Personalizing Resistance Training Mitigates Neuromuscular and Perceived Fatigue: The Autoregulation Cluster Training...

Area of Science:

• Exercise Physiology
• Sports Science
• Biomechanics

Background:

• Optimizing resistance training involves managing neuromuscular fatigue and performance decrements.
• Traditional set structures may not be the most effective for minimizing fatigue and velocity loss.
• Cluster sets offer an alternative training paradigm with redistributed rest periods.

Purpose of the Study:

• To compare the effects of predetermined traditional sets (TRA), cluster interset-rest redistribution (IRR), and autoregulation cluster training (ACT) on velocity loss and perceived fatigue.
• To investigate the efficacy of personalized autoregulation in resistance training protocols.
• To analyze differences in fatigue and velocity loss between back squat and bench press exercises.

Main Methods:

• Twenty-six resistance-trained men performed back squat and bench press exercises under three conditions: TRA, IRR, and ACT.
• Sessions were matched for load (75% 1RM), volume (24 repetitions), and total rest (240s).
• Velocity loss was measured using a linear encoder, and perceived fatigue was assessed via a single-item scale.

Main Results:

• Both IRR and ACT significantly reduced velocity loss and perceived fatigue compared to TRA.
• ACT further mitigated velocity loss and fatigue more effectively than IRR.
• Back squats exhibited greater velocity loss and perceived fatigue than bench presses.

Conclusions:

• Cluster set structures, including IRR and ACT, are effective in reducing neuromuscular and perceived fatigue due to interspersed rest.
• Autoregulation cluster training (ACT) appears to be the most effective method for managing fatigue and velocity loss, likely due to its personalized approach.
• The findings highlight the benefits of incorporating cluster sets and autoregulation into resistance training programs for enhanced recovery and performance.