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

Set Strategy Definitions:

• Conventional Sets (Horizontal Loading): Performing all sets of an exercise before proceeding to the next exercise.
• Supersets: Performing two sets with little or no rest between sets.
• Pyramid Sets: Increasing or decreasing load with each set. 
• Drop Sets: 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.

Course Summary

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."

Pre-approved credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Case Study and Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

Additional Acute Variables Courses:

• Acute Variables: Repetition Tempo
• Acute Variables: Repetition Range
• Acute Variables: Rest Between Sets
• Acute Variables: Circuit Training
• Acute Variables: Sets per Muscle Group
• Acute Variables: Training Frequency and Recovery Between Sessions
• Acute Variables: Training Load (Weight and Resistance)

Position Statement:

• 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 circuit training ) 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).

• Pyramid sets are not recommended.
• 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).

Sample Program:

• Case: Experienced Exerciser
• Goal: Strength
• Split: Upper/Lower
• Frequency:3-4 sessions/week
• Routine Construction: Circuit Training (with drop-sets for multi-joint exercises)
• Periodization: 2-phase block periodization

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

Acute Variables

• Load: Moderate (85/65/45% of 1 RM load and minimal rest between loads) 
• Reps/set: (Drop sets) 6-12 reps-to-failure/load
• Sets/exercise (Circuits): 2-3 drop sets/muscle group
• Rest between exercises: Circuit training, 1- 2 min rest between exercises
• Training Time: 25 – 45 minutes (excluding warm-up).

Note: 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.

Routine: Upper Body

• Chest (Drop Sets):
  • Incline Dumbbell Chest Press
• Back (Drop Sets):
  • Pull-up (Assisted pull-up)
• Shoulders/Corrective (Active Rest) (NO drop-sets)
  • Single-leg Alternating Horizontal Abduction

Routine: Lower Body

• Legs Strength (Drop set)
  • Dumbbell Reverse Lunge
• Legs Stability (NO drop-sets)
  • Single-leg touchdowns on Airex pad
• Corrective (Active Rest) (NO drop-sets)
  • Heel walks

Phase 2 (4 - 8 weeks): Max Strength

Acute Variables

• Load: Heavy (80 - 95% of 1-RM)
• Reps/set: 3-8 reps/set, drop set on the last set
• Sets/exercise (circuits): 3-4 sets/muscle group
• Rest between exercises: Circuit training, 1 -2 min rest between exercises
• Training Time: 25 – 45 minutes (excluding warm-up).

Note: 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.

Routine: Upper Body

• Chest (Drop set on the last set):
  • Bench Press
• Back (Drop set on the last set):
  • Bent-over Rows (Video coming soon)
• Shoulders/Corrective (Active Rest) (NO drop-sets)
  • Standing Cobra

Routine: Lower Body

• Legs Strength (Drop set on the last set)
  • Back Squat
• Corrective (Active Rest) (NO drop-sets)
  • Resisted side-stepping with band

• Growth Hormone, Insulin-like Growth Factor, Testosterone, and Cortisol

1. Weakley, J. J., Till, K., Read, D. B., Roe, G. A., Darrall-Jones, J., Phibbs, P. J., & 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, 1877-1889.
2. Miranda, H., De Souza, J. A. A., Scudese, E., Paz, G. A., Salerno, V. P., dos Santos Vigário, P., & Willardson, J. M. (2020). Acute hormone responses subsequent to agonist-antagonist paired set vs. traditional straight set resistance training. The Journal of Strength & Conditioning Research, 34(6), 1591-1599.
3. Charro, M. A., Aoki, M. S., Coutts, A. J., Araujo, R. D. C., & Bacurau, R. F. (2010). Hormonal, metabolic, and perceptual responses to different resistance training systems. J Sports Med Phys Fitness, 50(2), 229-34.
4. Peeri, M., Shahidi, S. H., & Azarbayjani, M. A. (2014). The effects of two types of pyramid and inverted-pyramid resistance trainings on GH and IGF-1 serums of active young men. International Journal of Biosciences (IJB), 5(1), 282-290.
5. Razmjou, S., Rajabi, H., Jannati, M., Azizi, M., & Jahandideh, A. A. (2010). The effects of Delorme and oxford techniques on serum cell injury indices and growth factor in untrained women. World Journal of Sport Sciences, 3(1), 44-52.
6. Paunksnis, M. R., Evangelista, A. L., La Scala Teixeira, C. V., Alegretti João, G., Pitta, R. M., Alonso, A. C., ... & Bocalini, D. S. (2018). Metabolic and hormonal responses to different resistance training systems in older men. The Aging Male, 21(2), 106-110.
7. Ribeiro, A. S., Schoenfeld, B. J., Fleck, S. J., Pina, F. L., Nascimento, M. A., & Cyrino, E. S. (2017). Effects of traditional and pyramidal resistance training systems on muscular strength, muscle mass, and hormonal responses in older women: A randomized crossover trial. The Journal of Strength & Conditioning Research, 31(7), 1888-1896.
8. Namango, R. O., & Ng’wena Gideon Magak, K. O. (2023). Acute Physiological Effects of Drop Set on IGF and GH in the Quadriceps Femoris Among Males in Kakamega County, Kenya. Sch Int J Anat Physiol, 6(7), 111-121.
9. Alves, R. C., Enes, A., Prestes, J., Dias, Y. R., Coimbra, L. F., Lubas, H., ... & Junior, T. P. D. S. (2019). The acute effect of multiple-sets and drop-set systems on the hormonal and immunological responses. Journal of Physical Education and Sport, 19, 1315-1322.
10. Goto, K., Sato, K., & Takamatsu, K. (2003). A single set of low intensity resistance exercise immediately following high intensity resistance exercise stimulates growth hormone secretion in men. Journal of sports medicine and physical fitness, 43(2), 243-249.

• Immune Markers (and 1, 9)

1. Pour, M. D., & Naghibi, M. (2015). Effects of 2 Types of Resistance Training, Pyramid and Reverse pyramid training, on IL-4, IL-6, and IFN-γ in Young women. Biomedical and Pharmacology Journal, 8(2), 915-921.
2. Mardani, A., Abednatanzi, H., Gholami, M., Ghazalian, F., & Azizbeigi, K. (2022). Interleukin-4, Interleukin-1beta, and Creatine Kinase Changes to the DeLorme and Oxford Resistance Training Techniques. Journal of Clinical Research in Paramedical Sciences, 11(2)
3. Nemati, Z., Arazi, H., & Sariri, R. (2017). Salivary antioxidants status following two resistance exercise systems in young women athletes. Journal of the Romanian Sports Medicine Society, 13(2), 2911-2916
4. Charro, M. A., Aoki, M. S., Nosaka, K., Foschini, D., Figueira Jr, A., & Bacurau, R. F. (2012). Comparison between multiple sets and half-pyramid resistance exercise bouts for muscle damage profile. European Journal of Sport Science, 12(3), 249-254.
5. Da Silva, D. P., Curty, V. M., Areas, J. M., Souza, S. C., Hackney, A. C., & Machado, M. (2010). Comparison of DeLorme with Oxford resistance training techniques: effects of training on muscle damage markers. Biology of Sport, 27(2)
6. Brentano, M. A., Umpierre, D., Santos, L. P., Lopes, A. L., & Kruel, L. F. M. (2016). Supersets do not change energy expenditure during strength training sessions in physically active individuals. Journal of Exercise Science & Fitness, 14(2), 41-46.
7. Brentano, M. A., Umpierre, D., Santos, L. P., Lopes, A. L., Radaelli, R., Pinto, R. S., & Kruel, L. F. (2017). Muscle damage and muscle activity induced by strength training supersets in physically active men. The Journal of Strength & Conditioning Research, 31(7), 1847-1858.

• Lactate (and 2, 9, 10, 16, 17)

1. Fink, J., Schoenfeld, B. J., Sakamaki-Sunaga, M., & Nakazato, K. (2021). Physiological Responses to Agonist–Antagonist Superset Resistance Training. Journal of Science in Sport and Exercise, 3, 355-363.
2. Kelleher, A. R., Hackney, K. J., Fairchild, T. J., Keslacy, S., & Ploutz-Snyder, L. L. (2010). The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. The Journal of Strength & Conditioning Research, 24(4), 1043-1051.
3. Realzola, R. A., Mang, Z. A., Millender, D. J., Beam, J. R., Bellovary, B. N., Wells, A. D., ... & Kravitz, L. (2022). Metabolic profile of reciprocal supersets in young, recreationally active women and men. Journal of Strength and Conditioning Research, 36(10), 2709-2716.
4. Fink, J., Schoenfeld, B. J., Kikuchi, N., & Nakazato, K. (2018). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. J Sports Med Phys Fitness, 58(5), 597-605.
5. Keogh, J. W., Wilson, G. J., & Weatherby, R. E. (1999). A cross-sectional comparison of different resistance training techniques in the bench press. The Journal of Strength & Conditioning Research, 13(3), 247-258.
6. De Almeida, F. N., Lopes, C. R., Conceição, R. M. D., Oenning, L., Crisp, A. H., De Sousa, N. M. F., ... & Prestes, J. (2019). Acute effects of the new method sarcoplasma stimulating training versus traditional resistance training on total training volume, lactate and muscle thickness. Frontiers in Physiology, 579.

• Supersets: Energy Expenditure, Cardiovascular Changes, and Health Markers (and 19, 20)

1. Sabido, R., Peñaranda, M., & Hernández-Davó, J. L. (2016). Comparison of acute responses to four different hypertrophy-oriented resistance training methodologies. European Journal of Human Movement, 37, 109-121.
2. Wallace, W., Ugrinowitsch, C., Stefan, M., Rauch, J., Barakat, C., Shields, K., ... & De Souza, E. O. (2019). Repeated bouts of advanced strength training techniques: effects on volume load, metabolic responses, and muscle activation in trained individuals. Sports, 7(1), 14.
3. Bentes, C. M., Costa, P. B., Neto, V. G. C., Simão, R., Paz, G. A., Maia, M. F., ... & Miranda, H. (2017). Hypotensive responses of reciprocal supersets versus traditional resistance training in apparently healthy men. International journal of exercise science, 10(3), 434-445.
4. Paz, G., Maia, M., Melibeu Bentes, C., Figueiredo, T., Salerno, V., Simão, R., & Miranda, H. (2014). Effect of Agonist-Antagonist Paired Set Training vs. Traditional Set Training on Post-Resistance Exercise Hypotension. Journal of Exercise Physiology Online, 17(6).
5. Paz, G. A., Iglesias-Soler, E., Willardson, J. M., de Freitas Maia, M., & Miranda, H. (2019). Postexercise hypotension and heart rate variability responses subsequent to traditional, paired set, and superset resistance training methods. The Journal of Strength & Conditioning Research, 33(9), 2433-2442.

• Pyramid Sets: Energy Expenditure, Cardiovascular Changes, and Health Markers (and 7)

1. Ribeiro, A. S., Schoenfeld, B. J., Souza, M. F., Tomeleri, C. M., Venturini, D., Barbosa, D. S., & Cyrino, E. S. (2016). Traditional and pyramidal resistance training systems improve muscle quality and metabolic biomarkers in older women: A randomized crossover study. Experimental Gerontology, 79, 8-15.
2. Ribeiro, A. S., Schoenfeld, B. J., Souza, M. F., Tomeleri, C. M., Silva, A. M., Teixeira, D. C., ... & Cyrino, E. S. (2017). Resistance training prescription with different load-management methods improves phase angle in older women. European journal of sport science, 17(7), 913-921.
3. Dos Santos, L., Ribeiro, A. S., Cavalcante, E. F., Nabuco, H. C., Antunes, M., Schoenfeld, B. J., & Cyrino, E. S. (2018). Effects of modified pyramid system on muscular strength and hypertrophy in older women. International Journal of Sports Medicine, 39(08), 613-618.
4. Dos Santos, L., Ribeiro, A. S., Nunes, J. P., Tomeleri, C. M., Nabuco, H. C., Nascimento, M. A., ... & Cyrino, E. S. (2020). Effects of pyramid resistance-training system with different repetition zones on cardiovascular risk factors in older women: A randomized controlled trial. International Journal of Environmental Research and Public Health, 17(17), 6115.
5. KALE, S., MANDSAURWALA, M. Y., & DEO, M. (2021). STUDY ON EFFECT OF QUADRICEPS MUSCLE RESISTANCE TRAINING ON CARDIORESPIRATORY PARAMETERS IN YOUNG HEALTHY FEMALES. Asian Journal of Pharmaceutical and Clinical Research, 112-114.
6. Goto, M., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2016). Effects of the drop-set and reverse drop-set methods on the muscle activity and intramuscular oxygenation of the triceps brachii among trained and untrained individuals. Journal of sports science & medicine, 15(4), 562.

• Drop Sets: Energy Expenditure, Cardiovascular Changes, and Health Markers (and 21)

1. Angleri, V., de Oliveira, R., Biazon, T. M., Damas, F., Borghi-Silva, A., Barroso, R., & Libardi, C. A. (2020). Effects of drop-set and pyramidal resistance training systems on microvascular oxygenation: a near-infrared spectroscopy approach. International Journal of Exercise Science, 13(2), 1549.
2. Gambassi, B. B., Queiroz, C., Nogueira, R., Novais, T. M. G., Costa, C. P. S., Almeida, F. D. J. F., & dos Santos, C. P. (2020). Response of the Autonomic Cardiac Control Induced by Resistance Training Using the Sarcoplasma Stimulating Training Method. Journal of Exercise Physiology Online, 23(3), 46-55.

• Supersets: Strength and Endurance (and 18)

1. Pringga, G. A., Andriana, R. M., Wardhani, I. L., & Arfianti, L. (2021). Original Research Comparison of Hamstrings and Quadriceps Femoris Muscle Thickness Increment between Agonist-Antagonist Paired Set and Traditional Set Resistance Training in Untrained Healthy Subjects.
2. Yuniana, R., Tomoliyus, B. M., Nasrulloh, A., Pratama, K. W., Rosly, M. M., Karakauki, M., & Ali, S. K. S. (2023). The effectiveness of the weight training method and rest interval on VO2 max, flexibility, muscle strength, muscular endurance, and fat percentage in students. Journal of Human Movement and Sports Sciences, 11(1), 213-223.
3. Merrigan, J. J., Jones, M. T., & White, J. B. (2019). A Comparison of compound set and traditional set resistance training in women: Changes in muscle strength, endurance, quantity, and architecture. Journal of Science in Sport and Exercise, 1, 264-272.
4. García-Orea, G. P., Rodríguez-Rosell, D., Ballester-Sánchez, Á., Da Silva-Grigoletto, M. E., & Belando-Pedreño, N. (2023). Upper-lower body super-sets vs. traditional sets for inducing chronic athletic performance improvements. PeerJ, 11, e14636.
5. Demirtaş, B., Çetin, O., Çakır, E., & Beyleroğlu, M. (2022). The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 26(6), 270-279.

• Pyramid Sets: Strength and Endurance (and 5, 7, 12, 29 - 32)

1. Bostani, M., & Shariati, M. (2012). The comparison of the effects of two training methods on dynamic strength of non-athletes males. Procedia-Social and Behavioral Sciences, 46, 417-420.
2. Rasekh, M., & Shabani, R. (2021). The comparison of the effect of double and flat pyramid training methods on hypertrophy and muscular strength of male power-lifters. Physical Education of Students, 25(2), 92-97.
3. Sayyah, A., Asghari, E., & Arazi, H. (2021). The effects of two loading patterns of resistance training (skewed pyramid & reverse step) on some physical and physiological capabilities of non-athlete men. Turkish Journal of Kinesiology, 7(4), 123-131.
4. HASSANZADEH, M., SAYYAH, A., & ARAZİ, H. (2023). Double-pyramid and Reverse Step Resistance Training Effectiveness on Physical Fitness Factors Among Elite Female Athletes. Turkish Journal of Sport and Exercise, 25(2), 181-190.
5. Ribeiro, A. S., Aguiar, A. F., Schoenfeld, B. J., Nunes, J. P., Cavalcante, E. F., Cadore, E. L., & Cyrino, E. S. (2018). Effects of different resistance training systems on muscular strength and hypertrophy in resistance-trained older women. The Journal of Strength & Conditioning Research, 32(2), 545-553.
6. Ozrudi, M. F., Shob, S. F., & Aliabadi, S. R. (2014). Comparison of Three Methods of Weight Training to Increase the Power of the Male Students of Mazandaran University of Science and Technology. International Journal of Applied Exercise Physiology, 3(1), ISSN: 2322-3537
7. Fischetti, F., Camporeale, F., & Greco, G. (2019). Effects of high-load resistance training versus pyramid training system on maximal muscle strength in well-trained young men: a randomized controlled study. Journal of Physical Education and Sport, 19, 80-86.
8. Mirzaei, B., Arazi, H., Curby, D., Barbas, I., Moghaddam, M. G., & Hosseini, Y. (2012). The effects of two different resistive loading patterns on strength, hypertrophy, anaerobic power and endurance in young wrestlers. International Journal of Wrestling Science, 2(1), 41-47.
9. Mohammadi, M., Siavoshy, H., & Rahimi, S. G. H. (2018). Comparison of the effect of two selected resistance training patterns on some physical and physiological factors of elite freestyle wrestler young boys. National Journal of Physiology, Pharmacy and Pharmacology, 8(2), 278-284.
10. Pooja, G., Anushree, G., Neha, T., & Surendra, W. (2017). Comparison of the effect of DeLorme and MacQueen strengthening protocol for improving quadriceps muscle strength in normal female individuals. Int J Physiother Res, 5(3), 2127-32

• Drop Sets: Strength and Endurance (and 21)

1. Singh, B., & Kumar, S. (2021). Significance of Training on Drop Sets In Various Sports Colleges. Turkish Journal of Computer and Mathematics Education (TURCOMAT), 12(12), 4848-4856.
2. Fisher, J. P., Carlson, L., & Steele, J. (2016). The effects of breakdown set resistance training on muscular performance and body composition in young men and women. The Journal of Strength & Conditioning Research, 30(5), 1425-1432.
3. Fasihiyan, M., Forbes, S., Taheri, M., Lopez, J. G., Babaie, M., Dejam, B., & Nourshahi, M. (2023). The effects of a single or multi-step drop-set training compared to traditional resistance training on muscle performance and body composition. Scientific Journal of Sport and Performance, 2(3), 410-422.
4. Enes, A., Alves, R. C., Schoenfeld, B. J., Oneda, G., Perin, S. C., Trindade, T. B., ... & Souza-Junior, T. P. (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.
5. Ozaki, H., Kubota, A., Natsume, T., Loenneke, J. P., Abe, T., Machida, S., & Naito, H. (2018). Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study. Journal of sports sciences, 36(6), 691-696.
6. Angleri, V., Ugrinowitsch, C., & Libardi, C. A. (2017). Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. European journal of applied physiology, 117, 359-369.
7. Varović, D., Žganjer, K., Vuk, S., & Schoenfeld, B. J. (2021). Drop-set training elicits differential increases in non-uniform hypertrophy of the quadriceps in leg extension exercise. Sports, 9(9), 119.

• Supersets: Hypertrophy and Body Composition

1. Pringga, G. A., Andriana, R. M., Wardhani, I. L., & Arfianti, L. (2021). Original Research Comparison of Hamstrings and Quadriceps Femoris Muscle Thickness Increment between Agonist-Antagonist Paired Set and Traditional Set Resistance Training in Untrained Healthy Subjects.
2. Merrigan, J. J., Jones, M. T., & White, J. B. (2019). A Comparison of compound set and traditional set resistance training in women: Changes in muscle strength, endurance, quantity, and architecture. Journal of Science in Sport and Exercise, 1, 264-272.
3. Fink, J., Schoenfeld, B. J., Sakamaki-Sunaga, M., & Nakazato, K. (2021). Physiological Responses to Agonist–A Yuniana, R., Tomoliyus, B. M., Nasrulloh, A., Pratama, K. W., Rosly, M. M., Karakauki, M., & Ali, S. K. S. (2023). The effectiveness of the weight training method and rest interval on VO2 max, flexibility, muscle strength, muscular endurance, and fat percentage in students. Journal of Human Movement and Sports Sciences, 11(1), 213-223. ntagonist Superset Resistance Training. Journal of Science in Sport and Exercise, 3, 355-363.
4. Yuniana, R., Tomoliyus, B. M., Nasrulloh, A., Pratama, K. W., Rosly, M. M., Karakauki, M., & Ali, S. K. S. (2023). The effectiveness of the weight training method and rest interval on VO2 max, flexibility, muscle strength, muscular endurance, and fat percentage in students. Journal of Human Movement and Sports Sciences, 11(1), 213-223.
5. Demirtaş, B., Çetin, O., Çakır, E., & Beyleroğlu, M. (2022). The effect of three different sets method used in resistance training on hypertrophy and maximal strength changes. Physical Education of Students, 26(6), 270-279.

• Pyramid Sets: Hypertrophy and Body Composition (and 7, 29 - 32, 43, 44, 46, 49, 50)

1. Tekeoğlu, İ., Kara, M., GÖKSOY, T., ADAK, B., & AYDINLIOĞLU, A. (1998). Effects of Oxford and De-Lorme exercises on quadriceps muscle. Eastern Journal of Medicine, 3(2), 51-53.
2. Dos Santos, L., Ribeiro, A. S., Gobbo, L. A., Nunes, J. P., Cunha, P. M., Campa, F., ... & Cyrino, E. S. (2020). Effects of resistance training with different pyramid systems on bioimpedance vector patterns, body composition, and cellular health in older women: A randomized controlled trial. Sustainability, 12(16), 6658.

• Drop Sets: Hypertrophy and Body Composition (and 21, 35, 53 - 56, 58)

1. Vilaça-Alves, J., Brito, J. P., Machado, B., Canário-Lemos, R., Moreira, T., Matos, F., ... & Reis, V. M. (2023). Drop Set versus Traditional Strength Training Protocols Equated in Volume on Muscle Thickness in Women.
2. Permatasari, G. R., Andriana, R. M., & Pawana, I. P. A. (2021). Original Research Effect of Agonist-Antagonist Paired Set and Traditional Set Strengthening Exercise Methods on Single-Leg Hop Performance.

• Supersets, Pyramid Sets, and Drop Sets: Power and Agility (and 40, 44, 45, 49)

1. Cardoso, E. A., Bottaro, M., Rodrigues, P., Rezende, C. B., Fischer, T., Mota, J., ... & Carregaro, R. L. (2014). Chronic effects of resistance exercise using reciprocal muscle actions on functional and proprioceptive performance of young individuals: randomized controlled trial. Revista Brasileira de Cineantropometria & Desempenho Humano, 16, 618-628.
2. Keskin, K., & Tokat, F. (2023). A comparative analysis of the effects of drop set and traditional resistance training on anaerobic power in young men. Turkish Journal of Kinesiology, 9(3), 225-232.

• Supersets: EMG Activity (and 16, 17, 25)

1. Carregaro, R. L., Cunha, R. R., Cardoso, J. R., Pinto, R. S., & Bottaro, M. (2011). Effects of different methods of antagonist muscles pre-activation on knee extensors neuromuscular responses. Brazilian Journal of Physical Therapy, 15, 4520-459.
2. Robbins, D. W., Young, W. B., & Behm, D. G. (2010). The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency. The journal of strength & conditioning research, 24(10), 2632-2640.
3. Robbins, D. W., Young, W. B., Behm, D. G., Payne, W. R., & Klimstra, M. D. (2010). Physical performance and electromyographic responses to an acute bout of paired set strength training versus traditional strength training. The Journal of Strength & Conditioning Research, 24(5), 1237-1245.
4. Paz, G. A., Robbins, D. W., De Oliveira, C. G., Bottaro, M., & Miranda, H. (2017). Volume load and neuromuscular fatigue during an acute bout of agonist-antagonist paired-set vs. traditional-set training. The journal of strength & conditioning research, 31(10), 2777-2784.
5. Cardoso, E. A., Bottaro, M., Júnior, V. R., Fernandes, A., Gentil, P., Pimentel, D. M., ... & Carregaro, R. L. (2021). Acute effects of different rest intervals between agonist-antagonist paired-sets in the neuromuscular system performance of young adults. Journal of Bodywork and Movement Therapies, 28, 18-25.
6. Paz, G. A., de Freitas Maia, M., Miranda, H., de Castro, J. B. P., & Willardson, J. M. (2020). Maximal strength performance, efficiency, and myoelectric responses with differing intra-set rest intervals during paired set training. Journal of Bodywork and Movement Therapies, 24(1), 263-268.
7. Maia, M. F., Willardson, J. M., Paz, G. A., & Miranda, H. (2014). Effects of different rest intervals between antagonist paired sets on repetition performance and muscle activation. The Journal of Strength & Conditioning Research, 28(9), 2529-2535.
8. Sazali, M. H., Azzfar, M. S., Mohamad, N. I., & Md. Nadzalan, A. (2020). The Acute Effects of Exercises Order During Upper-Lower Body Alternated Supersets Among Trained Men. In Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC) (pp. 83-90). Springer Singapore
9. de Freitas Maia, M., Paz, G. A., Souza, J., & Miranda, H. (2015). Strength performance parameters when adopting different exercise sequences during agonist–antagonist paired sets. Apunts. Medicina de l'Esport, 50(187), 103-110.
10. Balsamo, S., Tibana, R. A., Nascimento, D. D. C., de Farias, G. L., Petruccelli, Z., de Santana, F. D. S., ... & Prestes, J. (2012). Exercise order affects the total training volume and the ratings of perceived exertion in response to a super-set resistance training session. International journal of general medicine, 123-127.
11. Carregaro, R., Cunha, R., Oliveira, C. G., Brown, L. E., & Bottaro, M. (2013). Muscle fatigue and metabolic responses following three different antagonist pre-load resistance exercises. Journal of electromyography and kinesiology, 23(5), 1090-1096.
12. Paz, G. A., de Freitas Maia, M., Lima, V. P., Oliveira, C. G., Bezerra, E., Simão, R., & Miranda, H. (2012). Maximal Exercise Performance and Electromyography Responses after Antagonist Neuromuscular Proprioceptive Facilitation: A Pilot Study. Journal of Exercise Physiology Online, 15(6).
13. Paz, A., Willardson, J., Simão, R., & Miranda, H. (2013). Effects of different antagonist protocols on repetition performance and muscle activation. Medicina Sportiva, 17(3), 100-106.
14. Antunes, L., Bezerra, E. D. S., Sakugawa, R. L., & Dal Pupo, J. (2018). Effect of cadence on volume and myoelectric activity during agonist-antagonist paired sets (supersets) in the lower body. Sports Biomechanics, 17(4), 502-502.

• Pyramid Sets and Comparing Various Set Strategies: EMG Activity (and 22, 34, 35)

1. Pereira, R., Mendel, M. M. A., Schettino, L., Machado, M., & Augusto-Silva, P. (2013). Acute neuromuscular responses to a resistance exercise session performed using the DeLorme and Oxford techniques. Human Movement, 14(4), 347-352.

• Supersets: Changes in Force Production (and 1, 80)

1. García-Orea, G. P., Rodríguez-Rosell, D., Segarra-Carrillo, D., Da Silva-Grigoletto, M. E., & Belando-Pedreño, N. (2022). Acute Effect of Upper-Lower Body Superset vs. Traditional-Set Configurations on Bar Execution Velocity and Volume. Sports, 10(7), 110.
2. de Freitas Maia, M., Paz, G. A., Miranda, H., Lima, V., Bentes, C. M., da Silva Novaes, J., ... & Willardson, J. M. (2015). Maximal repetition performance, rating of perceived exertion, and muscle fatigue during paired set training performed with different rest intervals. Journal of Exercise Science & Fitness, 13(2), 104-110.
3. Weakley, J. J., Till, K., Read, D. B., Phibbs, P. J., Roe, G., Darrall-Jones, J., & Jones, B. L. (2020). The effects of superset configuration on kinetic, kinematic, and perceived exertion in the barbell bench press. The Journal of Strength & Conditioning Research, 34(1), 65-72.

• Drop Sets and Comparing Set Strategies: Changes in Force Production (and 10, 21, 24, 69)

1. Fisher, J. P., Farrow, J., & Steele, J. (2017). Acute fatigue and perceptual responses to resistance exercise. Muscle & Nerve, 56(6), E141-E146.
2. Bentes, C. M., Simão, R., Bunker, T., Rhea, M. R., Miranda, H., Gomes, T. M., & Novaes, J. D. S. (2012). Acute effects of dropsets among different resistance training methods in upper body performance. Journal of human kinetics, 34, 105.
3. de Vasconcelos Costa, B. D., Ferreira, M. E. C., Gantois, P., Kassiano, W., Paes, S. T., de Lima-Júnior, D., ... & de Sousa Fortes, L. (2020). Acute effect of drop-set, traditional, and pyramidal systems in resistance training on neuromuscular performance in trained adults. The Journal of Strength & Conditioning Research, 35(4), 991-996.

• Research Review: Rest Between Sets for Supersets (and 20, 74 - 76, 78)

1. de Camargo, J. B., Zaroni, R. S., Júnior, A. C., DE OLIVEIRA, T. P., Trindade, T. B., Lopes, C. R., & Brigatto, F. A. (2022). Tri-Set Training System Induces a High Muscle Swelling with Short Time Commitment in Resistance-Trained Subjects: A Cross-Over Study. International Journal of Exercise Science, 15(3), 561.