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Set Strategies: Supersets, Pyramid Sets, and Drop-Sets

Set strategies, including conventional sets (horizontal loading), supersets, pyramid sets, and drop sets, are described and compared in this course and systematic research review (SR). 

Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

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Performing all sets of an exercise before proceeding to the next exercise.

 Performing two sets with little or no rest between sets.

 Increasing or decreasing load with each set. 

Performing a set with repetitions-to-failure, followed by an immediate reduction in load and a continuation of repetitions (without rest) until failure is reached again, and potentially 1 or 2 more decreases in load ("drops"), with repetitions-to-failure performed with each load.

This course delves into various set strategies, including conventional sets (horizontal loading), supersets, pyramid sets, and drop sets. It examines the benefits and relative effectiveness of these strategies for enhancing strength (e.g., one-repetition maximum strength or 1-RM strength), strength endurance (e.g., increasing repetitions to failure), hypertrophy (e.g., muscle growth), and power (e.g., increased velocity and athletic performance). The course also provides recommendations tailored to different training experiences, covering novice exercisers, experienced exercisers, athletes, children, and elderly exercisers. Additional topics include the effects of set strategies on blood chemistry, hormones, markers of muscle growth, cardiovascular changes, body composition (body fat), electromyography, and post-exercise force production.

Some findings from the included systematic research review resulted in counterintuitive, or at least unconventional, recommendations. For example, pyramid set strategies (e.g., ascending, descending, pyramid, U-shaped, etc.) are likely to improve outcomes less effectively than conventional set strategies; therefore, they cannot be recommended. Additionally, drop sets may result in the most significant improvements in endurance, strength, and hypertrophy compared to other set strategies.

Movement professionals, including personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, and occupational therapists, should consider acute variables essential knowledge for optimal exercise programming. Set strategies are one of these critical acute variables. This course is part of our ongoing effort to optimize recommendations for "acute variables."

Acute Variables: Training Frequency and Recovery Between Sessions

Acute Variables: Training Load (Weight and Resistance)

Pyramid set strategies (e.g. ascending, descending, pyramid, U-shaped, etc.) are likely to improve outcomes less than conventional set strategies; therefore, they cannot be recommended.

Agonist/antagonist supersets, with at least 2 min rest between sets, are likely to result in similar outcomes as conventional set strategies but significantly reduce session duration.

Note that upper/lower and agonist/agonist supersets are likely to result in a significant decrease in reps/set, less improvement in outcomes, and cannot be recommended.

Drop sets (with multiple drops) may result in the largest improvements in endurance, strength, and hypertrophy when compared to other set strategies.

Note that drop-sets result in a significant increase in volume, with 1 drop-set with multiple drops similar to the volume of 2 - 3 conventional sets (note that this also significantly reduces session length). Further, drop sets may result in larger improvements in power; however, the significant decrease in power immediately following drop sets should be considered when scheduling routines for athletes.

The Brookbush Institute recommends that agonist/antagonist supersets (or 

) are adopted to improve workout efficiency, and experienced exercisers who may benefit from larger volumes of exercise progress to drop-sets to improve outcomes (when resistance training is not immediately followed by sport).

Agonist/antagonist supersets or circuit training are recommended to increase workout efficiency.

Drop sets are recommended as a progression for advanced exercisers who can benefit from higher volumes of exercise (currently performing 3 or more conventional sets/muscle groups).

 Circuit Training (with drop-sets for multi-joint exercises)

Phase 1 (4 - 8 weeks): Drop Sets (General Strength and Hypertrophy)

 Moderate (85/65/45% of 1 RM load and minimal rest between loads) 

 Circuit training, 1- 2 min rest between exercises

 Drop-sets result in a very large increase in exercise volume. One drop-set may include 3 or 4 loads and 20 - 30 repetitions and is likely equivalent to 2 or 3 conventional sets. It is recommended that drop-sets are used during larger movement patterns that are most relevant to the client's goals. Professional experience suggests that performing more than 2 or 3 exercises with drop-sets in a single session can make it hard to maintain optimal intensity and effort.

Shoulders/Corrective (Active Rest) (NO drop-sets)

Single-leg Alternating Horizontal Abduction

Reps/set: 3-8 reps/set, Drop set on the last set

 Circuit training, 1 -2 min rest between exercises

 Drop sets result in a significant decrease in force production immediately following a set or session. This could imply that drop sets are less than ideal when the goal of a phase is increasing maximum strength, which generally implies performing multiple sets of heavy loads. However, a problem with maximum strength training is maintaining sufficient volume for optimal hypertrophy and maintaining muscle endurance. It may be ideal to combine conventional max strength training with a drop set performed on the last set of an exercise to increase volume without affecting force production during the initial sets.

Course Summary: Set Strategies (Supersets, Pyramid Sets, and Drop-sets)

 Performing all sets of an exercise before proceeding to the next exercise.

 Three sets of bench press with a 10-repetition max (RM) load and moderate (2 minutes) rest between sets.

 Performing sets of two different exercises for the same muscle group without rest between sets. For example, bench press followed by push-ups.

 Performing sets of two different exercises for functional antagonists without rest between sets. For example, push-ups followed by seated rows.

 Performing sets of an upper body exercise and a lower body exercise without rest between sets. For example, bench press followed by back squats.

 Performing sets of an exercise followed by a stretch of the functional antatonist without rest between sets. For example, seated rows followed by a chest stretch.

 Increasing or decreasing load with each set.

 The load increases with each set. For example, performing 3 sets with approximately 15/10/5 reps-to-failure/set with 70/80/90% of 1 repetition max (RM) load/set.

 The load decreases with each set. For example, performing 3 sets with approximately 5/10/15 reps-to-failure/set with 90/80/70% of 1 RM load/set.

 The load decreases twice. For example, performing 6 sets with 5/10/15/5/10/15 reps-to-failure/set with 90/80/70/90/80/70% of 1 RM load/set.

 The load increases and then decreases with each set. For example, performing 6 sets with 15/10/5/5/10/15 reps-to-failure/set with 70/80/90/90/80/70% of 1 RM load/set.

 The load decreases and then increases with each set. For example, performing 6 sets with 5/10/15/15/10/5 reps-to-failure/set with 90/80/70/70/80/90% of 1 RM load/set.

 Performing a set with repetitions-to-failure, followed by an immediate reduction in load and a continuation (without rest) of repetitions-to-failure, and potentially 1 or 2 more decreases in load ("drops") with repetitions-to-failure.

 Reps to failure with 80% and 60% of 1 RM load and minimal rest between loads.

 Reps to failure with 85, 65, and 45% of 1 RM load and minimal rest between loads. 

Definitions

Set Strategies: Supersets, Pyramid Sets, and Drop Sets

Definition of conventional sets (horizontal loading) and supersets

Study Guide: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

 Serum concentrations of growth hormone and testosterone likely increase the most following drop sets, increase similarly following pyramid sets and conventional sets, and increase the least or decrease following supersets and tri-sets. Similarly, conventional sets result in larger decreases in cortisol and changes in testosterone-to-cortisol ratio when compared to pyramid sets; unfortunately, research has not investigated cortisol concentrations following drop sets.

 The effect of set strategies on serum concentrations of immune markers and creatine kinase (CK) may result in a difference in the timing of peak concentrations, although more research is needed. Research may imply that elevations in concentrations will be higher following larger volumes of exercise, especially for strategies that include multiple sets for the same muscle without rest (e.g., agonist/agonist supersets and drop sets).

 All protocols performed with reps-to-failure/set and result in a participant's near maximal volume likely result in similar post-exercise serum concentrations of lactate. However, if supersets or drop-sets result in the same volume of exercise in a shorter time period, immediate post-exercise lactate concentrations may be higher.

Energy Expenditure, Cardiovascular Changes, and Health Markers

 Supersets likely result in a larger peak in VO2max, heart rate (HR), energy expenditure/per minute, excess post-exercise oxygen consumption (EPOC), and post-exercise changes in diastolic blood pressure due to a similar volume of work in a shorter period of time; however, the total metabolic cost of exercise is likely similar. Pyramid sets may result in larger post-exercise reductions in systolic blood pressure (likely due to the increased load), and descending pyramid sets may result in a larger increase in de-oxygenated hemoglobin. Last, drop sets are likely to result in a larger increase in de-oxygenated hemoglobin and a larger change in heart variability correlated with a shift toward sympathetic nervous system activity.

 Conventional sets and supersets are likely to result in similar increases in 1 RM strength and endurance if there is sufficient rest between sets (at least 2 min), especially before performing sets for the same muscle group.

Conventional set strategies may result in larger improvements in training load when compared to pyramid sets. This is likely the result of conventional set strategies with a moderate load resulting in more exercise volume. When similar loads and volumes are performed, conventional, bell-curve, U-shaped, ascending, and descending pyramid sets result in similar strength and endurance improvements.


 Drop set protocols result in significantly larger increases in strength and endurance when compared to conventional set protocols. Further, 1 drop-set may be as effective, or more effective than 3-4 conventional sets. Last, more "drops" likely result in larger improvements than a single "drop."

Improvements in body composition and muscle hypertrophy are likely similar when comparing conventional set and superset protocols with similar volumes. However, if a protocol results in an increase in exercise volume, larger improvements may result.

The lack of difference and inconsistencies in research findings likely implies that there is little, if any, difference in muscle hypertrophy or changes in body composition following conventional sets, ascending, descending, undulating, bell-shaped, or U-shaped pyramid sets. If a trend can be derived from the available research, it may be that descending and bell-shaped pyramid set protocols that iteratively reduce the load with each additional set result in an increase in exercise volume and a potential for larger improvements in body composition.

 Drop sets with multiple drops and rest-pause sets result in significantly larger improvements in strength than conventional sets or drop sets with a single drop. However, this increase in strength may not result in larger improvements in muscle hypertrophy or body composition. It may be worth noting that the conventional set protocols in these studies performed more sets (often 3 conventional sets to each drop set), or at least more reps/set of the heaviest loads. Additional research is needed to compare conventional and drop-sets with similar sets/exercise.

Conventional sets, supersets, and pyramid sets likely result in similar improvements in power outcomes. Drop sets may result in larger improvements in power; however, the significant decrease in power immediately following drop sets should be considered when scheduling routines for athletes.

Electromyographic (EMG) Activity (and Order of Superset Pairs)

Drop sets, pyramid sets, and conventional sets are likely to result in similar EMG activity. If supersets result in longer rest between sets for the same muscle group, resulting in more reps/set, then the average EMG activity and fatigue index scores for that muscle may increase.

 Some agonist/antagonist superset pairs may result in an increase in reps/set when performed in a specific order (e.g., bench press before rows or leg curls before leg extensions). Further, exercise selection for agonist/agonist (pre-exhaustion) supersets may affect reps/set and EMG activity.

Intra-exercise and Post-exercise Changes in Force Production:

Upper/lower and agonist/agonist supersets are likely to result in a larger decrease in reps/set, rep velocity, and peak force from set to set, whereas agonist/antagonist supersets are likely to increase reps/set and total work/session (although this may increase post-exercise decreases in force production).

 Conventional sets, supersets, and pyramid sets will likely result in similar post-exercise decreases in force production; however, descending pyramid sets, which finish with low-load/high-rep sets, may result in slightly larger decreases. Drop sets are likely to result in the largest decrease in immediate post-exercise strength and power; however, a single drop-set with only 1 "drop" may not be sufficient to significantly increase immediate post-exercise decreases in force production.

Supersets may reduce reps/set compared to conventional sets. However, this decrease should be considered relative to workout efficiency (sets/minute). Increasing the rest between supersets up to 2 minutes is likely to improve reps/set.

Sample Program: Case Study

Position Statement and 1-Page Research Summary

Course Summary Webinar: Set Strategies

Growth Hormone (GH) Insulin-like Growth Factor (IGF-1), Testosterone, and Cortisol

GH concentrations increased immediately and significantly following conventional set protocols, while superset protocols resulted in smaller increases 30 minutes post-exercise. Testosterone concentrations increased immediately and were maintained for up to 30 minutes post-exercise following conventional set protocols. In contrast, superset protocols led to a decrease in testosterone concentrations 30 minutes and 24 hours post-exercise. Trisets also resulted in significant reductions in testosterone. The largest decreases in cortisol concentrations followed the conventional set protocols, with smaller reductions following superset protocols and the smallest changes following tri-sets protocols. Cortisol levels continued to decrease significantly 24 hours post-exercise only following the conventional set protocol.

 Young adults and older individuals performing conventional sets, ascending pyramid sets, or descending pyramid sets exhibit similar changes in GH and IGF-1, which may include a significant increase in concentrations or no change. Conventional and pyramid sets are also likely to result in similar changes in testosterone-to-cortisol ratio, which generally results from little or no change in testosterone concentrations and significant changes in cortisol concentrations.

Compared to conventional set protocols, drop-sets may result in larger increases in serum concentrations of IGF-1, GH, and testosterone in the hour following exercise. Further, the increase in serum concentrations may be dependent on exercise volume.

 Ascending and descending pyramid sets, immediately post-exercise, result in similar increases in salivary antioxidants (superoxide dismutase, uric acid, and 2, 2-diphenyl-2-picrylhydrazyl hydrate). Further, 48 - 72 hours post-exercise, ascending and descending pyramid sets result in similar decreases in serum concentrations of interferon-gamma (IFN-γ) but may not result in significant changes in interleukin-1beta, interleukin-4, or interleukin-6. Additionally, immediately post-exercise, drop-sets may result in larger increases in serum concentrations of monocytes and similar increases in lymphocytes when compared to conventional set protocols. However, 1-day post-exercise conventional sets may result in larger increases in monocytes. Two days post-exercise, both protocols are likely to result in a return to pre-exercise values.

 Following ascending or descending pyramid sets, elevations in serum concentrations of CK are likely similar, peak 1-2 days post-exercise, decrease by 3 days post-exercise, may increase less following the 2nd session when compared to the 1st session, and elevations may continue to decrease with subsequent training. Unfortunately, these studies did not compare pyramid sets to conventional set protocols. However, superset protocols may result in larger increases in post-exercise concentrations of CK when compared to conventional sets or tri-sets, and agonist/agonist supersets may result in larger increases in post-exercise CK concentrations than upper/lower supersets.

 Compared to conventional set protocols with similar volumes of exercise, superset protocols likely result in slightly higher serum concentrations of lactate immediately post-exercise but similar concentrations 15 - 60 min post-exercise. Further, different superset protocols (e.g., agonist/antagonist, upper/lower, etc.) with similar volumes of exercise likely result in similar elevations in lactate concentrations.

When compared to conventional set protocols, drop-set protocols that result in a significant increase in exercise volume will also significantly increase post-exercise serum concentrations of lactate. However, if volumes are similar, then lactate concentrations will also be similar.

Conventional, Pyramid, Supersets, and Forced Reps: 

It may be reasonable to conclude that all protocols performed with reps-to-failure/set result in a participant's near maximal volume and similar post-exercise serum concentrations of lactate. However, if supersets result in the same volume in a shorter time period, immediate post-exercise lactate concentrations may be higher.

Energy Expenditure, Cardiovascular, and other Health Measures

Cardiovascular Response and Energy Expenditure:

 When compared to conventional sets, supersets likely result in a larger peak in VO2max, heart rate (HR), energy expenditure/per minute, and immediate post-exercise EPOC due to a similar volume of work in a shorter period of time; however, the total metabolic cost of exercise is likely similar.

When compared to conventional set protocols, superset protocols with a similar volume of exercise and shorter session duration may result in larger post-exercise decreases in blood pressure, especially diastolic blood pressure 30-40 min post-exercise.

 Ascending, descending, narrow rep-range, and wide rep-range pyramid sets are likely to result in similar improvements in serum concentrations of fasting glucose, fasting total cholesterol, high-density lipoprotein, low-density lipoprotein, triglycerides, C-reactive protein levels, and similar decreases in the risk of cardiovascular disease.

 Conventional set protocols may result in larger decreases in post-exercise diastolic blood pressure, and pyramid set protocols may result in larger post-exercise reductions in systolic blood pressure. Additionally, experienced exercisers may develop a capacity for higher levels of oxygenated hemoglobin, which may be beneficial for recovering from the increase in reps/set during the later sets of a descending pyramid set protocol.

Heart Rate (HR), Oxygenation, and HR Variability:

 These studies imply that conventional sets and drop set protocols result in similar increases in intra-exercise HR and tissue oxygen saturation; however, the drop set protocol is likely to result in a larger increase in deoxygenated hemoglobin and a larger shift in heart variability correlated with a shift toward sympathetic nervous system activity.

 Conventional sets and agonist/antagonist supersets result in similar increases in 1 RM strength if there is sufficient rest between sets (at least 2 min); and therefore, sufficient rest before performing a set for the same muscle group. Shorter rests may result in larger improvements in strength endurance; however, this likely depends on the load used for endurance testing. 

Again, more rest between sets, especially for the same muscle group, results in larger 1-RM strength improvements. Further, performing more consecutive exercises for the same muscle group (e.g., more than two) likely results in less improvement in 1 RM strength.

Ascending versus Descending Pyramid Sets: 

Ascending and descending pyramid sets likely result in similar improvements in 1 RM strength; however, one study did demonstrate a significantly larger increase in strength for bicep curls following descending pyramid sets.

Comparing Various Pyramid Set Strategies:

 When similar loads and volumes are performed, conventional, bell-curve, U-shaped, ascending, and descending pyramid sets likely result in similar strength and endurance improvements. However, when a set strategy results in heavier loads lifted, larger improvements in strength may be anticipated, and when more reps/set are performed, more endurance may be anticipated. 

Conventional Sets Compared to Pyramid Sets:

 When compared to pyramid sets, conventional sets may result in larger improvements in training load during an 8-week training period and potentially larger increases in 1-RM strength. This larger increase in 1-RM strength is likely the result of conventional sets with a moderate load resulting in more exercise volume. Studies have demonstrated that training with very heavy loads (1-2 RM/set with 95 - 100% of 1-RM), are not ideal for improving 1-RM strength (see the course - 

Three or 4 sessions/week are likely to result in similar improvements, 5 or 8 pyramid sets/exercise likely result in similar improvements, and larger differences in rep ranges between pyramid sets may result in larger improvements if a larger exercise volume is performed.

 Drop set protocols result in significantly larger increases in strength and endurance than conventional set protocols. Further, one drop set (with multiple drops) may be as effective or more effective than three to four conventional sets. Last, more "drops" likely result in larger improvements than a single "drop."

Comparing Pyramid, Rest-pause Sets, and Drop Sets: 

One study found that drop sets and rest-pause sets result in larger increases in strength than conventional sets, even when exercise volumes are similar. This study may imply that the largest benefits from set strategies result from extending sets beyond reps-to-failure/set.

These studies were purposefully separated from the studies above due to cross-over effects between limbs that have been demonstrated in several studies. That is, strength training in one limb results in strength improvements in the other, regardless of whether the other limb is trained. Unfortunately, this effect implies that strength training in one limb will have an effect on both limbs, and research using methodologies that attempt to compare different protocols on each limb is likely to demonstrate a difference between protocols. At the very least, it will likely be challenging to demonstrate a significant difference between limbs. It is the author's opinion that unless cross-over effects are specifically being investigated, this methodology should not be used in strength training research. It is likely that the lack of significant difference in the comparisons in these studies is due to cross-over effects. Although the Ozaki et al. (2018) study demonstrated some difference, it is likely due to a relatively extreme difference in loads compared (to 30% and 80% of 1 RM strength).

Supersets Compared to Conventional Sets: 

Comparing Different Types of Pyramid Sets:

 The lack of difference and inconsistencies in research findings implies that there is little, if any, difference in hypertrophy or changes in body composition resulting from ascending, descending, undulating, bell-shaped, or U-shaped pyramid sets. If a trend can be derived from these studies, it may be that descending and bell-shaped pyramid set protocols that iteratively reduce the load with each additional set result in an increase in exercise volume and a potential for larger improvements in body composition.

Conventional Sets versus Ascending Pyramid Sets:

 Pyramid sets and conventional sets result in similar hypertrophy and changes in body composition; however, all of these studies in this section were performed on older women, so results may not be generalizable.

Pyramid set protocols that require more sets/exercise may not result in larger increases in hypertrophy or decreases in body weight; however, they may be more effective for decreasing body fat percentage.

Conventional Sets Compared to Drop Sets: 

Conventional sets and drop sets result in similar muscle hypertrophy, even when performing 2-3 times as many conventional sets as drop sets.

Comparing Conventional, Single-drop, Multiple-drops, and Rest-Pause Set Protocols:

 Drop sets with multiple drops and rest-pause sets result in significantly larger improvements in strength than conventional sets or drop sets with a single-drop. However, this increase in strength may not result in larger improvements in muscle hypertrophy or body composition. It may be worth noting that the research in this section included conventional set protocols that performed more sets (often 3 conventional sets to each drop set). Additional research is needed to compare conventional and drop-sets with similar sets/exercise. Although drop sets result in a significant increase in exercise volume, it is likely that experienced exercisers would perform at least 2 drop sets for every 3 conventional sets that they would routinely perform.

 Again, these studies were purposefully separated from the studies above due to the cross-over effects between limbs that have been demonstrated in several studies. That is, strength training in one limb results in strength improvements in the other, regardless of whether the other limb is trained. Unfortunately, this effect implies that strength training in one limb will have an effect on both limbs, and research using methodologies that attempt to compare different protocols on each limb is unlikely to demonstrate a difference between protocols. Similar to the studies mentioned in the "Strength and Endurance" section, only one of these studies demonstrated a significant difference in hypertrophy, likely confirming the influence of cross-over effects.

 Although research may imply a trend that conventional sets result in larger improvements in 1-RM strength and supersets result in larger improvements in endurance, the findings related to power are incongruent, likely implying that both protocols result in similar outcomes.

 This research uses protocols that are not volume-matched; however, the outcomes still imply that bell-shaped pyramid sets, U-shaped pyramid sets, double-descending pyramid sets, and undulating sets result in similar improvements in power. Note that the study by Mohammadi et al. (2018) may imply that fewer sets/exercise results in larger improvements in peak power, and more sets/exercise results in larger improvements in average power.

 One study was located that demonstrated that drop-sets resulted in larger increases in power output following the 6-week intervention (Wingate testing). However, drop sets and conventional sets resulted in similar increases in peak and average power when calculated per body mass. Note that only the drop-set group exhibited a significant decrease in Wingate performance immediately after exercise.

 There is likely little difference in EMG activity when the rest between sets for the same muscle group is similar for conventional sets and superset protocols. However, if supersets result in longer rest between sets for the same muscle group and more reps/set, then the average EMG activity and fatigue index scores for that muscle may increase. Additionally, some evidence suggests that super-setting bench press and rows may result in more reps/sets, especially for rows.

Supersets with Different Rest Between Set Lengths:

 Longer rest between sets generally results in an increase in reps/set and a decrease in "workout efficiency." However, shorter rest between sets may increase EMG activity and fatigue (sEMG). Additionally, agonist/antagonist supersets may increase reps/set, regardless of rest between set lengths.

 The first exercise in a superset should likely be the exercise that is most important for reaching the client/patient's goals. However, some agonist/antagonist superset pairs may result in more reps/set when a specific order is performed (e.g., bench press before rows or leg curls before leg extensions). Further, exercise selection for agonist/agonist (pre-exhaustion) superset pairs may affect reps/set and EMG activity.

A faster rep tempo may increase EMG activity. Agonist/antagonist supersets may result in higher EMG activity for some of the involved muscles compared to upper/lower supersets. Agonist/antagonist supersets and agonist/antagonist stretch (not PNF stretching) supersets may increase agonist reps/set and EMG activity compared to conventional sets.

Ascending Compared to Descending Pyramid Sets:

 EMG activity, agonist-to-antagonist recruitment ratios, and muscle power are likely similar for ascending and descending pyramid sets; however, some evidence suggests that experienced exercisers exhibit an increase in synergist muscle activity during descending pyramid sets.

Comparing Conventional Sets, Pyramid Sets, and Drop Sets:

 Drop sets, pyramid sets, and conventional sets are likely to result in similar EMG activity.

Post-Exercise Changes in Power, Strength, and Force

Conventional Sets Compared to Supersets: 

Conventional sets and agonist/antagonist superset protocols likely result in similar decreases in peak torque, reps/set, and total work from set to set. However, when compared to conventional set protocols, upper/lower superset protocols may result in a larger decrease in peak rep velocity, total reps/set for lower body exercise, and less improvement in strength and power. Conventional set protocols may result in larger decreases in post-exercise power; however, this is likely due to more reps/set at higher velocities.

Further Comparison of Different Superset Protocols:

 Agonist/agonist supersets may result in a larger decrease in rep velocity, power, and peak force during a session when compared to other superset protocols; however, this likely does not result in larger decreases in post-exercise force production. Additionally, agonist/antagonist supersets may be beneficial for increasing total work, but this may also increase post-exercise fatigue.

These studies suggest that drop sets result in a larger decrease in immediate post-exercise strength and power when compared to conventional sets.

 A single drop-set, with only 1 "drop," may not be sufficient to significantly increase immediate post-exercise decreases in force production. However, multiple drop sets, multiple drops/set, and drops resulting in low loads and high reps to failure may result in a larger decrease in immediate post-exercise force production. Further, it may be advised that drop-sets are performed on larger multi-joint exercises, in a routine with multiple exercises/muscle group, if the goal is to maximize exercise volume.

 Drop-sets are likely to result in the largest decrease in immediate post-exercise strength and power. Conventional sets, supersets, and pyramid sets will likely result in similar post-exercise decreases in power; however, descending pyramid sets, which finish with low-load/high-rep sets, may result in slightly larger decreases.


Intra-exercise and Post-exercise Changes in Force Production

 A single drop-set, with only 1 "drop," may not be sufficient to significantly increase immediate post-exercise decreases in force production. However, multiple drop sets, multiple drops/set, and/or drops resulting in low loads and high reps to failure may result in a larger decrease in immediate post-exercise force production. Further, it may be advised that drop-sets are performed on larger multi-joint exercises, in a routine with multiple exercises/muscle group, if the goal is to maximize exercise volume.

 Drop-sets are likely to result in the largest decrease in immediate post-exercise strength and power. Conventional sets, supersets, and pyramid sets will likely result in similar post-exercise decreases in power; however, descending pyramid sets, which finish with low-load/high-rep sets, may result in slightly larger decreases.

 In summary, these studies suggest that longer rest between sets, especially for the same muscle group, results in the ability to perform more reps/set. However, more than 2 min rest between supersets may not result in additional improvements in performance.

 In summary, when compared to conventional sets, supersets and tri-sets are likely to increase peak energy expenditure, percentage of VO2 max, HR, serum lactate concentrations, and RPE, which may result in a reduction in reps/set. However, the decrease in reps/set should be considered relative to workout efficiency (sets/minute).

Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

Related Courses:

Course Summary: Set Strategies (Supersets, Pyramid Sets, and Drop-sets)

Definitions

Study Guide: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

Position Statement and 1-Page Research Summary
1 Sub Section

Course Summary Webinar: Set Strategies

Research Findings

Blood Chemistry
4 Sub Sections

Energy Expenditure, Cardiovascular Changes, and Health Markers
4 Sub Sections

Strength and Endurance
4 Sub Sections

Hypertrophy and Body Composition
4 Sub Sections

Power and Agility
2 Sub Sections

Electromyographic (EMG) Activity (and Order of Superset Pairs)
3 Sub Sections

Intra-exercise and Post-exercise Changes in Force Production
2 Sub Sections

Rest Between Sets for Supersets
2 Sub Sections

Additional Research

Bibliography

Related Courses:

Comments

Guest

Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

Related Courses:

Course Summary: Set Strategies (Supersets, Pyramid Sets, and Drop-sets)

Definitions

Study Guide: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

Position Statement and 1-Page Research Summary1 Sub Section

Course Summary Webinar: Set Strategies

Research Findings

Blood Chemistry4 Sub Sections

Energy Expenditure, Cardiovascular Changes, and Health Markers4 Sub Sections

Strength and Endurance4 Sub Sections

Hypertrophy and Body Composition4 Sub Sections

Power and Agility2 Sub Sections

Electromyographic (EMG) Activity (and Order of Superset Pairs)3 Sub Sections

Intra-exercise and Post-exercise Changes in Force Production2 Sub Sections

Rest Between Sets for Supersets2 Sub Sections

Additional Research

Bibliography

Related Courses:

Comments

Guest

Position Statement and 1-Page Research Summary
1 Sub Section

Blood Chemistry
4 Sub Sections

Energy Expenditure, Cardiovascular Changes, and Health Markers
4 Sub Sections

Strength and Endurance
4 Sub Sections

Hypertrophy and Body Composition
4 Sub Sections

Power and Agility
2 Sub Sections

Electromyographic (EMG) Activity (and Order of Superset Pairs)
3 Sub Sections

Intra-exercise and Post-exercise Changes in Force Production
2 Sub Sections

Rest Between Sets for Supersets
2 Sub Sections