more responsive subjects in the RT-CS group for total BMD, femur BMD, klotho, FGF23, sclerostin, Vitamin D and calcium. In conclusion, RT can be used as a non-pharmacological complementary strategy for the treatment of CKD. RT-CS may be useful for these subjects as more responders were found for this type of training.

Impact of weekly resistance training set volume on adiponectin, TNF-ALFA and leptin levels in obese individuals: a systematic review

Impact of weekly resistance training set volume on adiponectin, TNF-ALFA and leptin levels in obese individuals: a systematic review

Inter-Repetition Rest Impact on the Estimated Repetitions in Reserve at Various Loads and Proximities to Neuromuscular Failure.

Ruiz-Alias, SA, Ramirez-Campillo, R, Leando Quidel-Catrilelbún, ME, García-Pinillos, F, and Pérez-Castilla, A. Inter-repetition rest impact on the estimated repetitions in reserve at various loads and proximities to neuromuscular failure . J Strength Cond Res 38(8): 1379-1385, 2024-The repetitions in reserve (RIR) estimation method allows for monitoring resistance training set volume. However, a significant bias is commonly observed when ending the set further from neuromuscular failure and using lower relative loads. Is unclear if implementing an IRR could improve its estimation validity. This study aimed to determine if the RIR estimation is influenced by the IRR at different relative loads and proximities to neuromuscular failure during the back squat (BQ) and bench press (BP) exercises. After a familiarization session, 19 male subjects (age, 21-26 years) completed an experimental session for each IRR configuration: IRR0 (without rest), IRR3 (3 seconds of rest), and SSIRR (self-selected rest [up to 5 seconds]). In each session, single sets to neuromuscular failure were performed at 3 relative loads (65% 1 repetition maximum [1RM], 75% 1RM, 85% 1RM) for BQ and BP exercises. Using the Estimated Repetitions to Failure scale, subjects estimated the RIR associated with a score of "5" and "2" (i.e., RIR-5 and RIR-2). The results revealed no interactions between the RIR estimation and IRR for BQ (RIR-5: p = 0.812; RIR-2: p = 0.084) or BP (RIR-5: p = 0.884; RIR-2: p = 0.944). Subjects provided valid estimations, with overestimation (BQ RIR-5: 0%; BQ RIR-2: 2.9%; BP RIR-5: 1.1%; BP RIR-2: 2.3%) or underestimation (BQ RIR-5: 14.9%; BQ RIR-2: 4%; BP RIR-5: 15.2% BP RIR-2: 8.2%) in few sets. In conclusion, the RIR estimation method seems valid, and the IRR (0-5 seconds) does not influence its validity at 65-85% 1RM loads nor proximities to neuromuscular failure (RIR-2, RIR-5).

Relationship between perceptual and mechanical markers of fatigue during bench press and bench pull exercises: impact of inter-set rest period length.

This study aimed to explore whether the relationship between perceptual (rating of perceived exertion; RPE) and mechanical (maximal number of repetitions completed [MNR], fastest set velocity, and mean velocity decline) variables is affected by the length of inter-set rest periods during resistance training sets not leading to failure. Twenty-three physically active individuals (15 men and eight women) randomly completed 12 testing sessions resulting from the combination of two exercises (bench press and bench pull), three inter-set rest protocols (1, 3, and 5 min), and two minimal velocity thresholds (farther from muscular failure [MVT0.45 for bench press and MVT0.65 for bench pull] and closer to muscular failure [MVT0.35 for bench press and MVT0.55 for bench pull]). The duration of inter-set rest periods did not have a significant impact on RPE values (p ranged from 0.061 to 0.951). Higher proximities to failure, indicated by lower MVTs, were associated with increased RPE values (p < 0.05 in 19 out of 24 comparisons). Moreover, as the number of sets increased, an upward trend in RPE values was observed (p < 0.05 in seven out of 12 comparisons). Finally, while acknowledging some inconsistencies, it was generally observed that higher magnitudes of the mechanical variables, especially MNR (rs < -0.55 in three out of four comparisons), were associated with lower RPE values. These results, which were comparable for the bench press and bench pull exercises, suggest that post-set RPE values are affected by the fatigue experienced at both the beginning and end of the set.

Hemodynamic Response in Ascending Aorta Surgery Patients during Moderate Intensity Resistance Training.

In patients undergoing ascending aortic surgery (AAS), postsurgical physical exercise with a safe and effective exercise prescription is recommended. Resistance training is associated with blood pressure (BP) elevations that may increase the risk of new aortic dissection or rupture. However, the acute hemodynamic response to resistance training for this patient group is unknown. The aim of this study was to investigate peak systolic BP (SBP) increases in AAS patients during moderate intensity resistance training. SBP was measured continuously beat-to-beat with a noninvasive method during three sets of leg presses at moderate intensity. A 15-repetition maximum strength test was performed to estimate the maximal amount of resistance a participant could manage 15 times consecutively (equivalent to approximately 60-65% of their maximum strength). The study had 48 participants in total, i.e., 24 cases and 24 controls. Both groups consisted of 10 females (42%) and 14 males (58%). The case group had a mean age of 60.0 (SD ± 11.9) years and a mean of 16.3 months since surgery (minimum 4.4 and maximum 39.6 months). 22 of the 24 cases received antihypertensive medication. The median baseline BP was 119/74 mmHg among cases and 120/73 mmHg among controls. During the first set of leg presses, the median peak SBP was 152 mmHg, in the second set 154 mmHg, and in the third set 165 mmHg. Corresponding values in controls were 170 mmHg, 181 mmHg, and 179 mmHg. The highest peak SBP registered in an AAS patient was 190 mmHg and in any healthy control was 287 mmHg. The findings indicate that AAS patients in control of their BP have the endurance to perform 3 sets of resistance training at moderate intensity as their SBP increases with a maximum of 39% from the baseline compared to the 51% increase in the control group.

Impact of cluster set resistance training on strength, functional capacity, metabolic and inflammatory state in older hemodialysis subjects: A randomized controlled clinical trial

Background and aimsHemodialysis-associated neuromuscular dysfunction appears to be counteracted by resistance training (RT) in older patients with chronic kidney disease (CKD). Thus, the aim of the present study was to evaluate the impact of cluster-set RT protocol on anthropometric parameters, functional capacities, and biochemical variables in older patients with CKD. Methods and resultsSeventy-eight older patients (age: 57.55 ± 4.06 years) with CKD undergoing maintenance hemodialysis participated, and were randomly divided into control group (CG, N = 26), traditional RT (RT, N = 26) and cluster-set RT (RT-CS, N = 26) groups. Participants completed 24 weeks of RT three times per week, 1 h and 30 min before the hemodialysis session. Patients from the RT-CS group displayed increased adherence as compared to the RT group (66.35 % versus 61.73 %, p < 0.0001). There was an improvement of all anthropometric variables, handgrip strength, timed up and-go (TUG) and six-minute walking test (6MWT) following both training protocols when compared to control group and pre-intervention values. Fasting blood glucose decreased for both RT and RT-CS groups as compared with pre-intervention, without differences between training protocols and CG. Glycated hemoglobin, inflammatory cytokines, and triglycerides decreased in RT and RT-CS groups as compared with pre-intervention and CG, without differences between them. Furthermore, the RT-CS protocol resulted in a greater number of people who were responsive to training when compared to traditional training. ConclusionsRT-CS is a clinically valuable tool to improve anthropometric parameters, handgrip strength, TUG, 6MWT, fasting blood glucose, and cytokines in CKD older patients.

A comparative analysis of the effects of drop set and traditional resistance training on anaerobic power in young men

Drop set is a popular time-efficient resistance training method. This study aimed to compare the impact of drop-set (DS) training versus traditional resistance training (TRT) while ensuring equalized total training volume on the Wingate Anaerobic Test. Twenty-four sports science students were assigned to either DS (n=12) or TRT (n=12) protocols according to their 1 RM values, and they trained twice a week for 6 weeks.1 RM test was only conducted at the beginning of the study, while the Wingate anaerobic power test was administered at baseline and after the intervention period. The study demonstrated a significant main effect of time for peak power (p&lt; 0.001), and a between-group interaction effect was observed for peak power (p&lt; 0.05). The DS group exhibited slightly higher peak power values compared to TRT (p&lt; 0.05, 15% increase for DS, 13% for TRT, ES: 0,50 and 0,36 respectively), while both groups displayed significantly increased values from pre to post-testing (p &lt; 0.001). Based on our findings, it can be inferred that DS training leads to slightly greater enhancements in anaerobic power when compared to TRT. Additionally, the study confirmed that a 6-week (12 sessions in total) resistance training program utilizing a load of 70% of 1 RM was sufficient to enhance anaerobic performance in young active men.

Effects of resistance training on sarcopenia in patients with intestinal failure: A randomized controlled trial

The potential effects of resistance training on sarcopenia in patients with intestinal failure (IF) are not fully elucidated. This study aimed to explore the efficacy of a resistance training program on appendicular skeletal muscle index (ASMI), physical performance, body composition, biochemical parameters, and health-related quality of life (HRQOL) in patients with IF exhibiting sarcopenia. A single-center randomized controlled trial was conducted in a Chinese tertiary teaching hospital. Patients with IF exhibiting sarcopenia were randomly assigned to the exercise group or control group. Participants in the exercise group incorporated four sets of resistance training involving the limbs and abdominal and lower back muscles, six times weekly for 4 weeks. The control group received no specific intervention. The primary outcome was the between-group difference in ASMI 4 weeks after intervention. Secondary outcomes included handgrip strength, 6-m gait speed, body composition, biochemical parameters, and HRQOL. A total of 60 participants (control group 30, age 51.2±12.9 years, women 43.3%; exercise group 30, age 53.9±14.5 years, women 56.7%) completed the 4-week intervention trial. For the primary outcome, significant intervention effects were found in ASMI between the exercise group and the control group (mean difference 0.72, 95% CI, 0.56-0.89, P<0.001). There were notable differences in handgrip strength (mean difference 2.7, 95% CI, 1.7-3.6, P<0.001), 6-m gait speed (mean difference 0.08, 95% CI, 0.01-0.35, P=0.034), body composition (including total cell mass, bone mineral content, skeletal muscle mass, lean mass, visceral fat area, total body water, intracellular water, extracellular water, and segmental water-legs), and biochemical parameters (including IGF-1, prealbumin, and hemoglobin) between the two groups (P<0.05). No significant intervention benefits were observed for other secondary outcomes, including biochemical parameters (including albumin, total bilirubin, etc.) and HRQOL (P>0.05). In this randomized clinical trial, we observed that 4 weeks of resistance training was associated with improved ASMI, physical performance, biochemical parameters (including IGF-1, prealbumin, and hemoglobin), and body composition in IF patients with sarcopenia. Resistance training can be recommended as a simple and effective method to improve sarcopenia in patients with IF. www.chictr.org.cn, identifier: ChiCTR2100051727.

Systemic Lupus, Metabolic Syndrome, Cardiac Disease, and Peripheral Artery Disease

Systemic Lupus, Metabolic Syndrome, Cardiac Disease, and Peripheral Artery Disease

Exercise volume load in women with breast cancer: Study protocol for the ABRACE randomized clinical trial

BackgroundAn increased number of breast cancer patients are challenged by acute and persistent treatment side effects. Oncology guidelines have been establishing physical exercise to counteract several treatment-related toxicities throughout cancer care. However, evidence regarding the optimal dose-response, feasibility, and the minimal resistance exercise volume and/or intensity remains unclear. The ABRACE Study will assess the impact of different resistance training volumes (i.e., single or multiple sets) combined with aerobic exercise on physical and psychological outcomes of breast cancer patients undergoing primary treatment. MethodsThis study is a randomized, controlled, three-armed parallel trial. A total of 84 participants, aged ≥18 years, with breast cancer stages I-III, initiating adjuvant or neoadjuvant chemotherapy (≤50% of sessions completed) will be randomized to multiple sets resistance training plus aerobic training group, single set resistance training plus aerobic training group or control group. Neuromuscular and cancer-related fatigue (primary outcomes), muscle strength, muscle thickness, muscle quality by echo intensity, body composition, cardiorespiratory capacity, functional performance, upper-body endurance and quality of life will be measured before and after the 12-week intervention. Our analysis will follow the intention-to-treat approach and per-protocol criteria, with additional sub-group analysis. DiscussionFindings support prescribing exercise during chemotherapy for breast cancer and elucidate the potential role of different resistance training volumes as a management strategy for physical and psychological impairments in women with early-stage breast cancer. Our main hypothesis is for superiority in physical and psychological outcomes for both training groups compared to the control group, with no difference between single or multiple sets groups. Trial registrationClinical trials NCT03314168.

Study protocol: investigating the feasibility of a hybrid delivery of home-based cluster set resistance training for individuals previously treated for lung cancer

BackgroundSymptom burden remains a critical concern for individuals with non-small cell lung cancer (NSCLC) following the completion of treatment. The most common symptom clusters, dyspnea (shortness of breath) and fatigue, can contribute to physical decline, reductions in quality of life, and a higher risk of comorbidities and mortality. Dyspnea is a primary limiter of exercise capacity in individuals with lung cancer, resulting in exercise avoidance and an accelerated physical decline. As such, designing resistance training with cluster sets to mitigate symptoms of dyspnea and fatigue may result in improved exercise tolerance. Thus, maintaining the exercise stimulus via cluster sets, combined with improved tolerance of the exercise, could result in the maintenance of physical function and quality of life. The purpose of this study is to investigate the feasibility and preliminary efficacy of a hybrid-delivery home-based cluster-set resistance training program in individuals with NSCLC.MethodsIndividuals with NSCLC (n = 15), within 12 months of completion of treatment, will be recruited to participate in this single-arm feasibility trial. Participants will complete 8 weeks of home-based resistance training designed to minimize dyspnea and fatigue. The hybrid delivery of the program will include supervised sessions in the participants’ home and virtual supervision via video conferencing. The primary outcome of feasibility will be quantified by recruitment rates, retention, acceptability, and intervention fidelity. Exploratory outcomes (dyspnea, fatigue, quality of life, physical function, and body composition) will be assessed pre- and post-intervention.DiscussionThis study will provide important data on the feasibility of delivering this intervention and inform procedures for a future randomized controlled trial.Trial registrationRecord not yet public

Intermittent aerobic-resistance interval training versus continues aerobic training: Improvement in cardiac electrophysiologic and anthropometric measures in male patients post myocadiac infarction, a randomized control trial.

Exercise is a valuable intervention modality for patients post-myocardial infarction (MI). Aerobic and resistance training are both commonly used separately in cardiac rehabilitation. However, the effect of aerobic interval exercise combined with alternating sets of resistance training (super-circuit training, SCT) on cardiac electrophysiologic and anthropometric measures had not been thoroughly investigated. The primary objective of this study was to compare the effectiveness of moderate-intensity continuous-aerobic training (CAT) vs. SCT on cardiac electrical measures (resting electrocardiographic, ECG; a nd heart rate variability, HRV) in patients' post-MI presenting reduced left ventricular function. Second, to examine its effect on anthropometric measures. Twenty-nine men post-MI with reduced left ventricular function were assigned randomly to either 12 weeks of CAT (n = 15) or SCT (n = 14). CAT group performed moderate-intensity activity. SCT group performed high-intensity exercise, alternating between resistance and aerobic training. Differences between CAT and SCT groups were done using independent t-tests, paired t-tests and effect size (ES). Participants in both groups improved their HRV measures (increase in HFnu; p < 0.05; ES > 0.51) and ECG (reduction in QT-dispersion; p < 0.05; ES > 0.51). Only the SCT group had significant improvements in waist circumference (p < 0.05). Exercise improves cardiac electrical measures post-MI. However, in comparison to CAT, SCT may yield greater anthropometric changes. In order to have improvements in cardiac electrical stability, clinicians working with post-MI patients may use both CAT and SCT. However, SCT might result in greater improvements.

Changes in Heart Rate Variability and Post-Exercise Blood Pressure from Manipulating Rest Intervals Between Sets of Resistance Training.

The purpose of this study was to compare blood pressure and heart rate variability responses in physically active men after performing resistance training sessions with rest intervals of 1 min, 2 min and 3 min. Eighteen men (age, 21.6±1.1 years; body mass, 74.1±8.1 kg; body height, 175.3±7.1 cm) who performed 180min of physical activity per week participated in this study. After determining the 15RM loads for the squat, bench press, bent-over row and deadlift, participants performed a resistance training session. Participants performed three resistance training protocols in randomized counterbalanced order. Each experimental protocol comprised different rest intervals between sets of resistance training exercises (1min, 2min or 3min). During each experimental session, participants performed three sets with a 15RM load. Blood pressure and heart rate variability were measured before and for 2h after each session. The results demonstrated a greater blood pressure (p<0.05) reduction with a longer rest interval. There was no statistically significant difference in heart rate variability changes between groups. These results indicate that 2min and 3min rest intervals while using a 15RM load provide the best stimulus for a blood pressure reduction response after a resistance training session. Our findings suggest that strength and conditioning professionals should prescribe 2min or 3min rest intervals when resistance training is performed with a 15RM load if the aim is to obtain an acute reduction in blood pressure after a resistance training session.

Quality of life responses after combined and aerobic water-based training programs in older women: a randomized clinical trial (ACTIVE Study).

Quality of life (QoL) is an important health index for older adults. The aim of this study was to compare the effects of 16weeks of aerobic training to 8weeks of aerobic followed by 8weeks of combined (i.e., resistance and aerobic exercises) training, as well as to a control group on the QoL of older women exercising in the aquatic environment. 52 older women were first randomized to either aerobic training (n = 35) or a control group (n = 17). After 8weeks of intervention, participants initially assigned to the aerobic training group were again randomized to either 8 additional weeks of aerobic (n = 17) or combined training (n = 18). Aerobic training was performed at the heart rate percentage associated with the anaerobic threshold, while resistance training sets were performed at maximal effort. The control group performed low-intensity water-based therapeutic exercises. QoL was assessed before (week 0) and after the intervention (week 17) using the WHOQOL-BREEF and WHOQOL-OLD questionnaires. Generalized Estimating Equations (GEE) and Bonferroni post hoc tests (α = 0.05) were used to compare time points and groups. QoL improved significantly only in the training groups after the 16-week training intervention, whereas it remained unchanged in the control group. In addition, autonomy, environment, and present, past and future activities domains were more impacted after combined training. QoL improved only in the water-based training groups, and the addition of resistance exercises to the training program resulted in additional benefits to autonomy, environment, and past, present, and future activities domains. Clinical Trials NCT03892278.

Cluster Sets for Muscle Hypertrophy: A Short Review †

Cluster-set resistance training is focused on performance improvements of sports by increasing the repetition maximum, jump height, and efficiency in the sprint. In this commentary, we present relevant aspects to optimize the use of cluster training under the context of muscle hypertrophy. Therefore, we address intra-sets pauses, the number of repetitions per block, and strategies that benefit this methodology. During a cluster set resistance training program, not only the total number of repetitions could be higher, which means a superior total volume, but also a higher mechanical output might lead to potential benefits to muscle hypertrophy.

Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise

The study aimed to compare the effects of drop set resistance training (RT) versus traditional RT on markers of maximal muscle strength and regional hypertrophy of the quadriceps femoris. Sixteen recreationally active young men had one leg randomly assigned to the drop-set method (DS) and the other to training in a traditional manner (TRAD). Participants performed unilateral seated leg extensions using a periodized approach for eight weeks. Rectus femoris (RF) and vastus lateralis (VL) muscle thickness (MT), estimated one repetition maximum (RM) in the unilateral knee extension, and peak and average isokinetic knee extension torque at 60°/s angular velocity were measured pre- and post-study. Both conditions increased muscle thickness of the RF and VL from pre- to post-intervention. DS showed statistically greater increases in the RF at 30% and 50% of muscle length, whereas no MT differences were detected at 70% muscle length nor at any aspect of the VL. Both DS and TRAD increased estimated one RM from pre- to post-study (+34.6% versus +32.0%, respectively) with no between-condition differences noted. Both conditions showed similar increases in peak torque (DS: +21.7%; TRAD: +22.5%) and average torque (DS: +23.6%; TRAD: +22.5%) from pre- to post-study. Our findings indicate a potential benefit of the drop-set method for inducing non-uniform hypertrophic gains in the RF muscle pursuant to leg extension training. The strategy did not promote an advantage in improving hypertrophy of the VL, nor in strength-related measures, compared to traditional training.

Comparison of Hamstrings and Quadriceps Femoris Muscle Thickness Increment between Agonist-Antagonist Paired Set and Traditional Set Resistance Training in Untrained Healthy Subjects

Background: Resistance training is an effective way to increase muscle mass. Resistance training with agonist-antagonist paired set method can be an alternative to increase muscle mass within a relatively short training time.Aim: To compare the increase in hamstrings and quadriceps femoris muscle thickness between agonist-antagonist paired set (APS) and traditional set (TS) resistance training in untrained healthy subjects.Material and Methods: This study was an experimental study on 16 untrained healthy men which were randomly assigned to the APS and the TS group. Each group got leg curl and leg extension exercises with equal training volume for 6 weeks. For the APS group, 1 set of leg curls was followed by 1 set of leg extensions, repeated for 3 sets. For the TS group, 3 sets of leg curls were followed by 3 sets of leg extensions. Muscle thickness was compared from pre- to post-training and between the intervention groups using B-mode ultrasound.Results: Muscle thickness of the hamstrings and quadriceps femoris increased significantly from pre- to post-training in both groups (p&lt;0.05). The increase in muscle thickness between the two groups was not significantly different (p&gt; 0.05).Conclusion: Resistance training with the APS method did not give a higher increment of hamstrings and quadriceps femoris muscle thickness compared to the TS method in healthy untrained subjects.

Strengthening the Case for Cluster Set Resistance Training in Aged and Clinical Settings: Emerging Evidence, Proposed Benefits and Suggestions.

Resistance training (RT) is a fundamental component of exercise prescription aimed at improving overall health and function. RT techniques such as cluster set (CS) configurations, characterized by additional short intra-set or inter-repetition rest intervals, have been shown to maintain acute muscular force, velocity, and 'power' outputs across a RT session, and facilitate positive longer-term neuromuscular adaptations. However, to date CS have mainly been explored from a human performance perspective despite potential for application in health and clinical exercise settings. Therefore, this current opinion piece aimsto highlight emerging evidence and provide a rationale for why CS may be an advantageous RT technique for older adults, and across several neurological, neuromuscular, cardiovascular and pulmonary settings. Specifically, CS may minimize acute fatigue and adverse physiologic responses, improve patient tolerance of RT and promote functional adaptations (i.e., force, velocity, and power). Moreover, we propose that CS may be a particularly useful exercise rehabilitation technique where injury or illness, persistent fatigue, weakness and dysfunction exist. We further suggest that CS offer an alternative RT strategy that can be easily implemented alongside existing exercise/rehabilitation programs requiring no extra cost, minimal upskilling and/or time commitment for the patient and professional. In light of the emerging evidence and likely efficacy in clinical exercise practice, future research should move toward further direct investigation of CS-based RT in a variety of adverse health conditions and across the lifespan given the already demonstrated benefits in healthy populations.

Effect of 10 sets versus 5 sets of resistance training on muscular endurance.

A paucity of research exists examining whether resistance training with a greater number of sets per exercise enhances the development of muscular endurance. The aim of this study was to investigate the effects of ten sets versus five sets of resistance training on muscle endurance. Fifteen healthy males (age 23.7±4.6 y) with at least 1 year resistance training experience were randomly assigned to 6 weeks of 10 sets (10-SET) or 5 sets (5-SET) of 10 repetitions at 60-80% one-repetition maximum (1RM) for specific compound resistance exercises with rest intervals between sets of 60-90 s and 60 s between exercises, performed 3 times per week. Relative muscle endurance was assessed via maximal repetitions using 70% 1RM for the bench press, lat pulldown and leg press. There was a significant increase in the number of repetitions to failure in the muscle endurance test for the leg press in 10-SET (40.9%, P=0.04) and 5-SET (27.9%; P=0.03), although no statistical differences between groups in the post-intervention results. Both groups increased volume-load in the muscle endurance test for the bench press (≥14.3%, P<0.05) and leg press (≥36.7%, P<0.05), but there were no statistical differences between groups in the post-intervention results. Findings suggest that performing 10 sets compared to 5 sets of resistance training does not enhance the development of relative muscle endurance. The volume-load accrued within an individual set rather than across sets may be of greater importance when targeting muscular endurance.

Total Training Volume and Muscle Soreness Parameters Performing Agonist or Antagonist Foam Rolling between Sets.

Background: Foam rolling (FR) has become very popular in recent years; however, the practice of FR between sets of resistance training (RT) for the lower limbs needs further examination. Purpose: Therefore, the purpose of the present study was to examine the effect of FR for the agonists (quadriceps) and antagonists (hamstrings) between multiple sets of the leg extension on repetition maximum performance (RM), fatigue resistance index (FRI), and muscle soreness (MS). Study design: Quasi-experimental clinical trial. Methods: Twenty trained men participated in this study (30.35 ± 6.56 years, 1.77 ± 0.05 cm, 87.70 ± 7.6 kg) and attended seven sessions with 48 h between sessions, (one familiarization session; two 10-RM test and retest sessions; and four experimental sessions). The four experimental sessions were performed in random order and included: agonist foam rolling (AFR), antagonist foam rolling (ANTFR), agonist/antagonist foam rolling (A/ANTFR), and traditional control (TP, without foam rolling). All sessions consisted of three sets for maximal repetitions with a 10-RM load for the leg extension. In the AFR and ANTFR sessions, there was a 120 s rest interval between sets, during which FR was done for the agonists or antagonists, respectively. In the A/ANTFR protocol, there was a 120 s rest interval between sets, during which FR was done for the agonists and antagonists. In the traditional protocol (TP), there was a 120 s passive rest interval between sets. Results: Regarding the total training volume (TTV), significant differences were noted between sessions (F3,57 = 11.014; p = 0.0001). The AFR, ANTFR, and A/ANTFR sessions had significantly higher TTV versus the TP (p < 0.05). Regarding the FRI, significant differences were noted between sessions (F3,57 = 2917, p = 0.042). A significantly higher fatigue index was shown for the ANTFR and AFR sessions versus the TP (p < 0.05). Regarding the total number of repetitions, significant differences were noted between sessions (F3,57 = 11.086, p = 0.0001). The total number of repetitions was significantly higher in the A/ANTFR, ANTFR, and AFR versus the TP session (p < 0.05). MS was significantly lower in the A/ANTFR, ANTFR, and AFR sessions versus the TP session (p < 0.05). Conclusion: In conclusion, foam rolling between sets for the agonist or antagonist separately or in succession, resulted in greater neuromuscular performance and higher fatigue indices, as well as reducing the perception of acute muscle soreness.