The superset realization in a complete training session impact on volume and rating of perceived exertion of resistance training practitioners

  • Ricardo Reis Dinardi Group of Studies in Physical Conditioning in Gymnastics Academies (GECFAG - PUC Minas). Pontifical Catholic University of Minas Gerais. Brazil.
  • Igor Vieira Group of Studies in Physical Conditioning in Gymnastics Academies (GECFAG - PUC Minas). Pontifical Catholic University of Minas Gerais. Brazil.
  • Luiz Henrique Costa Gonzaga Group of Studies in Physical Conditioning in Gymnastics Academies (GECFAG - PUC Minas). Pontifical Catholic University of Minas Gerais. Brazil.
  • Lucas Túlio de Lacerda Group of Studies in Physical Conditioning in Gymnastics Academies (GECFAG - PUC Minas). Pontifical Catholic University of Minas Gerais. Brazil.
  • Hugo César Martins-Costa Group of Studies in Physical Conditioning in Gymnastics Academies (GECFAG - PUC Minas). Pontifical Catholic University of Minas Gerais. Brazil.
DOI: https://doi.org/10.33155/j.ramd.2019.07.003
Keywords: Entrenamiento de fuerza, Protocolo de entrenamiento, Volumen total, Percepción Subjetiva del Esfuerzo Resistance training, Strength training, Training protocol, Volumen load, Rating of perceived exertio Treinamento de força, Protocolo de treinamento, Volume total, Percepção subjetiva de esforço

Abstract

Objective: To compare the traditional protocol and supersets, with equal rest interval, for volume load (number of repetitions x weight), total number of repetitions per exercise, and rating of perceived exertion in a training session.

Method: Sixteen trained men randomly performed the protocols. In traditional protocol, three sets were performed with rest intervals of two minutes between sets and three minutes between exercises. In the PT-SS, 30 seconds after the end of each sets, the volunteer performed the other exercise. After completing the second exercise of the supersets, the volunteer waited for the end of the rest intervals (two minutes) to restart the first exercise of the superset.

Results: There was a higher total training volume in traditional protocol compared to supersets protocol (p = 0.003). Additionally, in traditional protocol, the volunteers performed a greater number of repetitions (p < 0.05) in five of the eight exercises of the training session. Regarding the median rating of perceived exertion of the training session, it was verified that the participants reported higher effort values in the supersets protocol when compared to the traditional protocol (p = 0.017).

Conclusion: A reduction in the total volume of training was observed with the use of the supersets protocol alternated by body segment, compared to the traditional protocol, in a complete session of training in resistance training. Additionally, there was a higher rating of perceived exertion of the subjects in the supersets protocol. Thus, the application of the traditional protocol becomes an efficient alternative when the objective is to prioritize the training volume.

Published
2019-07-22
Issue
Vol. 14 No. 3 (2021): September 2021
Section
Originals
Page/s
150-154
DOI
https://doi.org/10.33155/j.ramd.2019.07.003