The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses

Weakley, JJS, Till, K, Read, D ORCID: https://orcid.org/0000-0001-6367-0261, ROE, G, Darrall-Jones, J, Phibbs, P and Jones, B (2017) The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European Journal of Applied Physiology, 117. pp. 1877-1889. ISSN 1439-6319

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Abstract

Purpose: Investigate the acute and short-term (i.e. 24hour) effects of traditional (TRAD), superset (SS), and tri-set (TRI) resistance training protocols on perceptions of intensity and physiological responses. Methods: Fourteen male participants completed a familiarisation session and three resistance training protocols (i.e. TRAD, SS, and TRI) in a randomised-crossover design. Rating of perceived exertion (RPE), lactate concentration ([Lac]), creatine kinase concentration ([CK]), countermovement jump (CMJ), testosterone and cortisol concentrations were measured pre, immediately and 24hours post the resistance training sessions with magnitude-based inferences assessing changes/differences within/between protocols. Results: TRI reported possible to almost certainly greater efficiency and rate of perceived exertion, although session perceived load was very likely lower. SS and TRI had very likely to almost certainly greater lactate responses during the protocols, with changes in [CK] being very likely and likely increased at 24hours, respectively. At 24hours post training, CMJ variables in the TRAD protocol had returned to baseline; however SS and TRI were still possibly to likely reduced. Possible increases in testosterone immediately post SS and TRI protocols were reported, with SS showing possible increases at 24hours post training. TRAD and SS showed almost certain and likely decreases in cortisol immediately post, respectively, with TRAD reporting likely decreases at 24hours post training. Conclusions: SS and TRI can enhance training efficiency and reduce training time. However, acute and short term physiological responses differ between protocols. Athletes can utilise SS and TRI resistance training but may require additional recovery post training to minimise effects of fatigue