Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males
Publication: Applied Physiology, Nutrition, and Metabolism
14 July 2021
Abstract
This paper aimed to compare the effect of drop-set (DS) and rest-pause (RP) systems versus traditional resistance training (TRT) with equalized total training volume on maximum dynamic strength (1RM) and thigh muscle thickness (MT). Twenty-eight resistance-trained males were randomly assigned to either RP (n = 10), DS (n = 9) or TRT (n = 9) protocols performed twice a week for 8 weeks. 1RM and MT of the proximal, middle and distal portions of the lateral thigh were assessed at baseline and post-intervention. A significant time × group interaction was observed for 1RM (P = 0.001) in the barbell back squat after 8-weeks. Post hoc comparisons revealed that RP promoted higher 1RM than TRT (P = 0.001); no statistical differences in strength were observed between the other conditions. A significant main effect of time was revealed for MT at the proximal (P = 0.0001) and middle (P = 0.0001) aspects of the lateral thigh for all training groups; however, the distal portion did not show a time effect (P = 0.190). There were no between-group interactions for MT. Our findings suggest that RP promotes slightly superior strength-related improvements compared with TRT, but hypertrophic adaptations are similar between conditions.
Novelty:
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Rest-pause elicited a slightly superior benefit for strength adaptations compared with traditional resistance training.
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Resistance training systems do not promote superior hypertrophic adaptations when total training volume is equalized.
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Muscle thickness in distal portion of thigh is similar to baseline. Although modest, effect sizes tended to favor rest-pause.
Résumé
Le présent article compare l’effet des systèmes d’entraînement par décroissance (« DS ») et repos-pause (« RP ») par rapport à l’entraînement traditionnel en résistance (« TRT ») avec un volume d’entraînement total égalisé sur la force dynamique maximale (« 1RM ») et le volume musculaire de la cuisse (« MT »). Vingt-huit hommes entraînés en résistance sont assignés de façon aléatoire aux protocoles RP (n = 10), DS (n = 9) ou TRT (n = 9) à raison de deux fois par semaine pendant 8 semaines. Le MT des parties proximale, moyenne et distale de la cuisse latérale et l’1RM sont évalués au début et après l’intervention. Après 8 semaines d’entraînement, on note une interaction significative temps × groupe pour l’1RM (P = 0,001) de l’accroupissement, charge au dos. Des comparaisons post hoc révèlent que le RP favorise un 1RM plus élevé que le TRT (P = 0,001) ; aucune différence statistique de l’1RM n’est observée dans les autres conditions. Un effet principal significatif du temps est observé pour le MT aux niveaux proximal (P = 0,0001) et médian (P = 0,0001) de la cuisse latérale pour tous les groupes d’entraînement ; cependant, la partie distale ne révèle pas d’effet temporel (P = 0,190). Il n’y a pas d’interactions entre les groupes concernant le MT. Nos résultats suggèrent que le RP favorise des améliorations légèrement supérieures de la force par rapport à TRT, mais les adaptations hypertrophiques sont similaires entre les conditions. [Traduit par la Rédaction]
Les nouveautés :
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L’entraînement par repos-pause procure un avantage légèrement supérieur pour l’adaptation de la force par rapport à l’entraînement traditionnel en résistance.
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Les systèmes d’entraînement en résistance ne favorisent pas des adaptations hypertrophiques supérieures lorsque le volume total d’entraînement est égalisé.
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Le volume musculaire dans la partie distale de la cuisse est similaire aux valeurs initiales. Bien que modestes, les tailles d’effet ont tendance à favoriser l’entraînement comportant par repos-pause.
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Published In
Applied Physiology, Nutrition, and Metabolism
Volume 46 • Number 11 • November 2021
Pages: 1417 - 1424
History
Received: 6 April 2021
Accepted: 11 July 2021
Accepted manuscript online: 14 July 2021
Version of record online: 14 July 2021
Copyright
© 2021.
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Alysson Enes, Ragami C. Alves, Brad J. Schoenfeld, Gustavo Oneda, Samuel C. Perin, Thiago B. Trindade, Jonato Prestes, and Tácito P. Souza-Junior. 2021. Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Applied Physiology, Nutrition, and Metabolism.
46(11): 1417-1424. https://doi.org/10.1139/apnm-2021-0278
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