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

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Greater Gains in Strength and Power with Intraset Rest Intervals in Hypertrophic Training GREATER GAINS IN STRENGTH AND POWER WITH INTRASET REST INTERVALS IN HYPERTROPHIC TRAINING 1,2 1 3 4 JONATHAN M. OLIVER, ANDREW R. JAGIM, ADAM C. SANCHEZ, MICHELLE A. MARDOCK, 5 6 3 1 KATHERINE A. KELLY, HOLLY J. MEREDITH, GERALD L. SMITH, MIKE GREENWOOD, 5 1 1 1 JANET L. PARKER, STEVEN E. RIECHMAN, JAMES D. FLUCKEY, STEPHEN F. CROUSE, AND 1 RICHARD B. KREIDER 1Department of Health and Kinesiology, Texas A&M University, College Station, Texas; 2Department of Kinesiology, Texas Christian University, Fort Worth, Texas; 3Texas A&M Naval ROTC Unit, Texas A&M University, College Station, Texas; 4Walter Reed National Military Medical Center, Bethesda, Maryland; 5Department of Systems Biology and Translational Medicine, Texas A&M University Health Science Center, College Station, Texas; and 62d Maintenance Battalion, United States Marine Corps, Camp Lejeune, North Carolina ABSTRACT bench (TRD 9.1 6 3.7 kg; ISR 15.1 6 8.3 kg; p =0.010) 6 6 Oliver, JM, Jagim, AR, Sanchez, AC, Mardock, MA, Kelly, KA, and squat (TRD 48.5 17.4 kg; ISR 63.8 12.0 kg; Meredith, HJ, Smith, GL, Greenwood, M, Parker, JL, Riechman, p = 0.002) strength. Both protocols produced significant gains SE, Fluckey, JD, Crouse, SF, and Kreider, RB. Greater gains in in lean mass with no significant differences between groups 6 strength and power with intraset rest intervals in hypertrophic (1.6 2.1 kg; p = 0.869). The MHCIIx percentage decreased 2 6 training. J Strength Cond Res 27(11): 3116–3131, 2013—We ( 31.0 24.5%; p = 0.001), whereas the MHCIIA percentage 6 sought to determine if hypertrophic training with intraset rest increased (28.9 28.5%; p = 0.001) with no significant differ- intervals (ISRs) produced greater gains in power compared ences between groups. Results indicate that hypertrophy training with traditional rest (TRD) hypertrophic training. Twenty-two with ISR produces greater gains in strength and power, with similar men (age 25 6 5 years, height 179.71 6 5.04 cm, weight gains in lean mass and MHC alterations as TRD. The ISR may be 82.1 6 10.6 kg, 6.5 6 4.5 years of training) matched according best used in hypertrophic training for strength and power sports. to baseline characteristics were assigned to 12 weeks of train- KEY WORDS intraset rest intervals, cluster training, ing using TRD or ISR. Body composition, strength (1-repetition interrepetition rest, power, strength, performance maximum [1RM] bench and squat), and power output (60% 1RM bench and squat, and vertical jump) were assessed at INTRODUCTION baseline, 4, 8, and 12 weeks. Determination of myosin heavy chain (MHC) percentage from the vastus lateralis was per- he velocity of contraction decreases over the formed pretraining and posttraining. Body composition was ana- course of performance of successive repetitions (21). In sports where the ability to generate power lyzed by analysis of variance, whereas performance measures T is a necessary aspect of performance, the resultant and MHC were analyzed by analysis of covariance with baseline decrease in velocity is counter to the principle of specificity. 6 values as the covariate. Data are presented as mean SD One method for counteracting the aforementioned phenom- changes pre to post. The ISR produced greater power output enon is to reduce the number of repetitions performed at in bench (TRD 32.8 6 53.4 W; ISR 83.0 6 49.9 W, p = 0.020) a given percentage repetition maximum (%RM). Although and vertical jump (TRD 91.6 6 59.8 W; ISR 147.7 6 52.0 W; reducing the number of repetitions enables less reduction in p = 0.036) with squat power approaching significance (TRD power output over successive sets (35), to achieve the same 204.9 6 70.2 W; ISR 282.1 6 104.2 W; p = 0.053) after post volume of training this method extends the total training hoc analysis (p , 0.10). The ISR produced greater gains in time. This is a consideration to both individuals and strength coaches as time with athletes is often regulated. Other meth- ods for the maintenance of velocity, and thus power output, Address correspondence to Jonathan M. Oliver, [email protected]. include interrepetition rest, intraset rest (27), and cluster sets 27(11)/3116–3131 (16,17). Interrepetition rest training involves a brief rest Journal of Strength and Conditioning Research between each repetition, whereas intraset rest incorporates Ó 2013 National Strength and Conditioning Association rest between groups of repetitions (27). Cluster sets is a more 3116 Journalthe of Strength and Conditioning ResearchTM Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited. the TM Journal of Strength and Conditioning Research | www.nsca.com specific form of interrepetition rest in which only a 10- to METHODS 30-second rest is employed between each repetition or Experimental Approach to the Problem group of repetitions within a set (16,17). A longitudinal research design was employed to compare 3 Previous studies comparing traditional (4 set 6 repeti- the effects of TRD and ISRs in a program designed to elicit tions with 260-second rest) and intraset rest (8 sets of 3 with hypertrophy. To eliminate any possible confounding factors, $ 113-second rest) using intensities 85% 1RM in upper body the type and order of exercises performed and the volume exercises have demonstrated that intraset rest intervals load and total rest were equated between groups. This was (ISRs) do not provide a benefit over training with traditional critical to the design of the study as others have shown rest (TRD) (13,27). However, lower body training with clus- variations in these variables to impact training adaptations ter sets has demonstrated a tendency toward greater gains in (10). After baseline testing, the subjects were matched measures of power output (19), whereas intraset rest has according to baseline physical and performance character- demonstrated significantly greater gains in power output istics and randomly assigned to perform hypertrophic train- compared with TRD between sets in athletes (22). The only ing using TRD or intraset rest (ISR) within a periodized study demonstrating significantly greater gains on power hypertrophic training program. Body composition, strength, output was performed over a periodized training period to and power output of the upper and lower body musculature include phases of hypertrophy, strength, and power. were assessed at baseline, after 4, 8, and 12 weeks of training. Izquierdo et al. (21) demonstrated that the reduction in Dietary intake was reported, and analysis was conducted average velocity was similar over all intensities examined before each testing session. Muscle biopsies for MHC con- using intensities prescribed for the development of hypertro- tent were performed at baseline and at the conclusion of phy. Although the process of hypertrophy is no doubt mul- the training program. tifactorial, the recommended intensity for the development of hypertrophy (4) corresponds with that for the develop- Subjects ment of muscular power in trained subjects performing mul- Twenty-two men completed this study. Selection criteria tijoint exercises (24). Furthermore, it has been demonstrated included (a) men between the ages of 20 and 35; (b) having that the total volume load and intensity at which that vol- at least 2 years of resistance training experience to include ume load is performed are the primary variables associated upper and lower body at least once per week; and (c) with optimal gains in lean mass (10). Thus, if the total vol- reporting not having consumed any nutritional or ergogenic ume load is equated, intraset rest may allow for greater supplements excluding protein supplementation and a daily velocity training, resulting in a greater improvement in vitamin for the previous 6-week period. Those meeting entry power over TRD while producing similar gains in lean mass. criteria were asked to fill out a medical history questionnaire Despite this evidence, the effect of ISRs in a periodized resis- to eliminate those with any possible contraindications to tance training program designed specifically to elicit hyper- exercise. The subjects meeting all criteria were informed of trophy has not been evaluated. Therefore, the purpose of our the experimental procedures and asked to sign an informed investigation was to determine if intraset rest hypertrophy consent approved by the Institutional Review Board. Base- training, equated for total volume load and rest, improved line characteristics for the 22 subjects (n = 22) are presented power more than traditional hypertrophy training. We in Table 1. hypothesized ISRs would result in greater gains in power Of the 22 subjects, 45% (n = 10) were active duty military, output compared with TRD, whereas both training interven- 41% (n = 9) were members of the Naval Reserve Officer tions would produce similar gains in strength and lean mass. Training Corps Unit, whereas the remaining 14% (n =3) Although it is well established that resistance training were not involved in military operations. All the subjects results in a shift in myosin heavy chain (MHC) composition, reported participating in resistance training of both upper primarily an increase in percentage of MHCIIA and and lower body at least once a week for the previous 2 years. MHCIIA/x hybrids with a concomitant decrease in MHCIIx Evaluation of self-report logs demonstrated that the subjects (10), recent evidence suggests that changes in MHC com- primarily engaged in resistance training for the development position may be velocity dependent. Liu et al. (29) demon- of strength and hypertrophy. Additionally the subjects re- strated a shift in the MHCslow to MHCIIA with no change in ported having consistently engaged in endurance (primarily the MHCIIx when performing traditional resistance training running) and high-intensity interval training as part of their followed by ballistic exercise.
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