Upper-lower body super-sets vs. traditional sets for inducing chronic athletic performance improvements
Guillermo Peña García-Orea1, David Rodríguez-Rosell2, Ángel Ballester-Sánchez3
1Department of Physical Activity and Sport, Universidad de Murcia, Murcia, Spain.
Peerj
|February 27, 2023
Summary
Alternating sets (AS) in velocity-based training improve muscular endurance and reduce workout time compared to traditional sets (TS). Both methods yield similar strength and jump performance gains.
Area of Science:
- Exercise Physiology
- Sports Science
- Biomechanics
Background:
- Resistance training adaptations depend on manipulating variables like exercise order and set configuration.
- Velocity-based training (VBT) may benefit from paired exercises alternating muscle groups for neuromuscular adaptations.
Purpose of the Study:
- To compare the effects of traditional sets (TS) versus alternating sets (AS) within a VBT program on strength, muscular endurance, and jump performance.
- To determine the time efficiency of different VBT set configurations.
Main Methods:
- Moderately trained men underwent a 6-week VBT program using full squat (SQ) and bench press (BP) exercises.
- Groups were assigned to TS (all SQ sets then all BP sets) or AS (alternating SQ and BP sets).
- Training frequency, load, sets, velocity loss (%VL), and rest were matched; performance metrics were assessed pre- and post-training.
Main Results:
- Both TS and AS groups showed similar improvements in countermovement jump height (CMJ) and strength for SQ and BP.
- Muscular endurance in BP improved similarly in both groups, but SQ muscular endurance was significantly greater in the AS group.
- The AS group completed training sessions significantly faster than the TS group.
Conclusions:
- Alternating sets (AS) in VBT with moderate loads and %VL yield comparable strength and jump improvements to traditional sets (TS).
- AS configuration enhances muscular endurance in specific exercises (e.g., SQ) compared to TS.
- Alternating sets offer a more time-efficient approach to VBT.
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