The purpose of this study was to investigate the acute effects of performing paired-set (PS) vs. traditional-set (TS) training over 3 consecutive sets, on volume load and electromyographic fatigue parameters of the latissimus dorsi, biceps brachii, pectoralis major, and triceps brachii muscles. Fifteen trained men performed 2 testing protocols (TS and PS) using 10 repetition maximum loads. The TS protocol consisted of 3 sets of bench press (BP) followed by 3 sets of wide-grip seated row (SR). The PS consisted of 3 sets of BP and 3 sets of SR performed in an alternating manner. Volume load was calculated as load × repetitions. The electromyographic signal, time (CRMS) and frequency (Cf5) domain, parameters were recorded during SR. Under the PS protocol, sets of SR were performed immediately after the sets of BP. A 2-minute rest interval between the completion of the set of SR and the subsequent set of BP was implemented (e.g., between PSs). Under the TS protocol, 2-minute rest intervals were implemented between all sets. BP and SR volume loads decreased significantly from set 1 to set 2 and from set 2 to set 3 under both conditions. Volume load was greater for all sets of both exercises under PS as compared with TS. Muscle fatigue indices were greater under PS as compared with TS. In general, these results indicate that as compared with TS, PS produced a greater training volume in less time and may induce greater fatigue and thereby provide an enhanced training stimulus.

No abstract

The purpose of this study was to investigate the effects of antagonist passive static stretching (AS) during the inter-set rest period on repetition performance and muscle activation. Ten trained men (22.4 ± 0.9 years) participated in this study. Two protocols were adopted: Passive recovery (PR)--three sets to repetition failure were performed for the seated row (SR) with two-minute rest interval between sets without pre-exercise stretching; AS--forty seconds of stretching was applied to pectoralis major prior to each set of SR. Significant increases in the number of repetitions were noted under AS compared with PR (p < 0.05). Significant increases on latissimus dorsi (p = 0.002) and biceps brachii (p = 0.001) muscle activity were noted inter-sets under the AS compared with the PR condition. Therefore, the AS adopted during the inter-set rest period may enhance repetition performance and activation of agonist muscles in an acute manner.

Machado, W, Paz, G, Mendes, L, Maia, M, Winchester, JB, Lima, V, Willardson, JM, and Miranda, H. Myoeletric activity of the quadriceps during leg press exercise performed with differing techniques. J Strength Cond Res 31(2): 422-429, 2017-The quadriceps muscle supplies the motive force for dynamic knee extension. During this action, the vastus medialis oblique (VMO) and vastus lateralis (VL) co-contract to stabilize the patella as it tracks within the patellofemoral groove. The purpose of this study was to analyze surface electromyographic (SEMG) responses for the VL, VMO, rectus femoris (RF), and biceps femoris (BF), as well as the VMO:VL ratio during an open-kinetic chain 45° angled leg press (LP45). The traditional LP45 technique was compared with 2 alternative LP45 exercise techniques that used a physioball and elastic band, respectively. Thirteen female college students performed 3 protocols in random order: TRAD-1 LP45 set performed using the traditional exercise technique, PBALL-1 LP45 set performed with a physioball held between the knee joints, and PEB-1 LP45 set performed with an elastic band proximal to the knee joints. Ten repetitions at 70% of a 10 repetition maximum load were performed in each protocol, and the SEMG data were recorded for the VMO, VL, RF, and BF muscles. Significant increases in VMO activity were noted during PBALL vs. PEB (p = 0.001) and TRAD (p = 0.002). Higher VMO activity was noted during TRAD vs. PEB (p = 0.001). Greater VL activity was noted during PBALL vs. TRAD (p = 0.0001) and PEB (p = 0.0001). The PBALL condition elicited a greater VMO:VL ratio during the concentric phase vs. the PEB (p = 0.001) and TRAD (p = 0.001) protocols. Greater RF activity was observed during PEB vs. TRAD (p = 0.001) and PBALL (p = 0.001). Therefore, practitioners should consider placing a physioball between the knees during the LP45 exercise as an alternative technique when greater overall quadriceps activity is desired for clinical rehabilitation or a muscle strengthening program.

No abstract

The purpose of this study was to compare training volume, post-exercise hypotension (PEH) and heart rate variability (HRV) responses to different strength training methods. Thirteen trained men volunteered for this study. Three training methods were completed in a randomized design, which included: Traditional Set (TS) - three successive sets for the lying bench press (LBP), lat pulldown (LPD), incline 45° bench press (BP45), seated close-grip row (SCR), triceps extension (TE), and biceps curl (BC), with a 90 sec. rest interval between sets and exercises; Paired Set (PS) - three paired sets for the LBP-LPD, BP45-SCR, and TE-BC, with a 90 sec. rest interval between sets and exercises; and Super-Set (SS) - three super-sets for the LBP-LPD, BP45-SCR, and TE-BC. During the SS session, no rest was permitted between paired sets, followed by 180 sec. rest after each super-set. Ten repetition maximum (RM) loads were adopted for all exercises. Blood pressure and HRV were measured at baseline, immediately post-session, and at 10 min. intervals until 60 min. post session. Significantly greater training volume was noted under the SS method (8608.6 ± 2062.2 kg) versus the TS method (7527.5 ± 2365.1kg), respectively. Significantly greater training volume was also observed under the PS method (8262.3 ± 2491.2kg) versus the TS method (p ≤ 0.05). No main effects for HRV and PEH were noted between protocols (p > 0.05). However, similar PEH responses intra-protocol were observed for the TS, PS and SS methods (p ≤ 0.05). Considering the duration of the PEH intra-protocol, large effect sizes were noted for the SS and PS methods versus the TS method in diastolic and mean blood pressure. Therefore, both the PS and SS methods may be an alternative to the TS method to achieve greater total work and training volume with a tendency towards a longer PEH response.

Farias, DdA, Willardson, JM, Paz, GA, Bezerra, EdS, and Miranda, H. Maximal strength performance and muscle activation for the bench press and triceps extension exercises adopting dumbbell, barbell and machine modalities over multiple sets. J Strength Cond Res 31(7): 1879-1887, 2017-The purpose of this study was to investigate muscle activation, total repetitions, and training volume for 3 bench press (BP) exercise modes (Smith machine [SMBP], barbell [BBP], and dumbbell [DBP]) that were followed by a triceps extension (TE) exercise. Nineteen trained men performed 3 testing protocols in random order, which included: (P1) SMBP + TE; (P2) BBP + TE; and (P3) DBP + TE. Each protocol involved 4 sets with a 10-repetition maximum (RM) load, immediately followed by a TE exercise that was also performed for 4 sets with a 10RM load. A 2-minute rest interval was adopted between sets and exercises. Surface electromyographic activity was assessed for the pectoralis major (PM), anterior deltoid (AD), biceps brachii (BB), and triceps brachii (TB). The results indicated that significantly higher total repetitions were achieved for the DBP (31.2 ± 3.2) vs. the BBP (27.8 ± 4.8). For the TE, significantly greater volume was achieved when this exercise was performed after the BBP (1,204.4 ± 249.4 kg) and DBP (1,216.8 ± 287.5 kg) vs. the SMBP (1,097.5 ± 193 kg). The DBP elicited significantly greater PM activity vs. the BBP. The SMBP elicited significantly greater AD activity vs. the BBP and DBP. During the different BP modes, the SMBP and BBP elicited significantly greater TB activity vs. the DBP. However, the DBP elicited significantly greater BB activity vs. the SMBP and BBP, respectively. During the succeeding TE exercise, significantly greater activity of the TB was observed when this exercise was performed after the BBP vs. the SMBP and DBP. Therefore, it seems that the variation in BP modes does influence both repetition performance and muscle activation patterns during the TE when these exercises are performed in succession.

Therefore, both physioball and elastic band can be adopted during LP with the goal to reduce excessive varus and valgus forces, respectively, even performing consecutive sets with submaximal loads. Furthermore, this may be an interesting alternative to increasing quadriceps activation and improving the knee joint stabilization.