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Impact of squat set configuration on mechanical performance in paired sets of upper-body exercises
Janicijevic, Danica Miras-Moreno, Sergio Morenas-Aguilar, Maria Dolores Chacon-Ventura, Sara Weakley, Jonathon García-Ramos, Amador
Janicijevic, Danica
Miras-Moreno, Sergio
Morenas-Aguilar, Maria Dolores
Chacon-Ventura, Sara
Weakley, Jonathon
García-Ramos, Amador
Abstract
Background
Paired sets and alternative set configurations (e.g., cluster sets) are frequently employed by strength and conditioning practitioners; however, their synergistic impact remains underexplored in research. This study aimed to elucidate whether the set configuration used in a lower-body exercise affects mechanical performance during paired sets of upper-body exercises.
Methods
Twenty-one resistance-trained individuals (14 men and 7 women) randomly completed three experimental sessions that involved four sets of five repetitions at 75%1RM during both the bench press and bench pull exercises. The three experimental sessions varied solely in the activity conducted during the inter-set rest periods of each upper-body exercise: (i) Traditional squat – six squat repetitions without intra-set rest at 65%1RM; (ii) Rest redistribution squat – two clusters of three repetitions of the squat exercise at 65%1RM with 30 s of intra-set rest; and (iii) Passive rest – no exercise.
Results
The rest redistribution set configuration allowed the sets of the squat exercise to be performed at a faster velocity than the traditional set configuration (p = 0.037). However, none of the mechanical variables differed between the exercise protocols neither in the bench press (p ranged from 0.279 to 0.875) nor in the bench pull (p ranged from 0.166 to 0.478).
Conclusions
Although rest redistribution is an effective strategy to alleviate fatigue during the sets in which it is implemented, it does not allow subjects to perform better in subsequent sets of the training session.
Keywords
efficiency, resistance training, rest redistribution, superset, velocity-based training
Date
2024
Type
Journal article
Journal
BMC Sports Science, Medicine and Rehabilitation
Book
Volume
16
Issue
1
Page Range
1-10
Article Number
Article 119
ACU Department
School of Behavioural and Health Sciences
Faculty of Health Sciences
Faculty of Health Sciences
Relation URI
Source URL
Event URL
Open Access Status
Published as ‘gold’ (paid) open access
License
CC BY 4.0
File Access
Open
Notes
© The Author(s) 2024.
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