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
Authors | Davies, Timothy, Halaki, Mark, Orr, Rhonda, Mitchell, Lachlan, Helms, Eric R., Clark, Jillian and Hackett, Daniel |
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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. |
Keywords | inter-repetition rest; muscular strength; regional muscle thickness; ultrasound; velocity loss |
Year | 01 Jan 2022 |
Journal | Journal of Strength and Conditioning Research |
Journal citation | 36 (8), pp. 2176-2185 |
Publisher | NLM (Medline) |
ISSN | 1533-4287 |
Digital Object Identifier (DOI) | https://doi.org/10.1519/JSC.0000000000003971 |
PubMed ID | 35916746 |
Scopus EID | 2-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 access | Published as non-open access |
Research or scholarly | Research |
Page range | 2176-2185 |
Publisher's version | License All rights reserved File Access Level Controlled |
Output status | Published |
Publication dates | |
Online | 01 Aug 2022 |
Publication process dates | |
Accepted | 27 Apr 2021 |
Deposited | 11 Jan 2023 |
Additional information | © 2022 National Strength and Conditioning Association |
Place of publication | United States |
https://acuresearchbank.acu.edu.au/item/8y930/effect-of-set-structure-on-upper-body-muscular-hypertrophy-and-performance-in-recreationally-trained-male-and-female
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