Effect of resistance training programs differing in set structure on muscular hypertrophy and performance in untrained young men

• Published in: Frontiers in physiology 2023-12, Vol.14, p.1301535-1301535
• Main Authors: Mao, Jun, Wang, Tianjiao, Wang, Yidan, Kuan, Garry
• Format: Article
• Language: English
• Subjects: cluster training; muscle hypertrophy; muscle performance; Physiology; resistance training; rest redistribution; set structure
• ISSN: 1664-042X; 1664-042X
• DOI: 10.3389/fphys.2023.1301535

This study aimed to compare the effects on muscle hypertrophy and muscular performance of two resistance training (RT) programs that differed only in set structure: traditional set structure (TS) vs. rest redistribution set structure (RR). Thirty untrained young men were pair-matched and randomly assigned to a TS ( = 15) or an RR ( = 15) protocol based on individual baseline measures. Participants trained for 8 weeks using the same total body RT routines performed twice weekly. The TS protocol comprised four sets of 10 repetitions per exercise with 120-s interset rest, and the RR involved eight sets of five repetitions per exercise with 51-s interset rest. Participants were tested pre- and post-intervention for body composition, regional muscle thickness, upper- and lower-body muscle maximal strength [1-repetition maximum (1RM)], mean power output and velocity at 75% 1RM and muscular endurance (repetitions to failure at 70% 1RM). Compared to baseline, both groups exhibited equally significantly decreased body fat mass ( < 0.05), increased fat-free mass ( < 0.001), muscle thickness ( < 0.05), upper and lower-body muscular maximal strength ( < 0.001) and endurance performance ( < 0.001). However, both groups only increase the lower-body power output ( < 0.001) but not the upper-body ( > 0.05). No significant differences existed between groups for all measurements ( > 0.05). These results suggest that RR and TS groups have similar effects for improving muscle hypertrophy and performance in untrained young men.