Effect of Set-Structure on Upper-Body Muscular Hypertrophy and Performance in Recreationally-Trained Male and Female

Journal article


Davies, Timothy, Halaki, Mark, Orr, Rhonda, Mitchell, Lachlan, Helms, Eric R., Clark, Jillian and Hackett, Daniel. (2022). Effect of Set-Structure on Upper-Body Muscular Hypertrophy and Performance in Recreationally-Trained Male and Female. Journal of Strength and Conditioning Research. 36(8), pp. 2176-2185. https://doi.org/10.1519/JSC.0000000000003971
AuthorsDavies, Timothy, Halaki, Mark, Orr, Rhonda, Mitchell, Lachlan, Helms, Eric R., Clark, Jillian and Hackett, Daniel
Abstract

Davies, TB, Halaki, M, Orr, R, Mitchell, L, Helms, ER, Clarke, J, and Hackett, DA. Effect of set structure on upper-body muscular hypertrophy and performance in recreationally trained men and women. J Strength Cond Res 36(8): 2176-2185, 2022-This study explored the effect of volume-equated traditional-set and cluster-set structures on muscular hypertrophy and performance after high-load resistance training manipulating the bench press exercise. Twenty-one recreationally trained subjects (12 men and 9 women) performed a 3-week familiarization phase and were then randomized into one of two 8-week upper-body and lower-body split programs occurring over 3 and then progressing to 4 sessions per week. Subjects performed 4 sets of 5 repetitions at 85% one repetition maximum (1RM) using a traditional-set structure (TRAD, n = 10), which involved 5 minutes of interset rest only, or a cluster-set structure, which included 30-second inter-repetition rest and 3 minutes of interset rest (CLUS, n = 11). A 1RM bench press, repetitions to failure at 70% 1RM, regional muscle thickness, and dual-energy x-ray absorptiometry were used to estimate changes in muscular strength, local muscular endurance, regional muscular hypertrophy, and body composition, respectively. Velocity loss was assessed using a linear position transducer at the intervention midpoint. TRAD demonstrated a significantly greater velocity loss magnitude (g = 1.50) and muscle thickness of the proximal pectoralis major (g = -0.34) compared with CLUS. There were no significant differences between groups for the remaining outcomes, although a small effect size favoring TRAD was observed for the middle region of the pectoralis major (g = -0.25). It seems that the greater velocity losses during sets observed in traditional-set compared with cluster-set structures may promote superior muscular hypertrophy within specific regions of the pectoralis major in recreationally trained subjects.

Keywordsinter-repetition rest; muscular strength; regional muscle thickness; ultrasound; velocity loss
Year01 Jan 2022
JournalJournal of Strength and Conditioning Research
Journal citation36 (8), pp. 2176-2185
PublisherNLM (Medline)
ISSN1533-4287
Digital Object Identifier (DOI)https://doi.org/10.1519/JSC.0000000000003971
PubMed ID35916746
Scopus EID2-s2.0-85135596274
Web address (URL)https://journals.lww.com/nsca-jscr/Fulltext/2022/08000/Effect_of_Set_Structure_on_Upper_Body_Muscular.16.aspx
Open accessPublished as non-open access
Research or scholarlyResearch
Page range2176-2185
Publisher's version
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All rights reserved
File Access Level
Controlled
Output statusPublished
Publication dates
Online01 Aug 2022
Publication process dates
Accepted27 Apr 2021
Deposited11 Jan 2023
Additional information

© 2022 National Strength and Conditioning Association

Place of publicationUnited States
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