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Muscle Activation During Power-Oriented Resistance Training: Continuous vs. Cluster Set Configurations.
Antonio J Morales-Artacho1, Amador García-Ramos1, Alejandro Pérez-Castilla1
1Department of Physical Education and Sport, Faculty of Sport Sciences, Granada University, Granada, Spain.
Journal of Strength and Conditioning Research
|September 21, 2018
Summary
Clustering resistance training sets, with short intra-set rests, better preserves power output and muscle activation compared to continuous sets. This approach may enhance training effectiveness for power development.
Area of Science:
- Sports Science
- Exercise Physiology
- Biomechanics
Background:
- Resistance training protocols significantly influence performance and muscle physiological responses.
- Understanding the impact of set configurations, such as continuous versus cluster sets, is crucial for optimizing training outcomes.
- Electromyography (EMG) provides valuable insights into muscle activation patterns and fatigue during exercise.
Purpose of the Study:
- To compare the effects of continuous versus cluster set configurations on muscle activation and performance during power-oriented resistance training.
- To analyze changes in power output and electromyography (EMG) parameters, including root mean square (RMS), median frequency (Fmed), and fatigue index (FInsmk), during the countermovement jump (CMJ) exercise.
Main Methods:
- Eighteen active males performed 6 sets of 6 repetitions of loaded (20% 1RM) CMJ.
- Participants were divided into two groups: continuous set configuration or cluster set configuration (30-second rest every 2 repetitions).
- Power output and EMG data from vastus lateralis, vastus medialis, and rectus femoris were recorded and analyzed for relative changes.
Main Results:
- Continuous sets resulted in significantly greater decrements in power output compared to cluster sets.
- Higher root mean square (RMS) increments were observed in the vastus lateralis and rectus femoris muscles during continuous sets.
- Both configurations showed progressive decreases in median frequency (Fmed) and increases in the fatigue index (FInsmk) across repetitions.
Conclusions:
- Cluster set configurations effectively maintain power output during resistance training compared to continuous sets.
- While cluster sets appear beneficial for preserving power, EMG responses showed mixed results across different muscles.
- Further research is needed to fully elucidate the neuromuscular adaptations associated with different resistance training set configurations.
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