Greater Gains in Strength and Power With Intraset Rest Intervals in Hypertrophic Training

Abstract

We sought to determine if hypertrophic training with intraset rest intervals (ISRs) produced greater gains in power compared with traditional rest (TRD) hypertrophic training. Twenty-two men (age 25 ± 5 years, height 179.71 ± 5.04 cm, weight 82.1 ± 10.6 kg, 6.5 ± 4.5 years of training) matched according to baseline characteristics were assigned to 12 weeks of training using TRD or ISR. Body composition, strength (1-repetition maximum [1RM] bench and squat), and power output (60% 1RM bench and squat, and vertical jump) were assessed at baseline, 4, 8, and 12 weeks. Determination of myosin heavy chain (MHC) percentage from the vastus lateralis was performed pretraining and posttraining. Body composition was analyzed by analysis of variance, whereas performance measures and MHC were analyzed by analysis of covariance with baseline values as the covariate. Data are presented as mean ± SD changes pre to post. The ISR produced greater power output in bench (TRD 32.8 ± 53.4 W; ISR 83.0 ± 49.9 W, p = 0.020) and vertical jump (TRD 91.6 ± 59.8 W; ISR 147.7 ± 52.0 W; p = 0.036) with squat power approaching significance (TRD 204.9 ± 70.2 W; ISR 282.1 ± 104.2 W; p = 0.053) after post hoc analysis (p < 0.10). The ISR produced greater gains in bench (TRD 9.1 ± 3.7 kg; ISR 15.1 ± 8.3 kg; p = 0.010) and squat (TRD 48.5 ± 17.4 kg; ISR 63.8 ± 12.0 kg; p = 0.002) strength. Both protocols produced significant gains in lean mass with no significant differences between groups (1.6 ± 2.1 kg; p = 0.869). The MHCIIx percentage decreased (-31.0 ± 24.5%; p = 0.001), whereas the MHCIIA percentage increased (28.9 ± 28.5%; p = 0.001) with no significant differences between groups. Results indicate that hypertrophy training with ISR produces greater gains in strength and power, with similar gains in lean mass and MHC alterations as TRD. The ISR may be best used in hypertrophic training for strength and power sports.

Acute response to cluster sets in trained and untrained men

“…Thus, while the beneficial effects of CLU in the acute setting using both Olympic and traditional exercises (squat and bench press) are unequivocal, as evidenced by studies reporting greater force (Hardee et al 2012b), velocity (Hardee et al 2012b;Izquierdo et al 2005), and power (Hardee et al 2012b;Lawton et al 2006), limited investigations have shown beneficial effects on long-term gains following CLU training when compared with TRD. Favorable effects of CLU on muscular power have been reported when participants incorporated CLU in training at or near the optimal load (the load at which the greatest power output is observed) (Kawamori and Haff 2004) for mechanical power output in the respective exercise (Izquierdo et al 2006;Oliver et al 2013;Zarezadeh-Mehrizi et al 2013), while TRD elicited similar power gains (Lawton et al 2004) when training above the optimal load. Interestingly, the recommended intensity for the development of hypertrophy [67-85 % one-repetition maximum (1RM)] is most closely related with the intensities identified for the development of muscular power in trained subjects performing multi-joint exercises (Kawamori and Haff 2004).…”

“…Interestingly, the recommended intensity for the development of hypertrophy [67-85 % one-repetition maximum (1RM)] is most closely related with the intensities identified for the development of muscular power in trained subjects performing multi-joint exercises (Kawamori and Haff 2004). However, differing effects of CLU have been reported when utilizing hypertrophic intensities in trained and untrained males (Goto et al 2005;Oliver et al 2013). Oliver et al (2013) recorded greater strength and power following a 12-week resistance training program incorporating hypertrophic intensities with CLU compared with TRD in a group of trained males.…”

“…However, differing effects of CLU have been reported when utilizing hypertrophic intensities in trained and untrained males (Goto et al 2005;Oliver et al 2013). Oliver et al (2013) recorded greater strength and power following a 12-week resistance training program incorporating hypertrophic intensities with CLU compared with TRD in a group of trained males. Further, the authors reported no differences in lean mass gains, suggesting that CLU were as effective as TRD for hypertrophic gains while augmenting power and strength development.…”

“…The discrepancies between those studies may not be due to training status, but exercise type or muscle mass used (Folland et al 2002;Rooney et al 1994). Given the data regarding the beneficial effects of CLU (Izquierdo et al 2006;Oliver et al 2013;ZarezadehMehrizi et al 2013), the lower perception of effort and rate of fatigue associated with CLU (Hardee et al 2012a), and that lower perception of effort may increase compliance in an untrained population; (Bibeau et al 2010;Ekkekakis et al 2008); an examination of differences due to training status using the same exercise type is warranted.…”

Effects of Plyometric and Cluster Resistance Training on Explosive Power and Maximum Strength in Karate Players

“…These greater gains in strength occurred, despite no significant differences in hypertrophy or fiber type changes between traditional and cluster trainings. This is suggesting a possible neuromuscular adaptation [19]. The lower body strength and power adaptation in the squat (strength) and jump squat (power) movements compared between a cluster intervention and traditional resistance training resulted that strength significantly increased in both groups.…”