Upper-lower body super-sets vs. traditional sets for inducing chronic athletic performance improvements

  1. Peña García-Orea, Guillermo 1
  2. Rodríguez Rosell, David 3
  3. Ballester-Sánchez, Ángel 2
  4. Grigoletto, Marzo Edir da Silva 4
  5. Belando Pedreño, Noelia 2
  1. 1 Universidad de Murcia
    info

    Universidad de Murcia

    Murcia, España

    ROR https://ror.org/03p3aeb86

  2. 2 Universidad Europea de Madrid
    info

    Universidad Europea de Madrid

    Madrid, España

    ROR https://ror.org/04dp46240

  3. 3 Universidad Pablo de Olavide
    info

    Universidad Pablo de Olavide

    Sevilla, España

    ROR https://ror.org/02z749649

  4. 4 Universidade Federal de Sergipe
    info

    Universidade Federal de Sergipe

    Aracaju, Brasil

    ROR https://ror.org/028ka0n85

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Revista:
PeerJ

ISSN: 2167-8359

Año de publicación: 2023

Volumen: 11

Páginas: e14636

Tipo: Artículo

DOI: 10.7717/PEERJ.14636 GOOGLE SCHOLAR lock_openAcceso abierto editor

Otras publicaciones en: PeerJ

Resumen

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 lowerbody 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 enduranceand 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-basedtraining program using the full squat (SQ) and bench press (BP) exercises. The TSgroup completed all sets of the full squat (SQ) exercise before performing the benchpress (BP) sets, whereas the AS group completed the first set of each exercise in analternating manner. Training frequency, relative load, number of sets, percentage ofvelocity 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 inCMJ (3.01 ± 4.84% and 3.77 ± 6.12%, respectively). Both groups exhibited significantand 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 SQthan the TS group (10.19 ± 15.23% vs. 2.76 ± 7.39%; p = 0.047, respectively). Totaltraining time per session was significantly shorter (p = 0.000) for AS compared to TSgroup.Conclusions. Training programs performing AS between SQ and BP exercises withmoderate loads and %VL induce similar jump and strength improvements, but in amore time-efficient manner, than the traditional approach.

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